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Program elements:
Nice warm up - small group but could have at least one coach moving around the room instead of all coaches participating in the warm up. For the bench press progression - may want to have one of your coaches spotting. The loading for the db presses and rows seemed a little light for the group
Pacing/Flow:
For the trisets - they kind of turned into more of a mini circuit - still coach/encourage clients to focus on quality of reps and using challenging loads and rest between sets as they fatigue. The use of 3 different trisets was also too much for the 30 minute class. I would have stuck with two different tri sets or maybe one large quad set. You were at about 27 minutes after completing two which would have been perfect to transition into a cool down. Total time - 40 minutes - significant - when your personal training/group training to stay on schedule.
Overall as a group - energy levels were a little low - morning classes can be tough, try and be a little more energetic and motivating to get people excited.
Nice playlist.
Program elements:
Nice warm up - small group but could have at least one coach moving around the room instead of all coaches participating in the warm up. For the bench press progression - may want to have one of your coaches spotting. The loading for the db presses and rows seemed a little light for the group
Pacing/Flow:
For the trisets - they kind of turned into more of a mini circuit - still coach/encourage clients to focus on quality of reps and using challenging loads and rest between sets as they fatigue. The use of 3 different trisets was also too much for the 30 minute class. I would have stuck with two different tri sets or maybe one large quad set. You were at about 27 minutes after completing two which would have been perfect to transition into a cool down. Total time - 40 minutes - significant - when your personal training/group training to stay on schedule.
Overall as a group - energy levels were a little low - morning classes can be tough, try and be a little more energetic and motivating to get people excited.
Nice playlist.
Program elements:
Nice warm up - small group but could have at least one coach moving around the room instead of all coaches participating in the warm up. For the bench press progression - may want to have one of your coaches spotting. The loading for the db presses and rows seemed a little light for the group
Pacing/Flow:
For the trisets - they kind of turned into more of a mini circuit - still coach/encourage clients to focus on quality of reps and using challenging loads and rest between sets as they fatigue. The use of 3 different trisets was also too much for the 30 minute class. I would have stuck with two different tri sets or maybe one large quad set. You were at about 27 minutes after completing two which would have been perfect to transition into a cool down. Total time - 40 minutes - significant - when your personal training/group training to stay on schedule.
Overall as a group - energy levels were a little low - morning classes can be tough, try and be a little more energetic and motivating to get people excited.
Nice playlist.
Program elements:
-Warm up - smaller group to coaches but could have someone circulate during warm up instead of everyone participating in the warm up.
-The flat prone row - you would need a higher bench (or elevate on some plates) - set up was awkward, a lot of people were arching back to try and gain greater ROM. For the incline option - a lot of people were also doing that awkwardly - need to correct form and help clients with set up for this specific exercise.
-I would space out your row exercises - instead of having them back to back especially in a circuit- since the first one is more isolated - the trunk is supported and then you move onto the TRX row - challenge for stability when the muscles are already fatigued in the back.
-Other wise nice mix of exercises for general pop adults.
Pacing/flow:
-Do your walk through before the warm up unless your instructions are brief (spent about 3 minutes explaining workout) - don't want people to cool down after their warm up.
-Nice adjustment to the time intervals towards the end.
Program elements:
-Warm up - smaller group to coaches but could have someone circulate during warm up instead of everyone participating in the warm up.
-The flat prone row - you would need a higher bench (or elevate on some plates) - set up was awkward, a lot of people were arching back to try and gain greater ROM. For the incline option - a lot of people were also doing that awkwardly - need to correct form and help clients with set up for this specific exercise.
-I would space out your row exercises - instead of having them back to back especially in a circuit- since the first one is more isolated - the trunk is supported and then you move onto the TRX row - challenge for stability when the muscles are already fatigued in the back.
-Other wise nice mix of exercises for general pop adults.
Pacing/flow:
-Do your walk through before the warm up unless your instructions are brief (spent about 3 minutes explaining workout) - don't want people to cool down after their warm up.
-Nice adjustment to the time intervals towards the end.
Program elements:
-Warm up - smaller group to coaches but could have someone circulate during warm up instead of everyone participating in the warm up.
