ROUTINES & CLASS STRUCTURES
FORMATTING
-
The routines are broken down into blocks or mini routines. Breaking down the main routine in blocks simplifies the learning process for both you and your students. Think of the movements as words; blocks as sentences, and the routines as the whole conversation you are having with your students. Your conversation has a purpose, a meaning, a logic; so does your routine and so do your blocks. Each block focuses on one body part only.
The purpose of a block is:
To focus on a specific muscle or group of muscles
to stimulate the muscle or group of muscles
to ease the transition from one set to the next
to keep the body moving and heart rate up
to create effective intensity
-
A progression is a block within the same exercise; for example Plank Crunch, Dancing Plank Crunch, Mountain Climbers; or Platform Lunge, Carriage Kick, Split Squat Pulse. In other word a progression is an exercise followed by one or more variation. You stay within the same movement but you add a variation to it.
Progression will
Increase the intensity
Eliminate transitions
Increase the sweat, shake, and soreness
-
A transition is the time is takes the student to go from one movement to the next. You must master the transitions. The purpose of a block is to speed up the time it takes to go from one movement to the next. Knowing that some muscles may regain 90% of their strength within the first 30-60 seconds of the 1st set; you need to keep the transition time to a minimum (5 seconds or less).
A quick transition will keep the heart rate up and keep the muscle stimulation effective.
Blocks are designed to optimize the muscle stimulation.
Each movement has a list of modifications and variations.
-
Beginning Trainers: 38-40 Minutes
Intermediate: 40-42 Minutes
Advanced: 44
-
The reality is, sometimes clients come in at very different levels. You may have a newbie, next to 3 veterans, and one pregnant person. The goal is to find a way to push each client to their fullest.
Ways to do this:
Look at your roster before class and make a plan (are there pregnant clients what are the mods?)
Let clients try the move first before deciding it’s too hard for them
If you are noticing clients struggling try putting them in a hold and speaking to the balance and adjustments to build up towards movement
-
Begin by submitting routines to Arsharel and/or Judy. We will work with you on
transitions
flow
progressive overload
muscle focus
safety
variations
Send requests to training@corelpfitness.com