Bonnie Kao

Monthly Training Review

This Month in Training - October

Training in October



Total lbs


Monthly Breakdown

The monthly breakdown is an overview of how your training is balanced.  By classifying movements into categories we can identify the areas we would like to focus on in our next training cycle, and/or any deficits in our training we need to account for in our next training session.


This is essentially how I make sure your training has a complete approach so we aren't reinforcing or exacerbating any unwanted imbalances.

Horizontal PullingVertical PullingHorizontal PressingVertical PressingLunge VariationSquat Variation
Hinge VariationCore/CarryPowerRotationalConditioningAverage Difficulty
  • October Training Goal
    3/3 Training Sessions
  • Training Session 10/12
  • Training Session 10/19
  • Training Session 10/26
October Highlights
Have been able to keep a consistent activity schedule with training and dance classes.
Strength is returning back to pre-covid levels.
Started to let go of some of your fear surrounding your right arm and overhead movements.
Explored a class in creativity, which I think can lend itself to also exploring more with movement.

Coaches Notes

This month we have managed to regain most of the strength you had prior to Covid.  This has been demonstrated by the level at which you have performed your squats and push-ups.


You have also managed to keep a significant amount of weight off due to the style of eating you have chosen to adopt, which is excellent!

Looking Ahead

In the coming month, I would like to explore more novel movements and challenge your overhead positions a bit.  This should help to reinforce some of the ideas we have been discussing lately in regards to increasing your "movement vocabulary".


We will also continue to progress with your strength and fitness looking for areas we can improve upon using a linear progression model.

From Uplift Strength

girl standing by dumbbells

How to Avoid Being Sore From a Workout

woman doing leg press

Understanding RPE for Beginners

More Brain Gainz

These days you mentioned you are spending a lot of time in front of your desk at home, so this month's recommended reading is meant to help keep your body healthy and balanced during this time.

Staying Healthy with a Desk Job: Strategies and Quick Desk Stretch Routine.

We have talked before about taking a few minutes here and there during work to move your body.  This article has some good suggestions along with a list of stretches that you could suit you.

Separating Work-Life from Home-Life During Covid-19

I thought this was an interesting short read.  You have commented in the past on how work and home life tend to blend together some days.  This article commented on how since we no longer have to commute we have lost the time in which we would define the separation from work and home.  It also gives some simple suggestions on how to better manage the separation of these two areas of our lives.