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SCIENCE-BASED SESSIONS

POLAR HEART RATE TRAINING

= SMART CARDIO BUILDING

STEP #1

GET SET UP FOR SUCCESS

CHECK US OUT! CLICK “BOOK A TOUR”. VISIT OUR STRONG. FIT. WOMEN. CENTER

ALREADY CHECKED US OUT AND READY TO START? CLICK “BOOK YOUR ORIENTATION” THEN…. READY, SET, GO! WELCOME TO YOUR STRONG CHICK TRAINING! LET’S SET UP YOUR FIRST WEEK OF SESSIONS WITH OUR SCHEDULING SPECIALIST. EVERYDAY AT LWA WE HAVE A DIFFERENT FOCUS TO TRAIN YOU PROPERLY. PICK BOTH STRENGTH AND CARDIO. WE HAVE SO MANY SESSIONS IT CAN SEEM OVERWHELMING, BUT NOT REALLY, BECAUSE WE WILL HELP RIGHT FROM THE START TO SET UP FOR SUCCESS. OUR GAL, WILL HELP YOU PICK OUT A HEALTHY BALANCE OF MUSCULAR STRENGTH (LIFTING), CARDIO ENDURANCE (KICKBOXING OR SPINNING), CARDIO STRENGTH (HIIT OR BOOTCAMPS), AND CORE (TRX OR DEEP FIBER CORE ACTIVATION TRAINING). AND MAYBE IF YOU ARE FEELING SPUNKY, THROW IN SOME MUSCULAR POWER (OUR UNIQUE ATHLETIC METABOLIC CONDITIONING - METCON). OUR ADVISER WILL HELP YOU PUT TOGETHER A SCHEDULE BASED ON YOUR GOALS AND FITNESS ABILITIES USING A BALANCE OF DIFFERENT MODALITIES FROM OUR WOMEN SPECIFIC SCIENCE-BASED SCHEDULE CREATED BY OUR EXERCISE SCIENTIST. WITH OUR TIME SAVVY (WELL THOUGHT OUT) SCHEDULE YOU CAN REALISTICALLY CUSTOMIZE SESSIONS TO SET UP FOR SUCCESS! WE HAVE THE TOOLS AND EDUCATION - AND - WE WILL HELP YOU WITH THE MOTIVATION. LET’S TRAIN SMART. GET STRONG. BECAUSE BOTTOM-LINE, STRONG FEELS GOOD. STRONG IS BEAUTIFUL. NOT TOO HARD, NOT TOO EASY, NOT TOO MUCH, NOT TOO LITTLE. BECOME A STRONG CHICK!

YOU WILL LEARN ALL ABOUT POLAR FLOW VISUAL HEART RATE TRAINING AND HOW IT WILL BENEFIT YOU.

WHAT DOES THIS MEAN? AFTER YOU GET A SCHEDULE, YOU WILL ALSO LEARN ABOUT OUR MAIN TOOL - HEART RATE TRAINING! ALL CARDIO SESSIONS WILL USE POLAR FLOW VISUAL HEART RATE TECHNOLOGY TO TRAIN YOU EFFECTIVELY IN YOUR PERSONAL ZONES. OUR TRAINERS WILL USE THIS TOOL TO PROPERLY PUSH YOU WITHOUT OVER PUSHING YOU. YOU CAN USE THIS TOOL TO TRACK YOUR IMPROVEMENTS EACH WEEK AS YOU BUILD YOUR CARDIO BASELINE. THE TECHNOLOGY IS UNIQUE TO LWA, TAKE FULL ADVANTAGE OF CARDIO TRAINING AS WE GUIDE YOU AND EDUCATE YOU ON HOW TO “BE IN THE KNOW” - (NOT OVER-TRAINING OR UNDER-TRAINING).

FYI AFTER YOUR MEETING, YOU WILL BE ABLE TO SIGN INTO POLAR SESSIONS ONLINE AT FLOW.POLAR.COM THEN GO TO COMMUNITY AND THEN CLUBS. WE ARE RIVER RIDGE HEART RATE TRAINING. CLICK AND YOU WILL SEE OUR SESSIONS. AFTER THE SESSIONS, YOU WILL BE ABLE LOOK AT YOUR DOWNLOADED APP. AND CHECK OUT HOW WELL YOU DID!! EACH WEEK YOU WILL GET STRONGER AND STRONGER.

TOWARDS THE END OF YOUR FIRST WEEK, EVALUATE HOW YOU FEEL. DON'T TRY TO ACCOMPLISH TOO MUCH TOO SOON. BUILD SLOWLY, LOOK AT YOUR EVALS, THEN PUSH A BIT HARDER EACH WEEK. ASK YOURSELF IF YOU HAVE ACCOMPLISHED 2-3 CARDIO, 2-3 STRENGTH, AND 1 CORE FOR THE WEEK.  MAKE TIME FOR AMPLE RECOVERY AS WELL.

ASK US QUESTIONS!! LWA PRIDES THEMSELVES ON MAKING WOMEN STRONG FOR OVER 25 YEARS! BUT OUR METHOD ONLY WORKS IF YOU USE IT TO THE FULLEST. SO USE US!! WE ARE A TEAM!!

LASTLY, REMEMBER IF YOU MISS A SESSION COME IN AND DO THE WORKOUT ON YOUR OWN WITH OUR IN-HOUSE OR ONLINE WRITTEN WORKOUTS. BE DEDICATED TO YOURSELF! TRAIN HARD. TRAIN SMART. HAVE FUN! GET STRONG!!


UNDERSTAND ALL ABOUT LWA! CARDIO & STRENGTH TRAINING JUST FOR WOMEN!

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STRENGTH TRAINING SESSIONS

5X5 TRAINING METHOD

= 5 REPS X 5 ROUNDS HEAVY LIFT