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Online coaching
A full physique protocol delivered to your phone and run in your gym, on your schedule. It starts with a movement and core audit, then a foundation block that restores deep core stability through transverse abdominis control and rib depression — before anything heavy goes on your back.
From there we train aggressively for glute hypertrophy, upper body shape, and an athletic V-taper, paired with high-intensity rowing protocols for conditioning. Every exercise has an explicit, high-yield purpose. Movement patterns get analyzed down to the inch from your video check-ins.
- Custom periodized program, rebuilt each block from your data
- Video technique review with inch-level movement correction
- Postpartum core progression sequenced before load
- Rowing conditioning that fits a twenty-minute window
- Weekly metric review: loads, recovery, adherence, mindset
- Direct messaging access to Sema, not an assistant
“You aren't just paying for an hour in the gym—you're buying into a high-standard protocol.”