Beginner Friendly Routine 01
Top 3 to inform the class before starting:
2 white springs at the front of the machine will be your modification
There are stabilization poles if you ever need to use them
Long black strap: the long black strap is lighter and the short hard handle is heavier
Abs [10 min]
Reverse Seated Crunch
Reverse Ab Wheel (up onto toes for challenge takers)
Reverse Saw (up onto toes for challenge takers)
Reverse Plank to Pike
Super Reverse Kneeling Crunch
Legs [8 min x 2 = 16 min] - Legs back to back
Platform Lunge
Single Leg Squat
Standing Inner Thighs or Carriage Lunge
Light Squats (watch out for knees collapsing inward)
Oblique [8 min]
Side Kneeling Crunch (left oblique)
Mermaid Crunch or Bow + Arrow (left oblique)
Mermaid Crunch or Bow + Arrow (right oblique)
Side Kneeling Crunch (right oblique)
Upper Body [6 min]
(2-3 white springs)
Serve the Platter
Shoulder Press
Tricep Extension
1-minute Plank Freestyle
________
Beginner Friendly Routine 02
Top 3 to inform the class before starting:
2 white springs at the front of the machine will be your modification
There are stabilization poles if you ever need to use them
Long black strap: the long black strap is lighter and the short hard handle is heavier
Abs [10 min]
Reverse Ab Wheel (on toes to make it harder)
Reverse Saw (on toes to make it harder)
Reverse Panther
Reverse Forearm Plank to Pike (option to stay on hands, but explain excessive wrist strain)
Super Reverse Kneeling Crunch
Legs [10 min]
Well Lunge
Super Kneeling Inner Thighs
Platform Lunge
Single Leg Squat
Light Squats
Oblique [8 min] - obliques back to back
Side Kneeling Crunch or super reverse saw (left oblique)
Mermaid Crunch or Bow + Arrow (left oblique)
Mermaid Crunch or Bow + Arrow (right oblique)
Side Kneeling Crunch or super reverse saw (right oblique)
Legs [10 min]
Well Lunge
Super Kneeling Inner Thighs
Platform Lunge
Single Leg Squat
Light Squats
Upper Body [6 min]
(2-3 white springs)
Serve the Party Platter
Shoulder Press
Bicep curls
1-minute Plank Freestyle
________
Beginner Friendly Routine 03
Top 3 to inform the class before starting:
2 white springs at the front of the machine will be your modification
There are stabilization poles if you ever need to use them
Side Plank - rest or hold if the shoulders start to be irritable
Abs [10 min]
Ab Wheel
Saw
Plank to Pike
Hi Panther (handle bars turned towards the front)
Super Reverse Kneeling Crunch
Legs [9 min x 2 = 18 min] - Legs back to back
1 min - Single Kneeling Leg Saw (use back straps for assistance)
Well Lunge
Single Leg Squat
Platform Lunge
Standing Inner Thighs or Carriage Lunge or Light Squats
Oblique [8 min]
1-minute Reverse Side Plank, then 1 minute Reverse Nighthawk (thread the needle to modify) (left oblique)
Reverse Twisted Saw (left oblique)
1-minute Reverse Side Plank, then 1 minute Reverse Nighthawk (thread the needle to modify) (right oblique)
Reverse Twisted Saw (left oblique)
Upper Body [6 min]
(2-3 white springs)
(handle bars at the back of the machine turned inwards to face one another)
Handle bar Lat Push Down
Lat Pull
Bicep Curl Pull
1-minute Plank Freestyle
________
Beginner Friendly Routine 04
Top 3 to inform the class before starting:
2 white springs at the front of the machine will be your modification
For heavy leg exercises: 5 white springs is light, 1 black spring is medium, and 1 black spring + whites is heavy
If you experience lower back irritation please take a break
Abs [10 min]
(Start the ab series on 2 white springs and offer 1 white spring for experience or stronger clients)
Forearm Plank to Pike
Panther
Saw
Ab Wheel
Super Reverse Kneeling Crunch or Hi Panther
Legs [10 min x 2 = 20 min] - Legs back to back
(5 white springs, 1 black spring, or 1 black spring + whites)
Standing Outer Thighs
Heavy Squats
Sprinter’s Lunge
(spring change: 1 white spring) (modification: 2 white springs)
Single Leg Squat
Platform Lunge
Oblique [8 min]
1-minute Reverse Side Plank, then 1 minute Reverse Nighthawk (thread the needle to modify) (left oblique)
Reverse Twisted Saw (left oblique)
1-minute Reverse Side Plank, then 1 minute Reverse Nighthawk (thread the needle to modify) (right oblique)
Reverse Twisted Saw (left oblique)
Upper Body [6 min]
(2-3 white springs)
(handle bars at the back of the machine turned inwards to face one another)
Handle bar Lat Push Down
Lat Pull
Bicep Curl Pull
1-minute Plank Freestyle
________
Beginner Friendly Routine 05 (pending!!!!)
Top 3 to inform the class before starting:
2 white springs at the front of the machine will be your modification
For heavy leg exercises: 5 white springs is light, 1 black spring is medium, and 1 black spring + whites is heavy
If you experience lower back irritation please take a break
Abs [10 min]
(Start the ab series on 2 white springs and offer 1 white spring for experience or stronger clients)
F
Legs [10 min x 2 = 20 min] - