Movements | PDF Assemble coaches Manual
mon | HYBRID
Welcome to warm up to 50 Kcals in warm up of bike & row combined
Reverse Table Top Static Hold: Fingers face the toes, hips stay lifted so glutes are engaged
Coaching: Try to keep an eye on the row form
Bike: Encourage them to go hard on first three rounds... fourth round (20 kcal for everyone) is up to them, suggestion would be to start with a strong pace (nothing that's going to gas them, but still pushing) the first 10 kcals/30 seconds and then at 30 seconds/or when they hit 10 kcals left to really push for the last 10 kcals
Reverse Table Top Static Hold: Fingers face the toes, hips stay lifted so glutes are engaged
Coaching: Try to keep an eye on the row form
Bike: Encourage them to go hard on first three rounds... fourth round (20 kcal for everyone) is up to them, suggestion would be to start with a strong pace (nothing that's going to gas them, but still pushing) the first 10 kcals/30 seconds and then at 30 seconds/or when they hit 10 kcals left to really push for the last 10 kcals
TUE | Functional Strength
Coaching notes:
Helping explain
- the purpose of CARS
- that time under tension creates improvement (especially hypertrophy and strength improvement)... this applies to the eccentric and isometric work
Warm up:
When people start showing up, have everyone get started on other movements - once everyone arrives, walk through CARS together
Have them continue progressing through the warm up and as they are, start to talk loud through what the workout is
Hip Cars from Table Top (I love the foam roller suggestion):
https://www.youtube.com/watch?v=SNyXBq30VuQ
Knee Cars
Watch entire 2:00 video for more context, but movement for tomorrow will start at 1:41
https://www.youtube.com/watch?v=YDAVM6dJkCE
Hollow body hold to L-sit plate lift = this is essentially going from a hollow body hold (with two plates on each side of the body) , rocking up into an L-sit position and pushing hands on the plates/body moves through tricep dip *This as many controlled reps as they can within the 60 seconds
- feet can stay on the ground
- more intense: feet lift
- low plate - lowest intensity
- stacking plates - highest intensity
*a lot of people thought it was ONE hollow body hold and ONE L-Sit, but it is actually multiple controlled reps in the minute
D&B = down and back, and they can choose to go down and back once or twice per round - just encourage them to stay in a lane and be very mindful of where they are and where their bag is
Tell everyone to start in a different spot that isn’t taken so there isn’t a huge bottle neck
Helping explain
- the purpose of CARS
- that time under tension creates improvement (especially hypertrophy and strength improvement)... this applies to the eccentric and isometric work
Warm up:
When people start showing up, have everyone get started on other movements - once everyone arrives, walk through CARS together
Have them continue progressing through the warm up and as they are, start to talk loud through what the workout is
Hip Cars from Table Top (I love the foam roller suggestion):
https://www.youtube.com/watch?v=SNyXBq30VuQ
Knee Cars
Watch entire 2:00 video for more context, but movement for tomorrow will start at 1:41
https://www.youtube.com/watch?v=YDAVM6dJkCE
Hollow body hold to L-sit plate lift = this is essentially going from a hollow body hold (with two plates on each side of the body) , rocking up into an L-sit position and pushing hands on the plates/body moves through tricep dip *This as many controlled reps as they can within the 60 seconds
- feet can stay on the ground
- more intense: feet lift
- low plate - lowest intensity
- stacking plates - highest intensity
*a lot of people thought it was ONE hollow body hold and ONE L-Sit, but it is actually multiple controlled reps in the minute
D&B = down and back, and they can choose to go down and back once or twice per round - just encourage them to stay in a lane and be very mindful of where they are and where their bag is
Tell everyone to start in a different spot that isn’t taken so there isn’t a huge bottle neck
WED | max
Teams are meant for at least 4/5/6 people
Warm up (20ish min)
Start warm up with everyone on sprint mechanics altogether and then have everyone warm up on machines after for about 6-8 min
If three people on a team, add in 30 sec of allocated rest after the 3rd person goes every time.
For any team that hits the cap, we are capturing total distance completed.
Have each team capture their total distance at the end; I would suggest staggering starts on machines so they aren't rushed to clear the screen.
Warm up (20ish min)
Start warm up with everyone on sprint mechanics altogether and then have everyone warm up on machines after for about 6-8 min
If three people on a team, add in 30 sec of allocated rest after the 3rd person goes every time.
For any team that hits the cap, we are capturing total distance completed.
