BUILT ON basics

for those who are new (or returning to) fitness  

who need a plan that's longer than 12 weeks and don't actually want to go to the gym

1.0

built exactly like the gym version but just...at home 

Start or return to resistance training in a way that won't leave you wanting to quit immediately. 

here are your options

is it for you?

SOLO MEMBERSHIP

STANDARD MEMBERSHIP

$24/MONTH

$47/MONTH

GET ONE WEEK FREE THEN MONTH TO MONTH 

SOLO
MEMBERSHIP

STANDARD MEMBERSHIP

PREMIUM MEMBERSHIP

You really desire some in person, hands on feedback to assess and make sure things are rolling smoothly. Think of it as a hybrid virtual + personal training approach that allows you to build some self-efficacy before you’re thrown out to sea. A means by which you build enough confidence to sustain your own fitness OR JUST have A BUILT IN SPOTTER + ON SITE FORM ANALYSIS.



all the Standard Membership offerings + in person training support

You feel confident on your own and just need access to the goods.

Only includes access to the app and workouts. For any additional feedback, upgrade to Standard Support or book a Tutorial Session.

You feel confident on your own AND would also like that occasional 1:1, virtual feedback. It’d just be nice to know that someone is looking over your shoulder (not in a creepy way) or giving you a little push if you need it.

SEE WHAT'S
INCLUDED + PRICING

Once a week comments and messaging from Michelle in app upon completing workouts, uploading a video, or submitting a check in; get exercise swaps as needed

GET ONE WEEK FREE THEN MONTH TO MONTH

PREMIUM MEMBERSHIP

  • A year's worth of programming housed in the Coach RX app with lifting videos for every. single. movement 

  • Programming delivered in 4-6 week increments that progresses through phases of capacity, hypertrophy, and strength that leaves you feeling well rounded

  • 3 pre-assigned workouts per week (absolutely do them on any day that works best for you)

  • Workouts averaging roughly 60 minutes (this will depend on your individual pace and fitness)

  • Movement prep and core work alongside the movement basics of squat, hinge, push, pull, and carry

WHAT's included

instructional videos 

log sets and reps here or upload videos for feedback (Standard Membership)

don't forget to mark as complete to save exercise stats

multi page
Reference Guide
with definitions and instructions

view sets and reps you logged in past workouts to track progress

  • 1 week free trial and then month to month
  • Upgrade or downgrade between Tier 1 and Tier 2 before the next billing period by emailing Michelle at trainershells@gmail.com
  • Cancel any time in the app by managing your subscription in your profile

EQUIPMENT YOU NEED TO START: adjustable dumbbells or regular dumbbells (up to 50lbs to start), resistance bands with handles + door anchor, creativity

WHAT WOULD BE NICE TO ADD 6 MONTHS IN: additional weights as needed based on your individual strength needs, pull up bar, adjustable bench

coach messaging access for
Standard Membership

Get immediate access after enrolling + receive initial welcome email containing a Coach RX instructional video (don't miss this one!)

5 (2-4 minute) teaching videos from me spread throughout

optional weekly check ins to self monitor, boost self efficacy and encourage consistency
(Tier 2 gets weekly responses)

detailed instructions from me alongside sets, reps, and rest times for every workout

FEEL LIKE YOU'VE NEVER MASTERED BASIC MOVEMENT PATTERNS AND WANT TO BUILD YOUR BASE FOR SQUATTING, HINGING, PUSHING, PULLING AND LUNGING

ARE NEW (OR RETURNING) TO WEIGHT LIFTING AND DON'T WANT TO HURT YOURSELF

NEED A PLACE TO SETTLE IN AND REALLY PRACTICE MOVEMENTS INSTEAD OF FOLLWING THE CLASSIC "8 WEEK PLAN FOR BEGINNERS"

WOULD LIKE A SUSTAINABLE STARTING POINT IN THE GYM THAT WON'T LEAVE YOU WANTING TO QUIT IMMEDIATELY (i.e. you're tired of always burning out when you return to weight lifting)

HOW DO YOU KNOW IT'S FOR YOU? 

IF YOU

I'VE PUT IT ALL TOGETHER, SO YOU DON'T HAVE TO.

questions before you ENROLL?

ask me

WHAT TO EXPECT

SETTLE INTO A PROGRAM FOR AN ENTIRE YEAR (enough time to really build skill with basic movements)

KNOW THAT YOU’RE NOT SKIPPING  THE “SMALL STUFF” (i,e. core and movement prep) THAT WILL SUPPORT YOUR LONG TERM LIFTING

START (OR RESTART) YOUR WEIGHT LIFTING JOURNEY IN A FLEXIBLE WAY THAT STILL GETS RESULTS

GAIN (or regain) STRENGTH AND SKILL WITHOUT ABSOLUTELY MURDERING YOUR BODY (i.e. you'd still like to be able to sit on the toilet)


you are new or returning to weight lifting and want to feel more comfortable having it be part of your routine

you want to correctly learn basic movement patterns from the ground up

You have no idea where to start and need to build some confidence back AND scale volume without feeling LIKE YOU'RE GOING TO DIE

BUILT ON basics

is for you if

1.0

Each week has 3 full body lifts with 5 or 6 exercises (including core work), warm-up recommendations, movement prep, and cooldowns. I've put it all together, so you don't have to.

Don't be fooled, it won't JUST BE EASY PEASY THE WHOLE TIME

You will learn (or relearn) how to properly squat, hinge, push, pull, carry, (and lunge) at a recoverable pace. 

who's behind this?