-The flat prone row - you would need a higher bench (or elevate on some plates) - set up was awkward, a lot of people were arching back to try and gain greater ROM. For the incline option - a lot of people were also doing that awkwardly - need to correct form and help clients with set up for this specific exercise.
-I would space out your row exercises - instead of having them back to back especially in a circuit- since the first one is more isolated - the trunk is supported and then you move onto the TRX row - challenge for stability when the muscles are already fatigued in the back.
-Other wise nice mix of exercises for general pop adults.
Pacing/flow:
-Do your walk through before the warm up unless your instructions are brief (spent about 3 minutes explaining workout) - don't want people to cool down after their warm up.
-Nice adjustment to the time intervals towards the end.
Program elements:
-Warm up - could have one coach circulate during the warm up instead of having everyone at the front.
-The one set of TRX straps were too long (touching floor)
-KB swings - okay as people were not doing many reps - but many in this group struggled with proper technique - you mentioned a regression - encourage people to use that option when you see poor technique.
Pacing/Flow:
-Warm up a little lengthy for a 30 minute class. Over 7 minutes- almost 1/3 of your workout time. Also best to explain workout before the warm up unless your instructions will be brief - don't want people to cool down.
-Otherwise the workout flowed nicely and timing was great.
Nice music selection!
Program elements:
-Warm up - could have one coach circulate during the warm up instead of having everyone at the front.
-The one set of TRX straps were too long (touching floor)
-KB swings - okay as people were not doing many reps - but many in this group struggled with proper technique - you mentioned a regression - encourage people to use that option when you see poor technique.
Pacing/Flow:
-Warm up a little lengthy for a 30 minute class. Over 7 minutes- almost 1/3 of your workout time. Also best to explain workout before the warm up unless your instructions will be brief - don't want people to cool down.
-Otherwise the workout flowed nicely and timing was great.
Nice music selection!
Program elements:
-Warm up - could have one coach circulate during the warm up instead of having everyone at the front.
-The one set of TRX straps were too long (touching floor)
-KB swings - okay as people were not doing many reps - but many in this group struggled with proper technique - you mentioned a regression - encourage people to use that option when you see poor technique.
Pacing/Flow:
-Warm up a little lengthy for a 30 minute class. Over 7 minutes- almost 1/3 of your workout time. Also best to explain workout before the warm up unless your instructions will be brief - don't want people to cool down.
-Otherwise the workout flowed nicely and timing was great.
Nice music selection!
Program Elements:
-Nice addition of the print outs for each station.
-Could regress to kb deadlift instead of dowel (right idea with the regression though).
-Farmers walk location was a bit awkward walking on the diagonal - floor also has a dip in it.
-The TRX straps that were set up were too low - straps touching the floor when fully extended.
Music:
-May want to have some music playing for the warm up.
-Too quiet for the workout.
- Some of the songs on the playlist were a little aggressive but it was quiet (have a playlist picked out before)
Pacing/Flow:
-Explain the workout instructions before the warmup unless instructions are very brief, don't want people to cool down.
-Otherwise each segment flowed well - as well as the overall workout.
Program Elements:
-Nice addition of the print outs for each station.
-Could regress to kb deadlift instead of dowel (right idea with the regression though).
-Farmers walk location was a bit awkward walking on the diagonal - floor also has a dip in it.
-The TRX straps that were set up were too low - straps touching the floor when fully extended.
Music:
-May want to have some music playing for the warm up.
-Too quiet for the workout.
- Some of the songs on the playlist were a little aggressive but it was quiet (have a playlist picked out before)
Pacing/Flow:
-Explain the workout instructions before the warmup unless instructions are very brief, don't want people to cool down.
-Otherwise each segment flowed well - as well as the overall workout.
- Make sure you are prepared for your class before it starts - that includes things like how your going to play your music.
-Warm-up included rolling. Stick with some dynamic stretches/movements after the rolling aspect of the warm-up.
-If you have a lot of explaining to do after the warm up its best to do that beforehand so people don't cool down (spent over 4 minutes explaining the workout.) Otherwise the workout flowed nicely.
-Work/rest ratios seemed pretty good for the exercises you selected and the group you were training.
