Hi Guys


Thank you for helping cover the Strength Class

Just run a solid RAMP (Raise HR, Activate, Mobilise and Prepare/ Potentiate) warm up appropriate for doing the exercises on the board - no more than 12 minutes

That leaves you 5 to 8 mins to explain

The session is established and…
some clients will know what they want to do and they do not need any chat talk or direction, tell them to get on with the board session plan as they see fit

For yourselves, it is floor and exercise management and Coach support
Remain aware of how people are moving and being aware of others - it can be tight around the entrance door
and the depth for the 2 trap bars to be behind one another can be contentious and beyond personal so moving the stacks back off from impeeding space

also, the mini blocks may be needed for taller people, be prepared to mee the demand. ;)

The session is in its simplest form for efficient use and access in any weather

and can serve up to 24 max people

SImply though, the session is

6 exercises broken into 3 pairs, each pair 3 sets.

they are set up in 3 lots of supersets

A (Front loaded KB’s Squat with wedges / bent over row - using other metal kb’s - so from 8’s to 20s+ outide under the canopy) x 3

B (chest press /deadlift) x3

C (Dual shoulder press with 2 KB neoprene ones, straight up or Arnold stylee outside under the canopy / Pull up Hold up and slow lower) x3

The full body let downs and pull up can be done on the rig outside of course or the rig inside
use the small wolverson glute boxes for the lower bars outside if they are wanted for getting up height assist.

Some may want to use a band… thats okay, let them- keep it simple though

do each pair 3 times (2 times if any individual is pressed for time) with control

Target reps 6 plus or minus 2 leaving one rep at least in the tank - no need to reach ‘failure’
(within 2 reps of it is fine)

If anyone has competition of sport/run etc at the weekend 5 reps is good enough

If new to the session or it has been a while, Start at A

otherwise go to what you want

Work at ‘their’ own pace - session finishes at 5mins to the hour
allowing 5 mins to assist a tidy up together - especially Nikki as you do not wish to be moving stuff

If there are any beginners or unsure about the deadlift,
load up a 10kg bar (it is light and short) with 5’s or 10s + clips, to learn

TIDY NOTES

Lunch time is just bring all the ketle bells back inside -

roll the traps bars toward the bells at the mirror and

Move the bumper plates back under the window

bring all the KB’s from outside and stack them on the big mat area (red outline) close to the door so easy to prepare again for the evening

Just close windows, lock doors and gate and leave the light on inside

Evening tidy

Strip down the bars

all KB’s back to proper place for a tidy Friday start

Full close at the end of the day

Thank you so very much - the session is a workout in itself.

That should be all

Plan beneath and photos for good spacious bench layout and boxes etc for rig pull

The 25kg Bumper Stack can stay close next the the 20kb barbells
rolls the 5’s to the end near the blue benches, then the 10s/5s, 15, 20’s

The layout image can be copied to your phone
if you can expanded and read my text better perhaps

Thank you so very much
you made it here

If there is issues - I am actually available at 12 and 6 on the phone

very good ;)
x