Lawrence A. | Personal Trainer Denver CO

My training sessions will always be catered around my clients needs and goals. Whether they are looking to improve their general fitness and conditioning for their health to training for a competition or athletic event, I listen to my clients and seek to build a program for their needs. However, a hypothetical training session may typically last for 60 minutes and consist of: Dynamic Warm-up (10-15 minutes) - Focusing on mobility and injury prevention by using various tools including foam rollers (to massage and get blood flowing through the muscles) - Generalized warm-up (jogging), and dynamic stretching exercises. Some dynamic exercises would include inch-worms (helping to stretch and activate our calves and hamstring/IT bands: https://www.youtube.com/watch?v=Z19gpqxQBwo), T arm swings (activating pectoral and shoulder muscles https://www.youtube.com/watch?v=-1nq6PQahP8), Spider-Man (activating hips and shoulder: https://www.youtube.com/watch?v=NCCyBaxKJeA), donkey kick and fire hydrant (activating glutes: https://www.youtube.com/watch?v=emSfXrFmXH8), etc. Speed and agility drills (15 - 20 minutes) - Using an agility ladder, some of the drills will include forward sprint, lateral high knees, icky shuffle, backward icky shuffle, lateral in and out, forward in and out, backward in and out, lateral scissor hops, cross behind, single leg hops, slalom jumps, single leg lateral in and out, and lateral jump lunge - Utilizing resistance bands for short bursts (5 to 10 yards) focusing on acceleration, proper running mechanics for sprinting, backpedaling, and shuffling - Implementing cones to work on lateral movement doing drills such as 5-10-5 (https://www.youtube.com/watch?v=XGhSEpKhve0), or the L drill (https://www.youtube.com/watch?v=fonysni1wj4) - Cardio running for 15 to 20 minutes Strength training (15-20 minutes if we have access to a gym. Exercises will vary) - Medicine ball tosses - Hang cleans - Snatches - Bench press - Squats - Hamstring partner curls - Lunges - Bicep curls, tricep pushdowns - Forward, lateral, rear delt raises - TRX band workouts - KB deadlifts & hip thrusters