r7 strength and conditioning protocols
r7 strength and conditioning protocols
r7 strength and conditioning protocols
... Engineered with science, specificity, and data-backed methodology to strengthen the body
... Engineered with science, specificity, and data-backed methodology to strengthen the body
... executed with compassion, empathy, and coaching to strengthen the mind
... executed with compassion, empathy, and coaching to strengthen the mind
... executed with compassion, empathy, and coaching to strengthen the mind
how do you define strength?
how do you define strength?
how do you define strength?
... r7 strength services recognize that strength is more than just physical and our training should lay the foundation for a healthy, happy life outside of the gym
... r7 strength services recognize that strength is more than just physical and our training should lay the foundation for a healthy, happy life outside of the gym
... r7 strength services recognize that strength is more than just physical and our training should lay the foundation for a healthy, happy life outside of the gym
r7 strength Services
r7 strength Services
r7 strength Services
as a 1:1 client, you will receive 100% personalized coaching and training protocols based on your goals, experience, lifestyle, and definition of strength.
as a 1:1 client, you will receive 100% personalized coaching and training protocols based on your goals, experience, lifestyle, and definition of strength.
as a 1:1 client, you will receive 100% personalized coaching and training protocols based on your goals, experience, lifestyle, and definition of strength.
virtual
virtual
virtual
enhance
enhance
enhance
as an online client, you receive a custom program that is updated weekly based on your feedback and the training plan we build together to help you reach your goals.
as an online client, you receive a custom program that is updated weekly based on your feedback and the training plan we build together to help you reach your goals.
as an online client, you receive a custom program that is updated weekly based on your feedback and the training plan we build together to help you reach your goals.
24/7 direct message access
24/7 direct message access
24/7 direct message access
strength program delivered via a 3rd-party app - free for you to use
strength program delivered via a 3rd-party app - free for you to use
strength program delivered via a 3rd-party app - free for you to use
demo videos and coaching cues provided for every exercise
demo videos and coaching cues provided for every exercise
demo videos and coaching cues provided for every exercise
weekly check-in calls and forms
weekly check-in calls and forms
weekly check-in calls and forms
hybrid
hybrid
hybrid
elevate
elevate
elevate
as a hybrid client, you receive everything listed for enhance with the addition of in-person coaching sessions to provide hands-on coaching, cueing, and correction.
as a hybrid client, you receive everything listed for enhance with the addition of in-person coaching sessions to provide hands-on coaching, cueing, and correction.
as a hybrid client, you receive everything listed for enhance with the addition of in-person coaching sessions to provide hands-on coaching, cueing, and correction.
1-2 in-person sessions/month
1-2 in-person sessions/month
1-2 in-person sessions/month
real-time feedback and immediate corrections
real-time feedback and immediate corrections
real-time feedback and immediate corrections
enhanced engagement and program development
enhanced engagement and program development
enhanced engagement and program development
in-person
in-person
in-person
empower
empower
empower
as an in-person client, you receive everything listed for Enhance and Elevate with immediate feedback and guidance for every training session.
as an in-person client, you receive everything listed for Enhance and Elevate with immediate feedback and guidance for every training session.
as an in-person client, you receive everything listed for Enhance and Elevate with immediate feedback and guidance for every training session.
session frequency varies (1-3x/week)
session frequency varies (1-3x/week)
session frequency varies (1-3x/week)
additional accountability and communication between coach and client
additional accountability and communication between coach and client
additional accountability and communication between coach and client
real-time program adjustments and modifcations
real-time program adjustments and modifcations
real-time program adjustments and modifcations
transform your life
transform your life
transform your life
... through strength and conditioning programs designed to address all seven pillars of health via a two-prong strategy:
... through strength and conditioning programs designed to address all seven pillars of health via a two-prong strategy:
... through strength and conditioning programs designed to address all seven pillars of health via a two-prong strategy:
Train the body
Train the body
Train the body
Train the brain
Train the brain
Train the brain
How do we train the body?
How do we train the body?
How do we train the body?
r7 Strength’s Strength and Conditioning Programs provide optimized and sustainable results that are specific to the person and their goals. They implement fundamental training principles and progressions that are tailored to the individual. while the program varies for each individual, every program is built around three principles to ensure success.
r7 Strength’s Strength and Conditioning Programs provide optimized and sustainable results that are specific to the person and their goals. They implement fundamental training principles and progressions that are tailored to the individual. while the program varies for each individual, every program is built around three principles to ensure success.
r7 Strength’s Strength and Conditioning Programs provide optimized and sustainable results that are specific to the person and their goals. They implement fundamental training principles and progressions that are tailored to the individual. while the program varies for each individual, every program is built around three principles to ensure success.
01
01
01
Range of Motion
Range of Motion
Range of Motion
what type of motion occurs at this joint?
what type of motion occurs at this joint?
what type of motion occurs at this joint?
is the desired motion and range being performed?
is the desired motion and range being performed?
is the desired motion and range being performed?
How can we strengthen and improve?
How can we strengthen and improve?
How can we strengthen and improve?
02
02
02
Function
Function
Function
What are the muscles designed to do?
What are the muscles designed to do?
What are the muscles designed to do?
Is the outcome stabilization? exerting a force?
Is the outcome stabilization? exerting a force?
Is the outcome stabilization? exerting a force?
How can we improve the overall function?
How can we improve the overall function?
How can we improve the overall function?