- I liked the high fives at the end for everyone - would have liked to see that type of energy throughout the workout.
- Make sure you are prepared for your class before it starts - that includes things like how your going to play your music.
-Warm-up included rolling. Stick with some dynamic stretches/movements after the rolling aspect of the warm-up.
-If you have a lot of explaining to do after the warm up its best to do that beforehand so people don't cool down (spent over 4 minutes explaining the workout.) Otherwise the workout flowed nicely.
-Work/rest ratios seemed pretty good for the exercises you selected and the group you were training.
- I liked the high fives at the end for everyone - would have liked to see that type of energy throughout the workout.
- Make sure you are prepared for your class before it starts - that includes things like how your going to play your music.
-Warm-up included rolling. Stick with some dynamic stretches/movements after the rolling aspect of the warm-up.
-If you have a lot of explaining to do after the warm up its best to do that beforehand so people don't cool down (spent over 4 minutes explaining the workout.) Otherwise the workout flowed nicely.
-Work/rest ratios seemed pretty good for the exercises you selected and the group you were training.
- I liked the high fives at the end for everyone - would have liked to see that type of energy throughout the workout.
- Make sure you are prepared for your class before it starts - that includes things like how your going to play your music.
-Warm-up included rolling. Stick with some dynamic stretches/movements after the rolling aspect of the warm-up.
-If you have a lot of explaining to do after the warm up its best to do that beforehand so people don't cool down (spent over 4 minutes explaining the workout.) Otherwise the workout flowed nicely.
-Work/rest ratios seemed pretty good for the exercises you selected and the group you were training.
- I liked the high fives at the end for everyone - would have liked to see that type of energy throughout the workout.
-Warm up - nice dynamic movements, other coaches could walk around - check form and engage with participants.
- Explain your workout before the warm up unless explanation is quick - don't want people to cool down. (spent over 3-4 minutes explaining.)
- Nice music selection.
-Warm up - nice dynamic movements, other coaches could walk around - check form and engage with participants.
- Explain your workout before the warm up unless explanation is quick - don't want people to cool down. (spent over 3-4 minutes explaining.)
- Nice music selection.
-Warm up - nice dynamic movements, other coaches could walk around - check form and engage with participants.
- Explain your workout before the warm up unless explanation is quick - don't want people to cool down. (spent over 3-4 minutes explaining.)
- Nice music selection.
-Lower the volume of the music when you are explaining things (did eventually)
-Explain your workout before your warm-up unless your explanations are brief (almost 5 minutes to explain.)
-Length of the workout was too long (Over 40 minutes)
-The db movement for the battle rope regression – could consider just modifying the intensity (go slower, smaller waves, etc.)
-Step was too low for the step ups as an exercise.
– A progression for one exercise was bulgarian ss – however there was nothing available if people wanted that option.
-Make sure you anchor the battle rope by looping it around one more time.
– Make sure you maintain control of your class – people were having fun which was good – but things started to progress a little too far.
-Lower the volume of the music when you are explaining things (did eventually)
-Explain your workout before your warm-up unless your explanations are brief (almost 5 minutes to explain.)
-Length of the workout was too long (Over 40 minutes)
-The db movement for the battle rope regression – could consider just modifying the intensity (go slower, smaller waves, etc.)
-Step was too low for the step ups as an exercise.
– A progression for one exercise was bulgarian ss – however there was nothing available if people wanted that option.
-Make sure you anchor the battle rope by looping it around one more time.
– Make sure you maintain control of your class – people were having fun which was good – but things started to progress a little too far.
-Lower the volume of the music when you are explaining things (did eventually)
-Explain your workout before your warm-up unless your explanations are brief (almost 5 minutes to explain.)
-Length of the workout was too long (Over 40 minutes)
-The db movement for the battle rope regression – could consider just modifying the intensity (go slower, smaller waves, etc.)
-Step was too low for the step ups as an exercise.
– A progression for one exercise was bulgarian ss – however there was nothing available if people wanted that option.
-Make sure you anchor the battle rope by looping it around one more time.
– Make sure you maintain control of your class – people were having fun which was good – but things started to progress a little too far.
