🏥 CNA Strength — lift & turn big patients safely
Built for the job: hip-hinge, pull, squat, carry & core-brace at VASA. 3 days/week (rest day between).
Body mechanics that actually protect your back: brace your core before every lift · hinge at the hips (never round or twist your back) · get close to the patient · raise the bed to waist height · use the draw sheet · and use a mechanical/team lift for heavy patients. Strength backs up good mechanics — it doesn't replace them.
Built for the job: hip-hinge, pull, squat, carry & core-brace at VASA. 3 days/week (rest day between).
Body mechanics that actually protect your back: brace your core before every lift · hinge at the hips (never round or twist your back) · get close to the patient · raise the bed to waist height · use the draw sheet · and use a mechanical/team lift for heavy patients. Strength backs up good mechanics — it doesn't replace them.
🎯 Lean build + 🔺V-taper + face definition · 🏋 VASA + 🎒 EVO Gym (portable bands) · every exercise has a tap-to-expand how-to + form video. Sets × reps · rest · cue. ⚠ Right arm eased on push/pull.
📅 Weekly Split (each muscle 2×/week · abs woven into every training day)
| Mon | PUSH heavy + abs |
| Tue | PULL heavy + abs |
| Wed | LEGS (squat-focused) + abs |
| Thu | PUSH light + abs |
| Fri | PULL light + posture + abs |
| Sat | CARDIO + abs burnout · or 🟢 Light / 🔴 Heavy full-body (alt) |
| Sun | REST + 📸 photo + walk |
🔺 V-TAPER FOCUS — the look = wide shoulders + wide back over a tight waist. Most of your sets go to these, in order:
| ① Side delts | shoulder WIDTH — lateral raises every push day ⭐ |
| ② Lats / back | the taper — wide-grip pulldowns + straight-arm ⭐ |
| ③ Upper chest | fills the frame — incline pressing |
| ④ Legs | squats lead heavy day · base + proportion |
⚙ PROGRESSIVE OVERLOAD = the engine. Beat last time, every session: hit the TOP of the rep range on all sets → add weight or +1 rep next time. Log it. No progression = no growth — this is what actually builds the physique.