Movements | PDF Assemble coaches Manual
mon | Functional strength
Warm Up Active Mobility Work:
30 sec/side Lunge with thoracic twist into cossack squat + seat to internal hip rotation
60 sec total Sumo squat with alternating internal hip rotation knee drops
Foam roll lats
Banded Thigh Squats
Hanging scap retractions
Light cleans
Technique: Fully demonstrate hang squat clean technique with everyone + dowels
Banded Thigh
- Hang Squat Cleans
- Front Squats
Active Strength Mobility Combo Work:
6-12s Weighted SA Lunge with thoracic twist into SA front rack cossack squat + seat to internal rotation
Chin Ups | 1 Isometric + 1 Eccentric + 8-20 Concentric
Hammer Curls | Eccentric every rep
Core | 30-60 Sec Hollow Upper Body Block Hold + Long Band on Knees (attached to rack)
THEN 12-20 V Ups
TUE | HYBRID
Warm up:
Sprint Mechanics Altogether before Individual Warm Up
- As they are going through the first few walking movements... talk through how the class will work + the individual warm up + strength movements
Long Banded Pull Aparts
Mini Banded Scap Retractions
Mini Banded Ext Rotations (Keep band around forearms, keep elbows at sides, rotate elbows externally so wrists open up)
Mini Banded OH Press
Mini Banded I Raises
Strength (Entire class)
4-20 Side Delt Raises
4-20 Push Press (Barbell, Dumbbell, Plate. etc.)
8-20 Sandbag Table Top + Alt Lateral Drag
10 Sec Plate Iso Hold + Max Plate Front Raises
Optional: 4-12 Box Jumps
Max:
30:00 into class
Bike: 3 Miles (4+ person team)
50:00 into class
Tread: 1 Mile (4+ person team)
3 Person teams:
If it's a strong all guys team, keep at 3 mile bike
Strong female teams: 2.5 mile bike
Newer team/etc.: 2 mile bike
Tread:
If it's a strong team, keep at 1 mile tread
If it's a combo, drop to 0.75 mile
If it's really only a two person team, drop to 0.5 mile
Sprint Mechanics Altogether before Individual Warm Up
- As they are going through the first few walking movements... talk through how the class will work + the individual warm up + strength movements
Long Banded Pull Aparts
Mini Banded Scap Retractions
Mini Banded Ext Rotations (Keep band around forearms, keep elbows at sides, rotate elbows externally so wrists open up)
Mini Banded OH Press
Mini Banded I Raises
Strength (Entire class)
4-20 Side Delt Raises
4-20 Push Press (Barbell, Dumbbell, Plate. etc.)
8-20 Sandbag Table Top + Alt Lateral Drag
10 Sec Plate Iso Hold + Max Plate Front Raises
Optional: 4-12 Box Jumps
Max:
30:00 into class
Bike: 3 Miles (4+ person team)
50:00 into class
Tread: 1 Mile (4+ person team)
3 Person teams:
If it's a strong all guys team, keep at 3 mile bike
Strong female teams: 2.5 mile bike
Newer team/etc.: 2 mile bike
Tread:
If it's a strong team, keep at 1 mile tread
If it's a combo, drop to 0.75 mile
If it's really only a two person team, drop to 0.5 mile
WED | Functional strength
WARM UP
Couch Stretch | Back shin up against box with knee down on ground, opposite leg in 90 degree with foot flat on floor... for more intensity, bring arms overhead
Wrist & Elbow CARs (Controlled Articular Rotations) | Joint circles used to improve the capacity that your wrist/elbow/forearm/etc. can move in. CARS can help in reducing stiffness and pain, while improving range of motion.
*Wrist CARS: Keep elbows bent at 90 degrees and tucked into sides, create a fist with the hand, slowly rotate full 360 each direction rotate (Example video: https://youtu.be/HHrVHo9Cjy0)
*Elbow CARS: Start in anatomical position with palms facing forward next to hips, flex at the elbow joint to bring palms up to shoulders, then rotate forearms to have palms face away from the body and extend arms back down
(Example video: https://youtu.be/jBcJpmVMLww)
10 Hand Release Push Ups
20 Banded Bent Over Rows
2 Rounds of 12 SL Glute Bridges
Bulgarian Split Squats
Renegade Rows | Can be done from plank or table top; core stabilization is not mandatory, rotation is acceptable if they choose.
Push Ups OR Chest Press | Regardless of choice, think same form. Screw shoulders into sockets on chest press just like you would with palms on the ground in a push up
Banded Skull Crushers | Attach bands to backs of bikes, Once you have the dumbbell overhead, drive your shoulders aggressively into the ground. Once arms are in a position where elbows over shoulder, lean your upper arms back just slightly to 92-ish degrees. This places more tension on the triceps when you straighten your arms and prevents the straight-armed position from being a position of rest.
RDL's
Couch Stretch | Back shin up against box with knee down on ground, opposite leg in 90 degree with foot flat on floor... for more intensity, bring arms overhead
Wrist & Elbow CARs (Controlled Articular Rotations) | Joint circles used to improve the capacity that your wrist/elbow/forearm/etc. can move in. CARS can help in reducing stiffness and pain, while improving range of motion.
