THE DETAIL

55 minute classes, combining elements of mobility/flexibility, coordination, resistance training, and aerobic conditioning.

Participants work at their own level and determine their own intensity. All exercises have 2-3 progressions or regressions to suit each participant.

Sessions combine individual and small group components.


SAMPLE SESSION PLAN


EXERCISES FORMAT
0-5min

Warm-Up

marching

3 knees across body

Star Jumps

Boxers Shuffle

BW squat

30 seconds each exercise

x 2 rounds

5-10min

Mobility Work

90/90 hip mobility

Controlled Joint Articulation/Theraband

Individual Work
10-22min

Circuit 1 – Strength

Banded Horizontal Row

Dumbbell Squat

Single Leg RDL (Bodyweight)

Group Work

40 seconds on

20 Seconds off

60 sec rest x 3 rounds

22-34min

Circuit 2 – Core

Pelvic Floor Exercises

McGill Crunch

Side Plank

Glute Bridge

Individual Work

Start with 10 second holds 30 second rest

Work up from there

34-46min

Circuit 3 – Strength

Horizontal Push

Reverse Lunge

Banded Pull apart and pull down

Group Work

40 seconds on

20 Seconds off

60 sec rest x 3 rounds

46-55min

Cool Down & Stretch

Work from lower body to upper body Individual Work

45 seconds each stretch