ROUTINES & CLASS STRUCTURES
The on ramp is the time to help clients understand the workout, key movements, the style, and what they can expect so they feel confident in their first class/or session after on-ramp. By the end of on-ramp, clients should be ready to enter group training with a clear plan for their goals and brief understanding of the workout.
On-ramp should take no more than 2 weeks. Meaning we want to book them out for all sessions within a 2 week window. Instructors are solely responsible for going through the steps outlined below. All check-ins, goal reviews freebies, follow-ups etc…will be conducted by your studio manager not the Instructor.
SESSION 1:
RECONFIRM GOALS FROM CORE KICKSTARTER CONSULT BY CHECKING NOTES IN MARIANA TEK PROFILE
At Core (LP) we take the things you love from Pilates (core strength, mobility, and flexibility) and combine them with the things you want from strength training (strength, endurance, and cardiovascular movement)
This workout is high-intensity, low-impact meaning you might shake and sweat (which is perfect for strength and endurance) but will not impact your joints
Because this is considered strength training Core (LP) has the afterburn effect so if you eat body nutrient foods you can continue get the effects 24-32 hours after your workout
We recommend 2-5 times a week for max results
SESSION #1 MACHINE DEMO
4 directions of the room
3 parts of the machine
Thorough machine demo
Have them move the springs around as you discuss
Gravity vs. free range of motion
Show a slow 4 count
Pelvic tilt vs. anterior tilt (tuck your hips vs. flick your tailbone)
Inform that shaking is normal and a desired outcome to access our slow twitch (stabilizing) muscles. As we get more used to the workout it becomes the target goal to find and embrace the shake.
STEP BY STEP ON “HOW TO” IN SESSION #1
Step by Step (feel free to pop on some music during this part)
Wheelbarrow (can show Carriage WB to show that you can do this wheelbarrow in all 4 places)
Plank Crunch
Plank to Pike
In each move you’ll want to have clients:
Try the true move (once)
TEACHING: Speak and practice ways to modify:
Body Placement on machine (moving knees closer to front carriage strap) (practice once)
Angle: WB -> Tabletop // Plank Crunch & P2P -> Low Bars (practice a rep)
Tension -> Add additional Y//W spring at the front (practice a rep)
Have clients go through one minute with music reminding them of different mods and body alignment cues
TESTING RETENTION: Repeat steps 1-3 for Plank Crunch but ask them if they remember the three ways to modify
Body Placement
Angle
Tension
TESTING APPLICATION: For Plank to Pike have them try the full move for one minute and see if they can listen for your modification cues.
*You now know 12 moves! Briefly Have them practice a Carriage, Back Platform, Back Carriage WB. When going to the back, teach them how to kick to the back:
Carriage (means facing the back)
Back Platform (Means facing the back at the back)
Back Carriage (Means we are at the back facing the front)
The first part of this session should take about 15-20 minutes.
SESSION #1 ROUTINE
WB 1:30
Plank to Pike 1:00
Hold 30
LEG #1
Platform Lunge 1:30
Leaning Long Jump 30
Carriage Kick 1:00
Standing Inner Thighs 1:00
Squats 1:00
Bungee if time (variations) 1:30
OBLIQUE #1
Twister 1:30
Side Plank 30-1:00
Carriage Mermaid: 1:00
LEG #2
Platform Lunge 1:30
Leaning Long Jump 30
Carriage Kick 1:00
Standing Inner Thighs 1:00
Squats 1:00
Bungee if time (variations) 1:30
OBLIQUE #2
Twister 1:30
Side Plank 30-1:30
Carriage Mermaid: 1:00
ARMS
3Y-5 // 2W-4 (cut if running over)
Chest Opener 1:30
Kneeling Shoulder Press 1:30
FINAL CORE
1Y // 1W
Carriage WB 1:30
Carriage MC 30
END OF SESSION #1
Ask how clients are feeling? If they have any additional questions?
Make notes in Marina Tek and title it Session #1. Include:
Your focus.