Have each team capture their total distance at the end; I would suggest staggering starts on machines so they aren't rushed to clear the screen.
THU | functional strength
As soon as athletes start arriving to class:
Couch stretch
Elevated pigeon on box
Wooden dowel/PVC pass throughs
Long banded external shoulder rotations (Snatch prep)
Foam Roll
SNATCH TECHNIQUE
Guide everyone through PVC/dowel snatch technique progression to start class
Snatch technique progression (go through about 5 reps on each phase)
1. Finding grip width (straight arms on the bar so that the bar lines up anywhere between the hip and belly button)
2. Start in conventional deadlift position with wide snatch grip
3. Come up through deadlift + shrug
4. Come up through deadlift + shrug + high pull
5. Start in high pull position + rotate arms overhead and fully extend arms into snatch position as you drop the body under the PVC + then stand up all the way with bar overhead
6. Combine 4 + 5 for full movement
7. Have them complete the same exact movement with just one arm holding onto the dowel (this is the single arm movement)
8. Once you have them go through about 5 reps on each arm THEN show them the movement with a kettlebell (while they can always choose to do this with a dumbbell, let's at least show them what it looks like with a kettlebell)
- Cues: Zip up the jacket close to the body as you bring the weight up
- Get the elbow up
- Fully extend the arm overhead (no bend in the elbow)
With the kettlebell allow yourself to lighten the grip when you extend that arm overhead, BUT make sure to press up toward the ceiling so it doesn't crash into the hand - if they choose to do this with a kettlebell during class (make sure they turn their watch face around OR take their watch off)
WARM UP
10 Hanging Scap Retractions
10 Banded Forearm OH Pull Downs
10 Banded Forearm Bent Over I Raises
20 Banded Thigh Squats
----
WORKOUT
4-8 Overhead Snatch Technique | PVC or Barbell or SA KB/DB
6-20 Chin Ups
12-20 Medball Slams
12-20 Alt Curls | Bookends (first rep, last rep) with 5-10 sec ISO hold, all reps in between: eccentric
12-20 Banded Thigh Bridges with Back on WallBall + Banded Forearm OH Raises (Plate or Dumbbell) | When hips lower, arms raise overhead - when hips rise into bridge, arms lower in front of body toward the hips
Optional: 4-12 Box Jumps
Couch stretch
Elevated pigeon on box
Wooden dowel/PVC pass throughs
Long banded external shoulder rotations (Snatch prep)
Foam Roll
SNATCH TECHNIQUE
Guide everyone through PVC/dowel snatch technique progression to start class
Snatch technique progression (go through about 5 reps on each phase)
1. Finding grip width (straight arms on the bar so that the bar lines up anywhere between the hip and belly button)
2. Start in conventional deadlift position with wide snatch grip
3. Come up through deadlift + shrug
4. Come up through deadlift + shrug + high pull
5. Start in high pull position + rotate arms overhead and fully extend arms into snatch position as you drop the body under the PVC + then stand up all the way with bar overhead
6. Combine 4 + 5 for full movement
7. Have them complete the same exact movement with just one arm holding onto the dowel (this is the single arm movement)
8. Once you have them go through about 5 reps on each arm THEN show them the movement with a kettlebell (while they can always choose to do this with a dumbbell, let's at least show them what it looks like with a kettlebell)
- Cues: Zip up the jacket close to the body as you bring the weight up
- Get the elbow up
- Fully extend the arm overhead (no bend in the elbow)
With the kettlebell allow yourself to lighten the grip when you extend that arm overhead, BUT make sure to press up toward the ceiling so it doesn't crash into the hand - if they choose to do this with a kettlebell during class (make sure they turn their watch face around OR take their watch off)
WARM UP
10 Hanging Scap Retractions
10 Banded Forearm OH Pull Downs
10 Banded Forearm Bent Over I Raises
20 Banded Thigh Squats
----
WORKOUT
4-8 Overhead Snatch Technique | PVC or Barbell or SA KB/DB
6-20 Chin Ups
12-20 Medball Slams
12-20 Alt Curls | Bookends (first rep, last rep) with 5-10 sec ISO hold, all reps in between: eccentric
12-20 Banded Thigh Bridges with Back on WallBall + Banded Forearm OH Raises (Plate or Dumbbell) | When hips lower, arms raise overhead - when hips rise into bridge, arms lower in front of body toward the hips
Optional: 4-12 Box Jumps
