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 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 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, 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 )

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

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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 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.

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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 Only kick as high as you are Leg taps side, 12 Reps, 1 time or ● 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 , hook and height of it. , 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 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

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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 ( elbows bottoms of feet together, keeping knees apart ,…on 3. it back before cue) heels pulled in close to 1,2,3 coming all the pelvis. (given quick and lead group right way up. If Hands crossed on in) kicking the leg chest. does not help give them crunches but keep the knees apart and the bottom of the feet together.

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Reverse crunch- Knees Knees stay bent If feeling back Extend legs bent lying on back, hands pain - stop. perpendicular to For IT Band shoulders. Point toes to Allow knees to stretch extend leg nose; touch heals to the rest to one side, and take toe to floor and raise up. head looks in the floor the opposite direction. Chair work/Mature Adult Cue Regressions/ Time/ Progressions/ Additional note Repetitions Advanced March step in chair 1 to 3 mins

Shoulder roll - Forward 15 to 20 reps and back

Open chest Spread arms, elbows bent 10 to 12 reps

Forward bend fold- Keep your head up if diabetic or Hold 12 seconds Fingers on legs like spiders feeling dizzy. walk down the thighs to knees, then to ankles. Talk and be aware.

Core hold- Sit near edge of Rock up with 30 seconds Let go of hands on chair, hold sides, lean feet and go the second try back, raise one knee at a right back down Attempt again if time, keep your knee in the group wants. the air for a few seconds. Let them know they will do more second time naturally Leg press- Raise one leg, 25 reps or less push down heel like pushing on gas

Shoulder raise- Pour the Keep elbows raised. Only as high as 30 to 60 seconds 100% natural juice or is comfortable. infused water pitchers. Dips - Sit on edge of chair, Bend at the elbow as Allow those that hands under hips on chair, comfortable. Not raising hip up can’t dip off the push out and hold body and down, keep heels on the edge of the up. floor chair to push Bend at the elbow as into the chair in comfortable. Not raising an effort to get hip up and down, keep their hips to rise heels on the floor up. 7

Lunges- Stand at side of Hand is on the chair to support, *optional 12 reps 1 time or 2 the chair. Leg near the bend knee close to the chair, and depending on Each side chair is forward, outside keep chest up. level of group leg goes back & up on the toe. Bend as low as comfortable

Chair Dance Routine- move for chorus, verse and bridge. Flexibility Cue Regressions/ Time/ Progressions/ Additional Note Repetitions Advanced Yoga segment Warrior 1 - Leg forward, back leg You can add extended, heel down. Both hands twisting Warrior poses as other lifted overhead. movements while yoga postures are good for holding posture. cool down or as a routine Warrior 2 - T formation of arms, Humble Warrior- of themselves. shoulders relaxed, gaze at the Begin in Warrior I. finger tips Gently step your By adding time on tension front foot one to you can get a great burn in Exalted Warrior - Turn hips, tips two steps over to the muscles being worked. of fingers meeting, elbow high the right with shoulders relaxed, open up as your toes slightly ● Hold can be front knee bends. Push hand and turning right to pulsed as with toe upper body back keep front knee keep the groin lifts, rocking back bent. Back hand rests on back leg. open and protect your knee. and forth or Interlace your waving. fingers behind your back. Inhale to expand your chest and lungs. Exhale and continue to keep your heart open and gently bow forward.

Mat stretches Be easy. If it Hold for at least Lay on tummy, right hand grabs hurts stop. 30 seconds Quad Stretch- right foot, then left Breathe into the

movement.