-Lower the volume of the music when you are explaining things (did eventually)
-Explain your workout before your warm-up unless your explanations are brief (almost 5 minutes to explain.)
-Length of the workout was too long (Over 40 minutes)
-The db movement for the battle rope regression – could consider just modifying the intensity (go slower, smaller waves, etc.)
-Step was too low for the step ups as an exercise.
– A progression for one exercise was bulgarian ss – however there was nothing available if people wanted that option.
-Make sure you anchor the battle rope by looping it around one more time.
– Make sure you maintain control of your class – people were having fun which was good – but things started to progress a little too far.
-Nice job going over the exercise before the warm-up.
-Overall nice selection of exercises for warm up – as well as time.
-Selection of excises for circuit was good – the mix was a good challenge but not too hard.
– Have participants grab mats for the stretching.
-Nice job going over the exercise before the warm-up.
-Overall nice selection of exercises for warm up – as well as time.
-Selection of excises for circuit was good – the mix was a good challenge but not too hard.
– Have participants grab mats for the stretching.
- Make sure you do any lengthy explanations before your warm-up - don't want people to cool down after your warm up. (took about 5 minutes)
- The weight for the rows was too light.
- Class was a little long - could have shortened up your transition times and/or reduced each circuit by 1 exercise. Class ran 36 minutes - big deal if you classes back to back or if you are renting space.
- Make sure you do any lengthy explanations before your warm-up - don't want people to cool down after your warm up. (took about 5 minutes)
- The weight for the rows was too light.
- Class was a little long - could have shortened up your transition times and/or reduced each circuit by 1 exercise. Class ran 36 minutes - big deal if you classes back to back or if you are renting space.
- Make sure you do any lengthy explanations before your warm-up - don't want people to cool down after your warm up. (took about 5 minutes)
- The weight for the rows was too light.
- Class was a little long - could have shortened up your transition times and/or reduced each circuit by 1 exercise. Class ran 36 minutes - big deal if you classes back to back or if you are renting space.
- Make sure you do any lengthy explanations before your warm-up - don't want people to cool down after your warm up. (took about 5 minutes)
- The weight for the rows was too light.
- Class was a little long - could have shortened up your transition times and/or reduced each circuit by 1 exercise. Class ran 36 minutes - big deal if you classes back to back or if you are renting space.
Pacing/Flow
-Good job explaining the workout before the warm-up
- 2 minutes of rest may have worked on paper - but for the intensity of the workout it seemed a little lengthy.
-Workout went over time (3 minutes)
Program elements.
- Music would have been good - very quiet at times during the warm-up.
- A towel would have been better for the plate push.
-Compound movements are better for circuits compared to isolation moves (like the hammer curl)
-Encourage clients to make use of regressions who struggle with form (push-ups, single leg deadlifts.)
Pacing/Flow
-Good job explaining the workout before the warm-up
- 2 minutes of rest may have worked on paper - but for the intensity of the workout it seemed a little lengthy.
-Workout went over time (3 minutes)
Program elements.
- Music would have been good - very quiet at times during the warm-up.
- A towel would have been better for the plate push.
-Compound movements are better for circuits compared to isolation moves (like the hammer curl)
-Encourage clients to make use of regressions who struggle with form (push-ups, single leg deadlifts.)
Pacing/Flow
-Good job explaining the workout before the warm-up
- 2 minutes of rest may have worked on paper - but for the intensity of the workout it seemed a little lengthy.
-Workout went over time (3 minutes)
Program elements.
- Music would have been good - very quiet at times during the warm-up.
- A towel would have been better for the plate push.
-Compound movements are better for circuits compared to isolation moves (like the hammer curl)
-Encourage clients to make use of regressions who struggle with form (push-ups, single leg deadlifts.)
Program elements
-Might be good to have music to start the class warm up, as well the music during the workout portion could have been a little louder - but it was easier to hear your coaching which was good.
- For your upper circuit - you may find that the combo of mountain climbers, plank, and push-ups may cause a lot of fatigue in the shoulders and arms from holding the same position in 3/4 of your exercises. The row and the push up were a good compliment to each other.
