**before anything else, if the goal is weight loss, the MUST take ownership their nutrition. If they don’t, manage the expectations of most likely little to no weight loss**

Goals of the session (short and long term):
1. put on muscle
2. Increase metabolic output
3. Expend calories from the session
4. Feel like they “worked”
5. Always leave the session on a win, as well as emotional positive/encouraged/energized
6. No injuries (and minimize soreness as much as possible)

Exercise selection
– Understand the RTS “have, own, tolerate”
– Maximum exercise REGRESSION is king, and always your place to start

Sample templates:
A1 upper (push/pull/“overhead”)
A2 lower (squat, lunge, DL)
B1 upper (push/pull/“overhead” – not the same as A1)
B2 lower (squat, lunge, DL – not the same as B2)

A1 upper (push/pull/“overhead”)
A2 lower (squat, lunge, DL)
A3 upper (push/pull/“overhead” – not the same as A1)
A4 lower (squat, lunge, DL – not the same as B2)

A1 upper (push/pull/“overhead”)
A2 lower (squat, lunge, DL)
B1 upper (push/pull/“overhead” – not the same as A1)
B2 lower (squat, lunge, DL – not the same as B2)
B3 fluff/win/what the want exercise

A1 upper (push/pull/“overhead”)
A2 lower (squat, lunge, DL)
A3 upper (push/pull/“overhead” – not the same as A1)
B1 lower (squat, lunge, DL)
B2 upper (push/pull/“overhead” – not the same as A1 or A3)
B3 lower (squat, lunge, DL – not the same as A2 or B1)**

**upwards of six exercises would be considered fairly “advanced” progression

Finish session with metabolic/HIT. Something with no eccentric ideally. Scaleable. Something you’re engaged with as a trainer. Always leave feeling “worked” and “globally” tired. As well as with a “win”. Could be sled/prowler, soon bike, rower, battle ropes.

Your first sets of the first sessions are your “assessment”. Don’t waste time “correcting” things. Just go back to RTS saying and train where they “have, own and tolerate”. Always.