Trainer Dan

• is my “thanks for the joining the gym” special bonus for 3 sessions.
• looks like a bald bulldog. 
• told me I underestimate how much I can lift.
• thinks I should be able to snap back into marathon shape quickly since in his words “I haven’t lost much” – I’m assuming he means power/endurance/potential.
• said squeeze your ass about 100 times in 45 minutes, but he warned me that he would.
• told me my form overall looks good, despite my lack of confidence considering I haven’t really lifted weights in a gym setting in a while – shout out to my Jillian Michaels DVD for being there in the interim. 
• noticed that I roll my shoulders in and that they are very tight. 
• worked me hard, but praised my efforts. 

My Workout with Trainer Dan – with notes for myself for future workouts

• Single hand kettlebell (18lb) lifts/pushes. Don’t put free hand on hip and lock legs.
• Double kettlebell (18 lb each) lift/pushes. Push hands straight up so your arms are behind your face. Palms facing in at start, then rotate forward at top. 
• 55 lb kettlebell dead lift. FORM – Chest up, ass down and out. 
• Double kettlebell (40 lb each) dead lift. Align kettle bell handles with ankles. Can widen lift at the top so bells come over quads, but come back down so bells come back between ankles. 
• Double rope rows. Keep weight in heels. 
• Single handed rope rows. Keep free hand out for balance and resistance. Make sure rope is in line with your arm shoulder doing the exercise, not in the middle of body. 
• Squats with 30 lb bag. Butt down, chest up, toes out. 
• STRECH SHOULDERS – don’t roll them in. Open chest. Use stretchy bands to rotate hands from quads to chest over head to butt in one fluid motion. Bring hands closer together for more resistance and a deeper stretch. THIS WAS AMAZING. I need to buy bands to do this at home too. 
• 30 lb bag carried in arms with elbows up and out while speed walking across gym. Use a power clean to get bag in your arms (this took a few attempts, but I got it). 
• 55 lb bag carried in arms. Keep elbows up – support middle of bag don’t doesn’t sink in the middle. Too heavy for a power clean, Trainer Dan placed it in my arms. 

SQUEEZE MY ASS AND KEEP IT TIGHT.

According to Trainer Dan focusing on your ass helps your not focus as much on the weight itself and helps you keep good form.