Frequently Asked Questions
Q: Do I have to have a gym membership or can I do this at home?
A gym is highly advised so you have most-to-all of the ‘prescribed’ tools at your disposal. While the basic tools (listed below) are relatively easy to stock at home, it’s not practical for most people to have resistance cable stations at their home for movements like lat pull downs, cable rows, etc. Some resistance bands (I like “JC Predator Bands”) can replace cables to some degree, but are far from ideal when it comes to pulling movements.
The “basics” for this program would be: a stability ball, a bench, dumbbells (heavy-to-you), barbell (with enough plates to be heavy-for-you), and ideally a TRX suspension trainer. A few Kettlebells could be valuable but they can be replaced with dumbbells if needed.
Q: I consider myself a total beginner. Will I be able to handle this?
A: Absolutely. The workouts themselves are totally adaptable to your fitness level. There’s no rule that you need to start the first day throwing around 100 lb dumbbells. You should start off holding yourself back a little bit as you get more confidence, and then as time goes on you’ll start to enter the much regarded “beast mode” to your workouts.
Q: I’ve been exercising for a while – would I still be able to get value out of this program?
A: Probably. This program first and foremost is about giving you a compass for future success – addressing the concepts that are important and debunking ideas and methods that can detour you. The exercise programming helps build a strong movement foundation in addition to people in serious strengthening and shaping work. A basic foundation is of course important for beginners – but it’s really important for non-beginners as well. Occasionally dropping down to “basic” exercises can help address sloppy movement patterns and weaknesses that we’ve accidentally created.
Q: What makes this program “for women”? Can men do it?
In addition to the workouts themselves, a good chunk of time (via the written word) is devoted to debunking fitness misconceptions that most women are exposed to pretty heavily. Good training is good training though – so therefore it is more or less “gender neutral”. Some extra ‘body shaping’ work is thrown in for good measure, but people appreciate a serious set of glutes on men too, so there ya go…
Q: What format is this program in? What kind of tutorials are there?
This program is a digital guide package. There is the primary Program Manual file and 9 accompanying files that go along with it (not counting any bonus material). In the Program Manual, there are links to tutorials that I tracked down that were to my liking on each exercise. Most are video tutorials, but there are a few pictures and descriptions thrown in there.
Q: How long until I see results?
A: The good news is the more of a ‘beginner’ you are, the quicker the rate of change you’ll experience. Most people note their body making subtle-but-clear changes before their eyes in about 2 weeks of beginning a solid training program like this one.
Q: What if I find your writing style to be annoying, think you’re a jerk, or just find the program to be unhelpful?
A: Tell me so within 60 days of your purchase – preferably in as polite of a manner as possible so you don’t hurt my feelings – and I’ll give you a full refund. My email address: SeanFlanaganWellness (at) gmail.com
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