Quad Stretch- Sit on heels, toes point back. Hold for at least 30 Slight rock. seconds

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Runner's stretch One leg back other leg extended. Hold for at least 30 Rest on opposite hand, then seconds elbow. IT band stretch- Allow knees to rest to one side, Hold for at least 30 head looks in the opposite seconds direction. Half lotus position – Seated with your legs in crisscross applesauce. Twist either side, turn head, breathe in, exhale to opposite side Wosa- Open legs, hands crossed in the 3rd time say: air, squat down, wave arms out “hug yourself, and then in (gather, release). love yourself, you’ve just done Stand. Repeat 3 times. something wonderful for your body!” Kids Routine Cue Regressions/ Time/ Progressions/ It helps to be very cheerful Additional Cues Repetitions Advanced and do the exercises with the children. Jog around room or in Have them sing while running or 3 to 5 times place do a chant. around

Washing Machines Hop up with both feet twisting Counting, 1, 2, Do 25 or more. the upper body to the side, left Clap clap clap, then quickly right, clap hands 3 3,4, clap clap times. clap, 5, 6, clap clap clap etc. Side straddle leg stretch Open legs wide, place hands on Have them count the floor. out at least 12 seconds. Forward bend/leg cross Cross one leg in front of the other Hold 12 seconds on and bend forward. Tell them to each side. Again say AHHHH! as they go down. you can have them count, or count after you. Games Offer continual cues to maintain ● Red light green order and ensure safety light ● Duck Duck Goose ● Races - Races can be 2 lines as a team, first 2 run up &come back to tag the next 9

person in line, then go to the back of the line.

Children’s Yoga Routine Cue Regressions/ Time/ Progressions/ Additional Cues Repetitions Advanced Tree Pose- Put one foot on Don’t fall down! Have them count the inside of the knee out at least 10 while standing, raise both seconds on each hands in the air and clasp side. fingers. Both sides.

Stork Pose- Hold one leg Have them count out in front of you as if it is Use encouraging words to keep out at least 10 a table. Point toes down kids encouraged and trying when seconds on each and try to maintain your they fall. side. balance

Karate Kid Pose- Hold one Don’t fall down! leg straight out in front of you like the KarateKid and raise your hands. Child’s pose- Extend arms, spread fingers and Have them make baby noises shoulders, lower hip to “goo goo, ga ga” heels through the knees.

Cat lift- Push palms into Have them meow like a cat. the floor pull tummy in, round out the spine.

Cow- Lower the spine, lift the head, raise the tail Have them Moo like a cow or “Ah bone. OOO” like a wolf.

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Wosa- Open legs, hands “hug yourself, love yourself, crossed in the air, squat you’ve just done something down, wave arms out and wonderful for your body!” then in (gather, release). Stand. Repeat 3 times.

General principles/suggestions for children’s group exercises:

▪ Structure is the same as any group fitness class: warm up, main body of the routine, cool down, and stretch. ▪ You can incorporate much of the regular Warriors routine with children, including chair exercises. ▪ The main objective is to make it fun for them! You don’t want to scare them away from exercise – they are young and impressionable. Use your discretion about how much to ask of them and how long to do each exercise. ▪ Have fun! Ask them about the dances they know and let them show you!

Learn how to mix and match parts of your training packet to create a class. You can use walking around the room as a warmup, chair work, and cardio for the body of your class, then yoga or mat science for cool down. Be creative and adjust your choices to suit your class. After you have warmed up your class you can follow a simple pattern of movements for upper body then lower body. Generally it is suggested that larger muscle groups like legs be worked first but you can adjust this in accordance with the fitness level of your group.

Designing classes to suit various fitness levels is an art form. Consider the whole person when getting in touch with your group. This happens intuitively and naturally but you can maintain alertness for it as it happens while gaining experience as a trainer.

Using fun activities in your class like One Drop, Plastic Dream Line dance, Soul train line, for now should get you through teaching a few classes. You will get more modalities throughout and after training like HIIT, Agility Work, Tabata, Stability Ball, Cones, Battle ropes, Focus Mitts, resistance bands and weights. Welcome to Wellness! Some of these I will offer outside of training days like Focus Mitt work and Stability ball training. If you are in need of advanced routines for intermediate to advanced level classes please ask me or your Captain about the Ennead list of advanced training routines.

Here is a link to one of my exercise Dvds from back in the day, https://www.youtube.com/watch?v=YUkDOPjtu9o . Use parts as you see fit for your class.

Welcome to the Fitness Warriors. It won’t be easy but it will be worth it. For the Community and You!

Ricky Martin (804) 878-0121 [email protected]

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