Pacing/Flow
-Any lengthy explanations should be done before the warm up (spent 6 minutes explaining the workout after the warm up)
- Workout was too long (35 minutes)
Program elements
-Might be good to have music to start the class warm up, as well the music during the workout portion could have been a little louder - but it was easier to hear your coaching which was good.
- For your upper circuit - you may find that the combo of mountain climbers, plank, and push-ups may cause a lot of fatigue in the shoulders and arms from holding the same position in 3/4 of your exercises. The row and the push up were a good compliment to each other.
Pacing/Flow
-Any lengthy explanations should be done before the warm up (spent 6 minutes explaining the workout after the warm up)
- Workout was too long (35 minutes)
Program elements
-Might be good to have music to start the class warm up, as well the music during the workout portion could have been a little louder - but it was easier to hear your coaching which was good.
- For your upper circuit - you may find that the combo of mountain climbers, plank, and push-ups may cause a lot of fatigue in the shoulders and arms from holding the same position in 3/4 of your exercises. The row and the push up were a good compliment to each other.
Pacing/Flow
-Any lengthy explanations should be done before the warm up (spent 6 minutes explaining the workout after the warm up)
- Workout was too long (35 minutes)
Pacing/Flow
-Good job explaining the workout before the warm-up.
-Do your foam rolling before your dynamic movements
-Have a music playlist selected before hand so you are not messing with the music so much - takes away from the coaching.
-Some particpants were struggling with the order (not your fault) - good job helping them stay on track.
Program Elements
-Nice selection of exercises - the order made sense as well.
-Overall well done - work:rest seemed appropriate. Energy levels for everyone in the group was great.
Pacing/Flow
-Good job explaining the workout before the warm-up.
-Do your foam rolling before your dynamic movements
-Have a music playlist selected before hand so you are not messing with the music so much - takes away from the coaching.
-Some particpants were struggling with the order (not your fault) - good job helping them stay on track.
Program Elements
-Nice selection of exercises - the order made sense as well.
-Overall well done - work:rest seemed appropriate. Energy levels for everyone in the group was great.
Pacing/Flow
-Good job explaining the workout before the warm-up.
-Do your foam rolling before your dynamic movements
-Have a music playlist selected before hand so you are not messing with the music so much - takes away from the coaching.
-Some particpants were struggling with the order (not your fault) - good job helping them stay on track.
Program Elements
-Nice selection of exercises - the order made sense as well.
-Overall well done - work:rest seemed appropriate. Energy levels for everyone in the group was great.
Pacing/Flow
-Nice job explaining the workout before the warm up.
-Could have moved the bike/airdyne to take advantage of the space - as well as more space for your warm-up.
-Workout ran late (almost 4 minutes)
Program elements
-Nice selection of exercises, loading, and sequence made sense.
Pacing/Flow
-Nice job explaining the workout before the warm up.
-Could have moved the bike/airdyne to take advantage of the space - as well as more space for your warm-up.
-Workout ran late (almost 4 minutes)
Program elements
-Nice selection of exercises, loading, and sequence made sense.
Pacing/Flow
-Nice job explaining the workout before the warm up.
-Could have moved the bike/airdyne to take advantage of the space - as well as more space for your warm-up.
-Workout ran late (almost 4 minutes)
Program elements
-Nice selection of exercises, loading, and sequence made sense.
Pacing/Flow
-Nice job explaining the workout before the warm up.
-Could have moved the bike/airdyne to take advantage of the space - as well as more space for your warm-up.
-Workout ran late (almost 4 minutes)
Program elements
-Nice selection of exercises, loading, and sequence made sense.
In general, well done with the set-up of your instruction, particularly for the first 30 minutes or so. You went a little bit quicker than ideal, as the last 10 minutes the pace fell off quite a bit.
A little bit longer intro would have been helpful, to ensure that everyone understood the plan for the day. Likewise, investing a bit more time in the wrap-up/debrief, making sure everyone understood what you attempted to cover, as well as how these exercises should be programmed for best results.
12:03 - class start
Started with a general warm-up
12:08 - Swing (Zach)
- mentioned drive with the hips/thrust; did cue that it's more of a hinge than a squat
- overall good volume, attempts to correct movement.