03
03
03
carryover
carryover
carryover
how does what we are doing relate to daily life?
how does what we are doing relate to daily life?
how does what we are doing relate to daily life?
is our training aligned with our definition of strength?
is our training aligned with our definition of strength?
is our training aligned with our definition of strength?
how can we optimize our time?
how can we optimize our time?
how can we optimize our time?
how do we train the brain?
how do we train the brain?
how do we train the brain?
r7 strength’s 1:1 coaching strategy emphasizes connecting training inputs to desired outputs and reinforcing positive feedback loops in the brain to create sustainable change in your life. Some examples of these connections and questions to ask yourself include:
r7 strength’s 1:1 coaching strategy emphasizes connecting training inputs to desired outputs and reinforcing positive feedback loops in the brain to create sustainable change in your life. Some examples of these connections and questions to ask yourself include:
r7 strength’s 1:1 coaching strategy emphasizes connecting training inputs to desired outputs and reinforcing positive feedback loops in the brain to create sustainable change in your life. Some examples of these connections and questions to ask yourself include:
when you train in the morning, do you have more cognitive clarity throughout the day?
when you train in the morning, do you have more cognitive clarity throughout the day?
when you train in the morning, do you have more cognitive clarity throughout the day?
do you feel like you are a more attentive partner/coworker/friend?
do you feel like you are a more attentive partner/coworker/friend?
do you feel like you are a more attentive partner/coworker/friend?
do you have more energy throughout the day?
do you have more energy throughout the day?
do you have more energy throughout the day?
can you get down and rough house with the kids without pain?
can you get down and rough house with the kids without pain?
can you get down and rough house with the kids without pain?
are you more motivated and productive at work?
are you more motivated and productive at work?
are you more motivated and productive at work?
can we add additional recovery practices to optimize results and further reinforce healthy habits?
can we add additional recovery practices to optimize results and further reinforce healthy habits?
can we add additional recovery practices to optimize results and further reinforce healthy habits?
“methods are many, principles are few”
“methods are many, principles are few”
“methods are many, principles are few”
r7 strength Core 3
r7 strength Core 3
r7 strength Core 3
01
01
01
train the body - train the brain
train the body - train the brain
train the body - train the brain
02
02
02
understand - embrace - develop
understand - embrace - develop
understand - embrace - develop
03
03
03
educate - implement - reflect
educate - implement - reflect
educate - implement - reflect
r7 strength training protocols implement a coaching framework that has a unique juxtaposition of specificity and adaptability:
r7 strength training protocols implement a coaching framework that has a unique juxtaposition of specificity and adaptability:
r7 strength training protocols implement a coaching framework that has a unique juxtaposition of specificity and adaptability:
specific to the mission
specific to the mission
specific to the mission
adaptable to the Individual
adaptable to the Individual
adaptable to the Individual
this is accomplished for all 1:1 clients by implementing r7 strength’s core 3 guiding principles. Rather than being stagnant, the principles are cyclical - they operate in a closed feedback loop where outputs inform and help adjust inputs via fluid programming protocols. Each principle strives to recognize that health is multidimensional and can be optimized by recognizing and developing the interdependence between the body and the brain. How the principles are implemented varies for each client; but, the principles themselves draw from what we know about the impact of exercise on the brain, adaptive brain theory, and the body’s physiological response to stress.
this is accomplished for all 1:1 clients by implementing r7 strength’s core 3 guiding principles. Rather than being stagnant, the principles are cyclical - they operate in a closed feedback loop where outputs inform and help adjust inputs via fluid programming protocols. Each principle strives to recognize that health is multidimensional and can be optimized by recognizing and developing the interdependence between the body and the brain. How the principles are implemented varies for each client; but, the principles themselves draw from what we know about the impact of exercise on the brain, adaptive brain theory, and the body’s physiological response to stress.
this is accomplished for all 1:1 clients by implementing r7 strength’s core 3 guiding principles. Rather than being stagnant, the principles are cyclical - they operate in a closed feedback loop where outputs inform and help adjust inputs via fluid programming protocols. Each principle strives to recognize that health is multidimensional and can be optimized by recognizing and developing the interdependence between the body and the brain. How the principles are implemented varies for each client; but, the principles themselves draw from what we know about the impact of exercise on the brain, adaptive brain theory, and the body’s physiological response to stress.
... interested in learning more about how the core 3 and the brain/body connection? check out r7 strength’s 6-part blog series “breaking down the brain” by clicking here
... interested in learning more about how the core 3 and the brain/body connection? check out r7 strength’s 6-part blog series “breaking down the brain” by clicking here
... interested in learning more about how the core 3 and the brain/body connection? check out r7 strength’s 6-part blog series “breaking down the brain” by clicking here
All content, images, and materials produced and distributed by R7 Strength are protected by copyright. They are the sole property of Rachel Turner and Rachel Lynn Fitness LLC. Unauthorized reproduction, distribution, or duplication of any kind is strictly prohibited. © 2024 Rachel Lynn Fitness LLC. All rights reserved.
All content, images, and materials produced and distributed by R7 Strength are protected by copyright. They are the sole property of Rachel Turner and Rachel Lynn Fitness LLC. Unauthorized reproduction, distribution, or duplication of any kind is strictly prohibited. © 2024 Rachel Lynn Fitness LLC. All rights reserved.
All content, images, and materials produced and distributed by R7 Strength are protected by copyright. They are the sole property of Rachel Turner and Rachel Lynn Fitness LLC. Unauthorized reproduction, distribution, or duplication of any kind is strictly prohibited. © 2024 Rachel Lynn Fitness LLC. All rights reserved.