*Wrist CARS: Keep elbows bent at 90 degrees and tucked into sides, create a fist with the hand, slowly rotate full 360 each direction rotate (Example video: https://youtu.be/HHrVHo9Cjy0)
*Elbow CARS: Start in anatomical position with palms facing forward next to hips, flex at the elbow joint to bring palms up to shoulders, then rotate forearms to have palms face away from the body and extend arms back down
(Example video: https://youtu.be/jBcJpmVMLww)
10 Hand Release Push Ups
20 Banded Bent Over Rows
2 Rounds of 12 SL Glute Bridges
Bulgarian Split Squats
Renegade Rows | Can be done from plank or table top; core stabilization is not mandatory, rotation is acceptable if they choose.
Push Ups OR Chest Press | Regardless of choice, think same form. Screw shoulders into sockets on chest press just like you would with palms on the ground in a push up
Banded Skull Crushers | Attach bands to backs of bikes, Once you have the dumbbell overhead, drive your shoulders aggressively into the ground. Once arms are in a position where elbows over shoulder, lean your upper arms back just slightly to 92-ish degrees. This places more tension on the triceps when you straighten your arms and prevents the straight-armed position from being a position of rest.
RDL's
THU | St. Patty's max
LUCK OF THE IRISH MAX
Ideal clock: 40:00 for a strong team of 4-6, adjust accordingly (depending on team size/ability) down to 30:00
We used a 30:00 timer in all classes this morning
Objective: Max Kcals
Need:
Solo Cups, Playing Dice, and Pen/Piece of paper for each team to keep their own track of kcals
Before each round of machines: each team member must successfully flip a solo cup from right side up to upside down.
This is essentially an "as many rounds as possible" trying to get the most kcals
Each round consists of all four machines.
Before each machine, one member from the team rolls two dice to determine number of attempts on the machine from the team.
(Example: 4 person team... the team starts on the tread... the teammate rolling, rolls a 2 and a 1... first three people in order take an attempt on the machine then write down their kcals and move onto the next machine the bike, the next person in line to go rolls the dice to determine how many attempts their team will have on that machine, he/she rolls two sixes (for a total of 12 attempts) which means their four person team will go three times on the machine.)
After they make their way through all four machines, they go BACK to flip cup.
Ideal clock: 40:00 for a strong team of 4-6, adjust accordingly (depending on team size/ability) down to 30:00
We used a 30:00 timer in all classes this morning
Objective: Max Kcals
Need:
Solo Cups, Playing Dice, and Pen/Piece of paper for each team to keep their own track of kcals
Before each round of machines: each team member must successfully flip a solo cup from right side up to upside down.
This is essentially an "as many rounds as possible" trying to get the most kcals
Each round consists of all four machines.
Before each machine, one member from the team rolls two dice to determine number of attempts on the machine from the team.
(Example: 4 person team... the team starts on the tread... the teammate rolling, rolls a 2 and a 1... first three people in order take an attempt on the machine then write down their kcals and move onto the next machine the bike, the next person in line to go rolls the dice to determine how many attempts their team will have on that machine, he/she rolls two sixes (for a total of 12 attempts) which means their four person team will go three times on the machine.)
After they make their way through all four machines, they go BACK to flip cup.
fri | Strength + endurance
If less than 8 in a class... first 1/2 of class = strength, second half = endurance
If more than 8 in a class... split the class into two groups, one half will start on endurance, the other half will start on strength and then flip at 30 min
For endurance: Each machine has a goal distance. They will be on every machine. They can either choose to for their goal distance for time, or they can go for the 6:00 and see how far of a distance they get - also applies to anyone wanting to have an easier day to just flush fatigue. 30 sec transition time will go fast.
Encourage them to write down their times/paces.
Timer: Round: 6:00 work: 0:30 rest
6:00 each machine (30 sec transition)
Goal distance for each machine:
1000 m row
1000 m ski
50 kcal bike
1/2 mile-1 mile tread
Strength Warm Up
Hanging scap retractions + 12s Long banded int/ext rotations (elbow up at shoulder height)
-----------
Pull Ups | 1 Isometric + 1 Eccentric + 6-12 Concentric Reps
SA Snatch from Ground
20 Banded Arch Table Top Alt Knee to Tricep
If more than 8 in a class... split the class into two groups, one half will start on endurance, the other half will start on strength and then flip at 30 min
For endurance: Each machine has a goal distance. They will be on every machine. They can either choose to for their goal distance for time, or they can go for the 6:00 and see how far of a distance they get - also applies to anyone wanting to have an easier day to just flush fatigue. 30 sec transition time will go fast.
Encourage them to write down their times/paces.
Timer: Round: 6:00 work: 0:30 rest
6:00 each machine (30 sec transition)
Goal distance for each machine:
1000 m row
1000 m ski
50 kcal bike
1/2 mile-1 mile tread
Strength Warm Up
Hanging scap retractions + 12s Long banded int/ext rotations (elbow up at shoulder height)
-----------
Pull Ups | 1 Isometric + 1 Eccentric + 6-12 Concentric Reps
SA Snatch from Ground
20 Banded Arch Table Top Alt Knee to Tricep