12:12 - Clean (Cai)
- Good demonstration. It would be helpful to provide a bit more instruction on how to catch the kettlebell safely
12:21 - Snatch
- Cai: You gave a better coaching cue for catching the kettlebell in the snatch
12:25 - Loaded carries (Evan)
- gave some cues about bracing. Also identified that Jordan needed to get his elbow higher in the bottom's up carry.
12:39 - finished off session.
In general, well done with the set-up of your instruction, particularly for the first 30 minutes or so. You went a little bit quicker than ideal, as the last 10 minutes the pace fell off quite a bit.
A little bit longer intro would have been helpful, to ensure that everyone understood the plan for the day. Likewise, investing a bit more time in the wrap-up/debrief, making sure everyone understood what you attempted to cover, as well as how these exercises should be programmed for best results.
12:03 - class start
Started with a general warm-up
12:08 - Swing (Zach)
- mentioned drive with the hips/thrust; did cue that it's more of a hinge than a squat
- overall good volume, attempts to correct movement.
12:12 - Clean (Cai)
- Good demonstration. It would be helpful to provide a bit more instruction on how to catch the kettlebell safely
12:21 - Snatch
- Cai: You gave a better coaching cue for catching the kettlebell in the snatch
12:25 - Loaded carries (Evan)
- gave some cues about bracing. Also identified that Jordan needed to get his elbow higher in the bottom's up carry.
12:39 - finished off session.
In general, well done with the set-up of your instruction, particularly for the first 30 minutes or so. You went a little bit quicker than ideal, as the last 10 minutes the pace fell off quite a bit.
A little bit longer intro would have been helpful, to ensure that everyone understood the plan for the day. Likewise, investing a bit more time in the wrap-up/debrief, making sure everyone understood what you attempted to cover, as well as how these exercises should be programmed for best results.
12:03 - class start
Started with a general warm-up
12:08 - Swing (Zach)
- mentioned drive with the hips/thrust; did cue that it's more of a hinge than a squat
- overall good volume, attempts to correct movement.
12:12 - Clean (Cai)
- Good demonstration. It would be helpful to provide a bit more instruction on how to catch the kettlebell safely
12:21 - Snatch
- Cai: You gave a better coaching cue for catching the kettlebell in the snatch
12:25 - Loaded carries (Evan)
- gave some cues about bracing. Also identified that Jordan needed to get his elbow higher in the bottom's up carry.
12:39 - finished off session.
Overall the teaching was sound, if a little brief (~30 minutes total).
You can spend more time correcting/scaling exercises as you have people attempt them. There was also a bit of confusion during the section on carries when it appeared people were just walking around aimlessly. Try and provide a bit more structure, so that it's easier to monitor who is doing the exercises correctly/incorrectly.
Also, as a group you could have bit louder/more vocal. Although your explanations of the exercises were generally good, it was a bit quiet overall.
Overall the teaching was sound, if a little brief (~30 minutes total).
You can spend more time correcting/scaling exercises as you have people attempt them. There was also a bit of confusion during the section on carries when it appeared people were just walking around aimlessly. Try and provide a bit more structure, so that it's easier to monitor who is doing the exercises correctly/incorrectly.
Also, as a group you could have bit louder/more vocal. Although your explanations of the exercises were generally good, it was a bit quiet overall.
Overall the teaching was sound, if a little brief (~30 minutes total).
You can spend more time correcting/scaling exercises as you have people attempt them. There was also a bit of confusion during the section on carries when it appeared people were just walking around aimlessly. Try and provide a bit more structure, so that it's easier to monitor who is doing the exercises correctly/incorrectly.
Also, as a group you could have bit louder/more vocal. Although your explanations of the exercises were generally good, it was a bit quiet overall.
Overall the teaching was sound, if a little brief (~30 minutes total).
You can spend more time correcting/scaling exercises as you have people attempt them. There was also a bit of confusion during the section on carries when it appeared people were just walking around aimlessly. Try and provide a bit more structure, so that it's easier to monitor who is doing the exercises correctly/incorrectly.
Also, as a group you could have bit louder/more vocal. Although your explanations of the exercises were generally good, it was a bit quiet overall.