So, we last left you with my mom's first dive into training.
She's doing great- she shows up, her effort is pretty consistent, and she does what I tell her. One thing I'm learning though- it's been a struggle to relay the importance of being 'present' along with the mind muscle connection we're trying to have happen. Everything is movement based- with a lack of connection for her. So this will be good test for me to work through with her.
So here is what we've progressed to in our second phase of training...
Part 2
Day 1
Goblet squats 3x10 all the way up to 10x10
(we're at 8x10 as I write this)
Kettlebell RDLs 3x10 (up to 10x10)
-now we're working with the 26lb kettlebell which has been a big jump for her.
Standing KB OHP 3x10 up to 4x15
-have since added a micro mini band to that
Terminal Knee Extension up to 4x15
Dumbbell front raise- single arm 3x10 up to 4x15
Band pull aparts- micro mini band- 3x10 up to 4x15
Day 2
Same warm ups into Goblet squats for 2-3x10 and RDLs for 2-3x10
Trap bar deadlifts with the trap bar on 3-4 mats
Each day we work up to an RPE 8 - 8.5 in the 8-12 rep range.
We're working around some minor back pain - tight SI joints and likely some breathing and bracing mechanical issues. So we take each day as it comes.
Kettlebell bench up to 5x20, just recently we upped the weight and she really surprised me with her strength here. We went from 9lb KB's to 18's.
Kettlebell rows 4-5x8-12 reps
Heel taps 3-5x15-20 reps
Seated face pulls with the micro band 4-5x15
Lessons (from before)
#1 - Be positive and patient.
I'd give myself a B. She asked me if we've ever done kettlebell bench before (after doing it 8 weeks in a row). I got snippy. "PAY ATTENTION!!"
#2 - Give beginners an easy win.
I'd give myself a B. Rarely do we push too far - she gets a feel good moment out of almost every session.
#3 - Find their boundaries and push them
I'd give myself an A. I'm pretty creative with how I push her - more mentally than physically which is more of what my mom needs right now anyway. The whole 'didn't think you could do that' kind of thing. Consistently reminding her of the strides she's already made.