The Crows Nest

Session with Emily & coach Kasey ft. Maya the pupper
(aka assistant coach)

At The Crows Nest Fitness, Coach Kasey helps take the guesswork out of training with personalized guidance, accountability, & a plan built for your goals. She always emphasizes the importance of breathing with movement & explains how exhaling with certain movements not only gives us more power, but engages our abdominal muscles.

Real coaching. Real support. Real results.

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Upper Body Push + Pull Superset💪🏽

🏋️ 4 Sets
🔹 10–12 Arnold Presses
🔹 10–12 Cable Rows
🔹 Rest 45–60 seconds between sets

Tips for Arnold Press:
-Sit up tall
-Engage core
-Keep elbows close to you
-Rotate while you press
-Choose weight that will not compromise form
Tips for Seated Cable Rows:
-Sit up tall
-Think about pulling your elbows toward your hips
-Squeeze shoulder blades at end range of each rep
-Ext forward for lat stretch

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Learn how to use a Pendulum Squat Machine
with coach Kasey🦵🏽

Benefits:
-Prioritizes spine alignment & reduces stress on lower back
-Allows safe lifting without needing a spotter
-Targets quads
-Reduces strain on knee joints
-Engages core & glutes

Want guidance like this every session? That’s where coaching comes in.
DM me “COACHING” to learn more ❤️

30 MIN FULL BODY CIRCUIT 💪🏽 🔥 

No time for a long workout? You don’t need one. 👊🏽
This 30-minute full body circuit is perfect for lunch breaks, busy schedules, or anyone wanting an efficient workout without sacrificing intensity.

Set a timer for 30 minutes ⏱️
12 reps of each movement, AMRAP (as many rounds as possible).
Rest as needed.
Workout:
• Leg Curl
• Elevated Suitcase Squat
• Lat Pull Down
• DB Chest Press
• Bird Dog Balance Row

This style of training keeps your heart rate up while building strength, coordination, balance, & muscular endurance. 🔥

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Core & Cardio Burner💥

A quick superset to fire up your core, legs, shoulders, & cardio.
This combo builds stability, coordination, & endurance while keeping your heart rate up. Perfect as a finisher or quick full-body conditioning circuit.
Superset x 4 rounds:
▪️ DB Knee-to-Elbow Marches: 12–16 reps
▪️ Weighted or Unweighted Squat Punches: 15–20 reps
▪️ Rest 30–45 sec
Focus on controlled movement, strong core engagement, and steady breathing.

DM me “COACHING” to learn more 💪🏽

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How to single arm DB row 💪
Set up with a strong base—hips back, spine neutral, core engaged. You want to have the same arm & the same leg on the bench. Hand stacked underneath shoulder. Kickstand opposite leg out.
Think:
➡️ Pull your elbow toward your hip (not straight up)
➡️ Keep your shoulders square—no twisting 
➡️ Control the weight on the way down
This movement targets your lats, upper back, & helps build real pulling strength that carries over into bigger lifts.

Want guidance like this every session? That’s where coaching comes in.
DM me “COACHING” to learn more ❤️

“what you don’t do this with your friends?” 🤣 - science says that working out with your friends increases your strength! 🍑 💪🏽

Perks of having a coach ❤️‍🔥
A coach gives us:
-Extra motivation
-Structure
-Education
-Extra confidence in ourselves
-Etc

DM me “COACHING” to learn more 💪🏽