Coach Lex

DM me if you’d like to try a class 💪

Lately, my training has looked a little different… and honestly, it’s been one of the best changes I’ve made. 💪🏃‍♀️

For a long time my routine was:
🏋️ 3-4 lifting sessions each week (1-1.5 hours each)
🏃‍♀️ Two long-distance runs
🔥 One threshold run

It worked… until it didn’t.

The combination of high lifting volume and running volume started leaving me feeling run down and was aggravating some old injuries. Instead of pushing through it, I took a step back and adjusted the plan.

Now my strength sessions are around 30 minutes. Throughout the week I still make sure I hit the fundamentals:
✅ Squat
✅ Hinge
✅ Push
✅ Pull
✅ Core & mobility

Those sessions are paired with conditioning based on the goal for the day:
🫀 Zone 2 aerobic work to build a bigger engine
⚡ Threshold/power intervals to improve speed and work capacity (my runs rarely exceed 2.5 miles total)

And because I genuinely enjoy it, I’ll sprinkle in a HYROX class every now and then. 🏃‍♀️💥

The biggest takeaway? Your training should evolve with you.

Progress doesn’t always come from doing more. Sometimes it comes from doing just enough to recover well, stay consistent, and keep moving forward.

Even as a coach, I have to remind myself to listen to my body instead of my ego. Just because you used to be able to do something doesn’t mean you can still do it 🙃 (that’s the hardest thing to learn). Since lowering my training volume, I’ve had fewer nagging aches, better energy, and I’m enjoying my workouts more than I have in a while.

Train hard. Recover harder. And don’t be afraid to adjust the plan when your body tells you it needs something different. 👊

🔥 Exercise Spotlight: Landmine Single-Leg RDL

👊 The Landmine Single-Leg RDL is an incredible exercise for building strength, improving balance, and developing better movement quality.

✨ Why I love it:
🍑 Strengthens the glutes and hamstrings
⚖️ Improves single-leg balance and stability
🏃 Builds hip stability for lifting, running, and everyday life
📈 Reinforces proper hip hinge mechanics while the landmine provides a more natural path for the weight—making it a great option for both beginners and experienced lifters.

💡 Coaching Tip:

One of the biggest mistakes I see is the upper back rounding as you lower the weight.

Instead, think about “pulling your armpits toward your pelvis.” Or, “sliding your shoulder blades into your back pockets”. This engages your lats, keeps your mid-back strong, and helps maintain a neutral spine throughout the movement. Your torso should move as one solid unit while the movement comes from the hips—not the spine.

⏳ Slow down.
💪 Stay tight.
✅ Own every rep.

Quality always beats quantity.