unit 11 Flashcards
floor block help member
build strength and improve their mobility
floor block provide
improved balance
increase bone mass
enhanced posture
reduce risk of injury
Which option most accurately describes Member Talk?
Concise and easily understandable phrasing/directions
Foundational movement patterns are the
building blocks of movement that start at birth and progress through life. These patterns are basic movements like crawling, walking, running, and lifting that progress into more dynamic, multiplanar movements and exercises.
Think of the foundational movement patterns like your BASE on the weight floor. They are a strong foundation that you can build on. For example, a bodyweight squat is like a BASE effort. Once a member can do a bodyweight squat, they can PUSH themselves further by adding a dumbbell.
floor blocks give members
establishing a solid foundation for members
enhancing understanding of movement patterns
fostering an intuitive grasp on body movement
boosting self confidence and sense of achievement
building muscle memory
plank
In a plank, your whole body is aligned, and core is engaged. It’s seen in almost every exercise – not just exercises in which you do a prone “plank” position. In fact, when you’re at Base on the treadmill, performing an All Out in a Rowing Block, or doing any exercise on the weight floor in which you’re maintaining proper body positioning with Ellen’s 3 Anchors in alignment, you’re doing a plank!
Exercise Example: Trainer Talk
Fitness Exercise Library Name: BW – Low Plank
Body Position: Horizontal Lying - Prone
Muscle Groups: Rectus abdominis, Transverse abdominis, Internal and External obliques
Coaching Cues: Member Talk
Name: Low Plank
Start: Forearms on floor with elbows directly under shoulders, feet hip-width apart, and hands in line with elbows.
Move: Maintain this position as your hips stay level and you push your heels towards the back wall.
Finish: Feel the tension from head to toe as your whole body is braced.
Return: You’re already where you need to be, just maintain!
More Life Example
“The next time you’re out on a run, pay attention to how your shoulders are aligning with your hips and focus on keeping your core tight. This will ensure you’re in proper alignment and performing a plank!”
hinge
A hinge is a flexion/extension movement at the hip joint, where the hips move forward and back while the spine remains in a neutral position. When done correctly, hinges can help to strengthen the muscles of the back, hips, and legs.
Exercise Example: Trainer Talk
Fitness Exercise Library Name: DB - Deadlift
Body Position: Standing – Feet Parallel
Muscle Groups: Hamstrings, Gluteal group (gluteus maximum, gluteus medius, gluteus minimus), Quadriceps, Erector Spinae, Multifidus, Quadratus lumborum
Coaching Cues: Member Talk
Name: Deadlift
Start: Feet under hips, dumbbells in front of legs, shoulder blades pinched.
Move: Keeping your back straight and chin tucked, push your hips back and tip forward at hips.
Finish: Dumbbells stop just below knees, eye gaze is about 6 feet in front of your toes.
Return: Engage your glutes as you return to standing.
Lunge
Lunges are a single-leg movement that involves a separation of the legs in either the sagittal, frontal, or transverse plane. They require a great deal of balance, stability, and strength of the legs.
Exercise Example: Trainer Talk
Fitness Exercise Library Name: DB – Alt Reverse Lunge
Body Position: Standing – Split Stance
Muscle Groups: Quadriceps, Hamstrings, Gluteal group (gluteus maximum, gluteus medius, gluteus minimus), Gastrocnemius, Soleus
Coaching Cues: Member Talk
Name: Alternating Reverse Lunge
Start: Feet under hips, dumbbells in hands by side, chest tall.
Move: Step backwards with one foot and bend your knees with your chest lifted and your body tall.
Finish: Finish with both knees at 90-degrees and chest lifted.
Return: Extend both knees and push into the front foot to return to the start position.
push
A push involves moving external weight away from your body or moving your body away from an object. Pushing can be horizontal or vertical.
Exercise Example: Trainer Talk
Fitness Exercise Library Name: DB – Bench Chest Press
Body Position: Horizontal Lying - Supine
Muscle Groups: Pectoralis major, Pectoralis minor, Deltoid group (anterior, medial, posterior), Triceps
Coaching Cues: Member Talk
Name: Dumbbell Chest Press
Start: Lying on bench, dumbbells in hand with knuckles to the sky, arms extended.
Move: Bend elbows, keep core braced as dumbbells descend toward your chest.
Finish: Elbows stop at bench level with dumbbells hovering above shoulders.
Return: Push the weight up, until arms are extended.
pull
A pull is a movement that involves contracting muscles in order to move an object towards your body or move your body towards an object. Pulling can be done in a horizontal or vertical direction.
Exercise Example: Trainer Talk
Fitness Exercise Library Name: DB – Alt Low Row
Body Position: Standing – Parallel, Hinged
Muscle Groups: Latissimus dorsi, Biceps, Deltoids, Erector spinae
Coaching Cues: Member Talk
Name: Low Row
Start: Feet hip distance apart, hinge at your hips with hips pushing back, dumbbells below shoulders.
