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Sample Slider Exercises

Below is a list of sample key slider exercises to be performed at the Free Weight Station:

– Abs roll-out – Alternating reverse lunges – Hamstring curls – Plank reach – Mountain climbers (feet) – Slider Push-ups (in/out) – Slider Pike-up/push-up – Slider Pike-ups (elbows) – Slider Pikes-ups (hands) – Slider Sprints (hands) – Slider Push-ups (forward/back) – Spider crawl (fee)

Slider exercises put a tremendous focus on the core, while allowing campers to use their body weight and gravity to create resistance.

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Sample Body Weight Exercises

Body weight exercises are a great way for campers to push themselves using their body weight as resistance. Below is a list of sample Body Weight exercises to be performed at the Free Weight Station, this is by no means an exhaustive list!

• Alternating lunge-in-place • Alternating lunge in place (forward) • Alternating reverse lunges • Bicycles • Burpee push-ups • Burpee Spiderman Push-ups • Crunches • Crunches legs up • Dynamic bridges • Dynamic lunges • Dynamic side bridge left • Dynamic side bridge right • Fast bicycles • High knees in place • High knees/burpees • Jump squats • Jumping Jacks • Knee push-ups • Lateral squats Lateral squats L/R • Left side dynamic side bridges

• Mountain climbers • Narrow push-ups • Plank bridge Planks • Push-up alternating knee to chest • Push-ups • Right side dynamic side bridges • Run in place • Side bridge • Spider mans • Spiderman pushups • Squats • Squat jacks • Squat jumps • Sumo squats • Twist crunch left • Twist crunch right • V-ups • Walking lunges • walking double lunges • Wide squats

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-Keep DB exercises simple, basic and as metabolically challenging as possible. -Do compound multi-joint movements over simple single joint movements (unless exercise is for active rest). -Unload (no weight) exercises for beginners to learn ROM. -Challenge veterans to increase weight. -Check membership site for complete list and demos.

Sample Dumbbell Exercises

• Alternating front raise • Alternating lateral raise/forward raise • Alternating push-up pulls • Alternating stationary lunge curls • Dumbbell Dead lifts • Driver twists Alt L/R • Dumbbell curl shoulder press • Dumbbell curls • Dumbbell driver raise • Dumbbell overhead extension

• Dumbbell sky crunches • Dumbbell squat presses • Dumbbell squat presses (palms in) • Dumbbell triceps extension • Dumbbell Rotating curl • overhead presses • Side-to-side dumbbell squat presses • Squat presses • Triceps extension • Upright row

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Here are some sample exercises: – Alternating lateral step-overs – Alternating side squats – Alternating step-ups – Box jumps – Bulgarian split squat – Decline push-ups – Dips – Incline push-ups – Reverse bench step ups

Sample Plyo Box Exercises

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The key to using the core is to plant the feet on the floor, keeping the legs bent, avoid stepping side to side. Allow for slack in the rope to create a lot of undulation. – Alternating squat waves – Alternating waves – Figure 8 waves – Forward/backwards hop waves – Grapplers' hip toss – Hay makers – In and Out waves – jack waves – Slams – Alt Ripples – Side-to-side waves – Squat ripples

Sample Battling Rope Exercises

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Handles: – 45 degree back rows – T rows – 45 degree curls (bicep) – Chest press – Tricep overhead press – Squat/Row – Alternating reverse lunges – Power front squats www.FitnessAnywhere.com

Sample TRX Suspension Training Exercises

Foot cradle positions: -Planks -pike ups -hamstring curls *These are difficult to get into position quickly and should be used sparingly.

• Educate! Teach clients about our Unstoppable Fitness Formula and reasoning behind the 30 minute workouts.

• Clients can do ‘back to back’ workouts if they choose, however, our goal is that no one will want to be a ‘workout warrior’.

• Intensify workouts for those who try to consistently do back to back workouts (challenge with better technique)

• Add a short circuit between 30 min sessions to further exhaust campers

Burpee Count down: 10 burpees, 10 DB lateral raises 9 burpees, 9 DB lateral raises Work down to 1 of each (rest as little as possible)

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The Workout Warrior

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Beginner Boot Campers

Reminders for handling beginner boot campers: • Provide extra attention • Remind them to go 50% for the first week • Quietly remind them to look to you for modifications and rest more • Unload exercises, do ROM only depending on fitness level • Pair them up with experienced camper, make connections • Check on them after the workout • Remind them to tell you about aches and pains • Have them gradually intensify their efforts

**Freestyle Timed Set This is the best format when there is a number of new boot campers (eg. Groupon)

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Fit Level Training

Keep everyone moving! • Have a plan to modify/intensify PRIOR to the

workout • Every exercise should have a modification and

way to intensify planned beforehand • Don’t forget the super fit: Provide ways to

intensify.

Praise LOUDLY Correct/modify QUIETLY

Give ‘GO TO’ exercises for those that need them (especially beginners)

•Keep exercises similar (same muscle group if possible) •Refer to Proper Exercise Technique Module for examples

Fit Level Training

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“NEVER DO’s”

Deadly Sin # 1 – Be late Deadly Sin # 2 – Make calls Deadly Sin # 3 –Text/Email Deadly Sin # 4 – Eat Deadly Sin # 5 – Lean Deadly Sin # 6 – Sit Deadly Sin # 7 – Impregnate a client

Trainer’s 7 Deadly Sins

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Circle Time – Cool Down

Benefit of Circle Time:

Endomorphin fuelled ‘feel good’ association of the FBBC experience to forget the pain of the workout

and come back for more….

Stretching Connecting Results Motivation

Announcements Community

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Circle Time – Cool Down

3-4 minutes Benefits of Circle Time:

• Stretching – Helps to prevent soreness and injuries • Connecting –Connect campers with each other • Results –Share fitness results and achievements • Motivation –Highlight camper’s achievements and

motivate them for the next workout • Announcements – Allows campers to share what’s

going on in their lives and inform other campers of special events

• Community – Helps build your culture and community • Question time eg What’s a good breakfast before

camp?

Keep cool down stretches simple. Focus on muscle groups that were worked during the session. Watch and offer modifications for inflexible clients. Eg. Many clients can’t do the yoga move ‘the pigeon’ so offer a kneeling hip flexor stretch as an alternative.

Circle Time Cool Down Tips

Circle Time – Cool Down Sample Stretches

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Circle Time – Cool Down Sample Stretches

• Thank all campers for attending. • Plan a DIFFERENT workout for the next

day. • Provide a teaser to campers to get them

out. • See campers off the workout floor. • Get started on TIME for the next session.

Big Finish!