• Abstract and Figures
• Public Full-text

This is a basic routine to use with your group. You can mix and match segments and exercises to create variety until you learn more modalities, which will be coming later. Be sure to master what is here first before introducing something on your own to your group. Whatever you add on, be sure you know how to teach it safely and with modifications. The mantra is “feel your group and under train rather than over train,” that is until you get a sense of their fitness level. Warm Up Cue- what to say Regressions/ Time/ Progressions/ Additional Note Repetitions Advanced Qi Gong swing/ Swing shoulder in towards We are Use this time to Transverse plane swing – midline of the body warming up the talk and greet your swinging arms towards core area. group using midline WINNER Sagittal plane dip- dip Dip from side to side running from side to side reaching your arms along your legs. Only arms towards floor go as low as comfortable Shoulder roll back & Protraction & forward – pulling your retraction shoulders up towards your ears and pushing them Elevation & away depression Head rotation- lift the chin Easy on neck; focus on something up rotate head slowly. so you don’t get dizzy. Complete both directions Knee lift with rotation– Easy does it. Only lift your knee as If balance is an Lift knee as high as high as possible issue uses a comfortable and rotate leg chair or use wall externally then return to for balance. center Tai Chi grounding to Feet shoulder width apart, pelvis hands across the waters. tucked under. Lift arms from loose wrist to chest level. Lifting the body then sinking back down into the knees pushing the palms down. Energy Ball Shift to Left hand over right hand Grounding ground shoulders relaxed elbows elevated. Shift hands to the right along with the body. Shift back and forth slowly to both sides, getting lower and spreading legs as able. Bring back to the ground. 1 Squat hands on knees ONLY BEND AS FAR AS shoulder isolations- Put COMFORTABLE weight into the hands, turn shoulder in, elbow is bent Jog in place You are now warming up the Regression: Feel the group – It is important to ● Knees up (high body. Use discretion on how hard March in place 30 to 60 seconds raise the body knees) you should push your group on each variation temperature to or longer for fit assure a warm up groups prior to stretching ● Pull heels back (butt kicks) Spinal wave- Starting with Roll it gently through the neck Push chest out legs more than shoulder and tuck the hips. then pull chest width apart. Place hands in. on knees. Leading with chin lowering body curl up through back with the head lifting last. Full straddle stretch to hip ONLY BEND AS FAR AS dip- Spread feet hinge COMFORTABLE over placing hands on the floor if able. Hold for 3 Spread feet wide, hinge at the breaths. Turn heels in and waist, place hands on the floor. drop your hips Turn the heels in then drop your hips. Leg cross forward fold- Easy, go as low as is comfortable Hands over head Left & right side- Standing ONLY BEND AS FAR AS tilt- Standing tall tall cross left leg over COMFORTABLE cross left leg over right, reach towards your right, lean to right feet. Complete on both with left arm sides. raised over head Palms on the floor or Hips straight back Or hands to knees, legs wide knees or shins. ● Allow time for adjustment from jogging 2 Turn to side rest elbow on Easy rock, cue thigh bent knee difference in ballistic and static stretch. Ballistic stretch is moving. Static is still, in place. Dance Moves- One Drop, Line dances are good steady state Two Street line dance, cardio. Use these and learn plastic dream more. Power Cue Regressions/ Time/ Progressions/ Additional Note Repetitions Advanced Timed Event - 10 10 10 Move as quickly as you can, this is Halfway hands 4 to 6 minutes is Best time ever is 10 JUMPING JACKS a timed activity. up and heel expected 2:43 seconds. 10 PUSH UPS touch down for 10 SIT UPS jacks, Knee push-ups Descending to 9 jacks, 9 or wall, knees push-ups, 9 sit ups, 8, 7, bent on sit ups, 6… can swing hands when difficult and kick a leg if needed. Crunches and chair crunches are acceptable Mountain climbers to Standing 25 to 50 double Push group if march step touch mountain count able. climbers to Do 2 or more march times if the group is fit. Alternate lunges Cue to land softly if jumping. 10 to 15 on each Jumping split front/back leg front /back and squats Cue to not allow the knee to go jump lunges before the toes Lunge w/Hands up- Raising the hands increases the intensity of the movement. 