Move: Bend your elbow on your right arm to pull the dumbbell to your hip, with elbow by side and shoulders squared to the ground.
Finish: Right elbow bent at ~90-degrees, left arm remains below shoulder.
Return: Extend right arm back to start position. Repeat on left side.
rotate
Transferring power from the lower half of your body, through the core, and out through the upper body. This requires head to toe stability and trains your body to move as one unit rather than separate halves.
Exercise Example: Trainer Talk
Fitness Exercise Library Name: Strap – S/A Squat Reach w/ Rotation
Body Position: Standing – Parallel
Muscle Groups: Rectus Abdominis, Transverse Abdominis, Internal & External Obliques, Erector Spinae, Latissimus Dorsi, Quadriceps, Hamstrings, Glute Complex
Coaching Cues: Member Talk
Name: Strap Squat Reach with Rotation
Start: Facing the anchor of the TRX, stand with feet hip distance apart. Hold one handle with your right hand with elbow bent to 90-degrees. Lean back with shoulders square and left arm parallel with the strap.
Move: At the same time, bend your knees to squat while you rotate and your left arm reaches behind you. Your eyes and head will follow your left arm while your right arm fully extends.
Finish: End in a squat position with both arms fully extended and your eyes looking towards your left hand.
Return: With control, pull through a low row with your right arm while pressing into the floor, standing and rotating back to the start position.
Modifiers
Modifiers can be used in any type of Floor Block design. Each has an intention for you to use when coaching members to draw their attention and optimize the way they perform that movement for the Floor workout. Similarly to the Training Concepts, you should be able to translate each of the Modifiers from the technical “Trainer Talk” definition into a simple coaching cue for members.
Training Concepts
Training Concepts are the guiding principles for each Floor Block. They help to determine the structure of the block, the exercises that are included, and the way in which members will complete the exercises. You need to be able to translate the “Trainer Talk” description into simple descriptions that members understand and gets them excited for the block of work.
2G
in a 2G class a floor block can include time on the rower
3G
one group will spend the entire block on the weight floor
When preparing for class and reviewing the Template, you should thoroughly review the ______ _______ to understand how each exercise should be properly executed.
exercise library
lift 45
entire class on floor
Which of the following benefits can you find on the Daily Beat to assist you in effectively coach Floor Blocks?
Select all that apply.
Options to provide to Members
Correctly checked
Suggested Full Demo Exercises
Incorrectly unchecked
Member Language coaching cues
Incorrectly unchecked
Coach notes that contain valuable insights on addressing common mistakes and highlighting areas of caution
Using the VVA as an Assistant Floor Coach
Refer back to as a reminder of the next exercise in the block
Remind them of the sets and reps for the block
Demo the exercise when they can’t remember how to perform it
options
Options are variations of an exercise that may decrease the intensity or complexity of the movement. We believe that anyone, at any time, can (AND SHOULD) choose the option that feels right to them. Therefore, instead of focusing on it being “easier” we allow members to select the option that feels right to them on that day. Options are provided on the Daily Beat for each exercise within a Floor Block as shown with a [ ] after the bolded exercise name.
challenges
Challenges are a way to increase the intensity or complexity of the exercise or movement. These are traditionally thought of as progressions and could include increasing the weight, adding more core control, or deepening the range of motion of a movement. They are only offered to a member if they can do the base exercise with proper form and technique and are not reaching fatigue with the current exercise prescription.
3 parts of setting up the floor
beginning =ORDER
middle = check in with members
end = motivate and encourage
overview
Be sure to swipe to the first VVA slide before you begin the overview. The first step to setting up the Floor Block is to highlight the purpose of the upcoming block. It’s your opportunity to review with the members how to read the VVA and execute the block.
During the Overview, you must provide the following information:
Number of the Floor Block in workout (i.e. “This is our first of three blocks today”)
Duration of block
Training concept(s) and/or Modifier(s)
Goal
On certain Templates, you’ll notice a specific Overview Slide that will need to be shown prior to the first VVA slide. These special slides are created to help enhance the members’ understanding of the purpose of that particular block or blocks and to help them be successful in completing their Floor work.
On days when there is an Overview Slide included, start by reviewing the specific information found on the Overview Slide with the members. Then swipe to the VVA slide and perform your regular Overview.
Rep and recommendation
During this step, you will provide information about the rep scheme and weight recommendations for all exercises shown on the VVA.
Be sure to complete the following:
Press play on the remote
Review the pattern and/or individual reps for each exercise
Provide a relative weight recommendation (e.g., light medium, heavy) but avoid giving specific load recommendations (e.g., 15 pounds)