Moves used in your routine
Any points of concern or observations you had about client ability and needs
SESSIONS 2-4
Create 2-3 routines using a mix of these exercises that we want clients to be proficient in before starting their C(LP) journey. Exercises can be done on any part of the machine but realistically first 2 sessions at the front before integrating the back in the 3rd/4th session. Remember that you can pair exercises that are similar (I.e. Twisted Plank Crunch or Twisted WB as well as moves that aren’t on the list like Saw, Kneeling Crunch, or arm moves) Variations do not need to be fancy..
All exercises should have different functional fitness moves attached so here’s the science:
Squat Motion: Skating
Hinging Movement:Deadlifts
Horizontal Press: **add Push-Ups as finisher
Vertical Press: Kneeling Tricep Press
Horizontal Pull: Chest Opener
Vertical Pull: Kneeling Lat Pull
Core Bracing: WB
Core Flexion: Plank Crunch
Core Extension: Deadlift
AFTER SESSIONS, PLEASE UPDATE NOTES SECTION IN MT FOR GROUP TRAINERS TO FOLLOW AS WELL AS USE APPROPRIATE TAGS.
Make notes in Marina Tek and title it Session #2-4. Include:
Your focus.
Moves used in your routine
Any points of concern or observations you had about client ability and needs
RULES OF THUMB WHEN BUILDING YOUR ROUTINE
40 minutes of movement is a great ballpark for routines. This means you’ll have 10 minutes of built in transition // question time during the 50-minute On-Ramp session.
To build your routine:
Start with Center Core moves (1:00-1:30 minutes per move) totaling = 4-5 minutes
Legs: totaling 8-10 minutes per side
Pulling: (1:00-1:30 minutes per move & variation) totaling 2-3 minutes
i.e. Platform Lunge 1:00, Carriage Kick 1:30
Pressing (2:00-3:00 minutes per move & variation)
i.e. Skater 1:00, Pulses 30, Squats 1:00 = 2:30 minutes
Obliques: (1:00-1:30 minutes per move) totaling = 3-4 per side
Center Core finisher to build out the remainder of your 40 minutes.
**Be mindful of wrist time. Clients should not be on the wrist for more than 3 minutes in a row. Want to check a routine? Contact your Mentor Coach at least 48 hours prior to your session!
EXAMPLES OF NOTES IN MARIANA TEK
In Mariana Tek make sure to label which session as well as the outcome of that session so the next trainer is prepared and the Studio Manager can keep track of progress and growth of goals.
AFTER THE #4TH SESSION
Add any necessary tags that have not already been added (injury, pregnant, etc..)
NOT SURE WHICH SESSION YOU ARE ON?
Check the Mariana Tek notes for client profile. Notes will be labeled as follows:
Core Kickstarter Consult
Session #1
Session #2
Session #3
Session #4
WHAT DO CLIENTS RECEIVE IN ON RAMP?
SESSION #1:
Machine Demo
Basic Mod & Advancement Understanding
Notes about progress // limitations
Email follow-up that includes:
Congrats
SESSION #2:
Tailored workout based on functional fitness list as well as client needs // limitations
Notes about progress // limitations
Email follow-up that includes:
SESSION #3:
Same as Session #2 + link to “Meet the Team”
SESSION #4:
Same as #2-3 + Tips for how to be successful at C(LP) including:
How to use the app
How many times a week is recommendated
Consistency
Waitlist
How to contact us for help // questions
Rescheduling & cancelling classes
IF YOU NEED TO SET UP A MEMBERSHIP
NEW MEMBERSHIPS SET UP
If a client finishes on-ramp and hasn’t been pre-assigned a membership or there is an instructor note to set up membership // collect payment, follow the below steps.
Step 1: Go to POS of client -> select membership
Step 2: Edit Contract Start
Step 3: Contract Start
Specific Date
Select Date
Bill on Start
Save
Add to Cart
If beginning contract that day skip steps 2&3 and add to cart
Step 4: SKIP purchase agreement but inform clients they will be prompted to sign purchase agreement upon enrollment into first group class.
Step 5: Collect payment and save card for future purchases
ONCE YOU HAVE GONE THROUGH THE ON-RAMP MODULE ->
All ON-RAMPS will be sent to ON-RAMP trained staff via group text to arrange times. You will opt in on a first come first serve basis.