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Elly

@elly.kaplanis

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@semesteratseaalumni

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Mid semester dump because I am having so much fun 🕺

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I guess it comes and goes @headtripindio

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Sometimes a small adjustment changes how an exercise feels.

Today, @elly.kaplanis and I worked on the cable kickback.

As her leg moved behind her, I noticed she started adding more arch through her lower back. For this exercise, I wanted her to practice moving through her hip while keeping her rib cage and pelvis more consistent.

So we adjusted her setup, used her abs to help control that position, and kept the movement within a range she could manage.

She told me she felt more glute afterward.

Having a natural curve in your lower back is normal. We weren’t trying to erase that curve. We were working on keeping it from changing as much during this particular movement.

And if you feel your standing leg working, that can make sense, too. That side is supporting you while the other leg moves.

The side-by-side comparison shows a technique change we practiced in one session. Now we have something to keep building on.

This is why I care about more than the exercise name on someone’s program. Their goals, history, how they move, and what they feel help me decide how to coach it.

For Elly, these adjustments gave us a useful place to work. Someone else may need a different setup or cue.

Honor the individual, not the exercise.

Coach CJ – IDFitness

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LoveShackLesley™

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Lil bit of 🎾, lil bit of 🏈

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A better-looking rep is useful. But I also want to know: did the adjustment actually help the person doing it?

Before Elly’s workout, I checked her shoulder motion and chose a half-kneeling landmine press that fit the range she had that day. Then I watched how she pressed.

When her pelvis tipped forward and her ribs flared, I didn’t hand her ten cues at once. We worked on one piece of her setup, saw how she responded, and built from there. She told me she felt more of the work in her abs, shoulder, and triceps—and no longer felt it in her lower back.

That feedback matters to me. So does what happens afterward. We reassess her shoulder motion to see whether she gained range, maintained it, or lost some. Any of those results gives me information for what we do next.

Through the lens I use to coach, a muscle that feels “tight” may sometimes be doing more work than it needs to. Stretching can have its place, but I also want to explore whether we can change how someone moves while they train for strength.

That’s what a 45-minute session at IDFitness can look like: assess, choose, coach, listen, and reassess—all around the person in front of us.

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What does a 45-minute one-on-one workout at IDFitness actually look like?

Meet Elly. She’s a college student who trains with us three times a week. Her goals are to build muscle, improve body composition, and find an approach to nutrition that fits her life.

We worked together last fall before she studied abroad. When she came back, we took the first couple of weeks slowly so she could build back into training without getting overly sore. Now we’re progressing from the foundation she already had.

Today’s session started with a quick look at how her shoulders and hips were moving. Then we worked through elevated goblet squats, half-kneeling landmine rows, walking lunges, hammer curls, and an ab-wheel hold.

The Landmine Press is a good example of what coaching looks like here. I noticed something we could adjust, gave her a cue, and we practiced it together. That kind of attention happens throughout the session, even when the exercises look simple on paper.

This is what training looked like for Elly today. Your 45 minutes would be built around you.

If you’re in Oxford and want to see what one-on-one training could look like for you, DM me “START.” I’ll send you what to expect and how we’d begin.

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island time 🇹🇹🪭🏖️📣🏟️🏈🦈

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guys I promise I didn’t just work

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St Joseph must be explored! It was a fun four weeks, @chiefs

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Some people you meet, some people you keep.

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Summer well spent with the @chiefs

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