Hey, I'm Michelle. I've been in the industry almost 5 years and have plenty of online + in person experience that heavily impacts the way I program. I've seen how important it is to include the "small stuff" (core work, movement prep) alongside the "big stuff" (deadlifts, squats, bench, pull ups) and have personally felt the difference when I do. I've heard time and time again how people enrolled in my programs feel the difference as well. 

Unfortunately, I've rarely been able to find all of these components in a well rounded program that didn't require hours of time to complete. 

SO, that's my endeavor with Built on Basics 1 & 2. I've put it all together so you don't have to.

more about me

here are your options

is it for you?

SOLO MEMBERSHIP

STANDARD MEMBERSHIP

$24/MONTH

$47/MONTH

GET ONE WEEK FREE THEN MONTH TO MONTH 

SOLO
MEMBERSHIP

STANDARD MEMBERSHIP

PREMIUM MEMBERSHIP

You really desire some in person, hands on feedback to assess and make sure things are rolling smoothly. Think of it as a hybrid virtual + personal training approach that allows you to build some self-efficacy before you’re thrown out to sea. A means by which you build enough confidence to sustain your own fitness OR JUST have A BUILT IN SPOTTER + ON SITE FORM ANALYSIS.



all the Standard Membership offerings + in person training support

You feel confident on your own and just need access to the goods.

Only includes access to the app and workouts. For any additional feedback, upgrade to Standard Support or book a Tutorial Session.

You feel confident on your own AND would also like that occasional 1:1, virtual feedback. It’d just be nice to know that someone is looking over your shoulder (not in a creepy way) or giving you a little push if you need it.

SEE WHAT'S
INCLUDED + PRICING

Once a week comments and messaging from Michelle in app upon completing workouts, uploading a video, or submitting a check in; get exercise swaps as needed

GET ONE WEEK FREE THEN MONTH TO MONTH

PREMIUM MEMBERSHIP

phase breakdown

BUILT ON basics

MESO 1

3 phases with relatively low volume that will allow you to return to (OR start with) resistance training without killing your body or your soul. The focus is to build (or rebuild) a sustainable base mentally AND physically as you scale the main movement patterns of squat, hinge, push, pull, carry (and lunging). There are modified variations to allow you to build (or rebuild) and find your a initial weight range to base RPE (how hard you're working) off of. 

52 total weeks

MESO 2

Here is where you start building capacity and increase the volume you can recover from while gaining skill with RPE. Movement variations start making more of an appearance as you increase confidence and body awareness. Lastly, we start limiting rest times through supersets while ensuring you maintain good movement patterns you've developed. 

MESO 3

The focus shifts a bit more to hypertrophy through these 2, 6 week phases. You will officially reacquaint yourself with barbell back squats as well as trap bar deadlifts from the floor. Don't worry though, you'll have done MUCH to prepare you for both of these ventures in the past 6 months. Scaling your pullup game with chin up holds and negatives will prepare you for the next strength phase. (Don't worry, there are alternatives if you don't have a pull up bar)

MESO 4

We've been prepping you for this all year long. By this point, you've gained quite a bit of skill in the main movement patterns and should be ready to drop reps (and increase weight). Don't worry, no one rep maxes, BUT you do drop below 8 reps and in your final phase, will work up to repeat strength sets (i.e. moving that bigger weight with good form without burning yourself out). This phase actually has 2 deload weeks where we recover from the higher weights and prepare mentally for the next little block.   

1.0

EXPECT TO

FEEL CONFIDENT ENOUGH TO SQUAT, BENCH, AND DEADLIFT IN YOUR OWN SPACE

BUILD TRUST IN YOUR BODY AND ITS CAPABILITY THROUGH REALISTIC PROGRESSIONS

CELEBRATE WHAT A YEAR AWAY FROM "PROGRAM HOPPING" CAN DO FOR YOU

EXPERIENCE INCREASED SELF-EFFICACY THROUGH PROGRAM CONSISTENCY (i.e. have fun lifting in a sustainable way)


WHAT DO YOU THINK?

I have 100% trust that you know what's best for you and your lifestyle.

If you desire a solid starting point to get the weight lifting thing down pat, give Built on Basics 1.0  a try. 

here are your options

is it for you?

SOLO MEMBERSHIP

STANDARD MEMBERSHIP

$24/MONTH

$47/MONTH

GET ONE WEEK FREE THEN MONTH TO MONTH 

SOLO
MEMBERSHIP

STANDARD MEMBERSHIP

PREMIUM MEMBERSHIP

You really desire some in person, hands on feedback to assess and make sure things are rolling smoothly. Think of it as a hybrid virtual + personal training approach that allows you to build some self-efficacy before you’re thrown out to sea. A means by which you build enough confidence to sustain your own fitness OR JUST have A BUILT IN SPOTTER + ON SITE FORM ANALYSIS.



all the Standard Membership offerings + in person training support

You feel confident on your own and just need access to the goods.

Only includes access to the app and workouts. For any additional feedback, upgrade to Standard Support or book a Tutorial Session.

You feel confident on your own AND would also like that occasional 1:1, virtual feedback. It’d just be nice to know that someone is looking over your shoulder (not in a creepy way) or giving you a little push if you need it.

SEE WHAT'S
INCLUDED + PRICING

Once a week comments and messaging from Michelle in app upon completing workouts, uploading a video, or submitting a check in; get exercise swaps as needed

GET ONE WEEK FREE THEN MONTH TO MONTH 

PREMIUM MEMBERSHIP

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