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Coach Spotlight, Traci Slane

Coach Traci began coaching at Solcana a little over a year ago and has brought a deep passion for weightlifting and it’s benefits with her. Come see what she’s into during her Spotlight Workout this coming Thursday, 2/16/23. Here’s more about Traci and her workout. 

Where are you from?Richfield, MN
How did you get started in fitness work?I was running long distances and getting hurt. I started working with a trainer who introduced me to weight lighting. When she moved out of state, I became a certified trainer and started teaching group fitness classes shortly after that.
What is your athletic super-power? What is something you feel especially good at?Heavy lifting. I have never been fast at anything but I can handle lifting heavy weights very well and love it.
What is the area you would most like to improve on?Anything involving endurance or jumping, burpees.
What is your favorite thing about coaching at Solcana?The people- how welcoming and supportive everyone is. The way you can feel the close community when you walk in the door and people are free to be themselves.
Is there anything else you would like us to know about you?I fell in love with lifting weights at the age of 40. I want to still be lifting when I am 80 – it makes every day activities easier and I want to maintain my strength.

Traci’s Workout

Why did you choose these exercises?They are things I love and that make the body stronger.
What do you think people should focus on or feel with this workout?Focus on the hinge to get into proper position and keeping the back flat, not rounding up. Descend until you feel a good stretch in glutes/hamstrings and then return to the top. The distance people descend may vary-some may get close to the floor while others may just go below knees. Also knees should not be locked out but just a slight bend in the knee. For strength focus on form over weight if new to the move.
Any advice for someone about to do it?Pace yourself on the metcon



5 Good Mornings with Reverse Fly at the bottom
20 Standing Mt Climbers
:20 Side Plank / side


Barbell Romanian Deadlift (RDL)



1×10 at lighter weight


The Traci S


1 Russian Swing
1 B-Stance Deadlift L
1 B-Stance Deadlift R
1 Bent Over Row L
1 Bent Over Row R

*add 1 rep to each every round
-Use 1 weight for everything or use a mix of KB and DB

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