3 Plyometric Cue Regressions/ Time/ Progressions/ Additional Note Repetitions Advanced Burpees- Place hands on Don’t let your back sway down. One hand down 5 on each level When your group the floor, snap back to at a time, go to is able, give them plank, hop back up to downward dog, Have a group 10 to 25 to do and stand. one foot back at attempt to do allow them time a time, then one spinning, including to complete foot up at a both directions. them. time. Showing advanced: hands down, hands up, spinning Ice skaters - Swing arms Add to or use in like speed skater Say watch me, try to match my place of cutting/moving your leg cadence and tempo. burpees behind you. Basketball Jumps - Do not lock your knees. Land Jumping with both feet at softly the same time to touch the backboard Cardio Cue Regressions/ Time/ Progressions/ Additional Note Repetitions Advanced Kick Boxing Only kick as high as you are Leg taps side, 12 Reps, 1 time or Kickboxing ● Squat kick both comfortable. front and back. more on each side. routine to sides remember. Front ● Front, back- Low You control the intensity of your back and side workout. The more you put into kicks, straight kick to medium the kick the more you will get out punch, hook and height of it. jab, elbow up and down. Shuffle sideways with downward punch Punches Do not lock your elbow when 25 Create a sequence ● Cross jab throwing a punch. Keep the 25 that feels good - ● Upper cuts opposite arm up to protect your 25 add on as group ● Hooks face at all times. Advise them to 25 learns it. visualize their punches 25 to 100 ● Straight jabs connecting with their opponents ● Squat flat hand in the right places. push Aerobics movements Step touch, knee bend, hop with routine to remember. it, add hands, march in place, grape vine, side shuffle, heel drop w/ fist roll. 4 Mat Science Cue Regressions/ Time/ Progressions/ Additional Note Repetitions Advanced Child pose - Extend arms, Drop your head below your If there is pain spread fingers and shoulders and extend your arm in the knees, shoulders, lower hip to out. fold the mat to heels through the knees. protect the knees or avoid the movement all together. Cat lift - Push palms into Chin to chest. the floor pull tummy in, Tuck pelvis in. round out the spine Cow - Lower the spine, lift *Terrica twist- In the head, raise the tail a neutral spine bone add a twist of the waist Cobra - Lay the hips down, Slowly lower the upper body by fully extend the arms, lift bending the elbows. head and draw tummy in. Downward facing dog- Up Push through the shoulders. to toes, push hips back, Allow the head to hang and be lower heels. aligned. Spread the fingers and rotate the shoulders out. Lower or relax your heels to the floor. Quadruped/bird dog Hands and knees, legs shoulder Hold for 30 second You will see and both sides width apart, hands directly in count on each side experience front of knees, chest over wrists. or more if needed advanced flow Extend right arm straight ahead, thru this posture raise left leg straight back. in training. Use Must cue face down, neck them only if you aligned. are able to give instructions and correct form 5 Planks Lower the hips into a straight line Stay on knees Ask them to lower Recruits write in with your back. with pelvis as hips in line with advanced plank Elbow or half plank close to the their head. This here: Elbows are aligned with floor as you are makes the shoulders. able. movement more If possible, lift difficult. They may one knee up off return to elevated of the floor for hips but their as long as you shoulders will not are able. be alighted to the elbows. Warn that Or have them this is dangerous do a full plank for shoulders but on a chair. they can hold the Arms extended position w/ hips up holding like in a for a brief period (5 push up sec). position. Side elbow plank Elbow is directly aligned with the Allow them to Pulses optional shoulder. Extend feet straight bend their out. knees, but the Advanced: hip still raises extended legs, from the floor. open legs, or hand behind head touch elbow to the hand. Find your center of Lift one knee, then the other. Option hold gravity- Sit on the floor hands under knees bent hands on the thighs, or hands floor. Lift one knee, then raised the other. Abdominals Cue Regressions/ Time/ Progressions/ Additional note Repetitions Advanced Butterfly sit ups- Lay on Swing arms to come up to seated Kick a leg if Fingers to temple back, spread knees, position without lifting the legs needed but pull (throw elbows bottoms of feet together, keeping knees apart ,…on 3.

Load more

  11

Copy Link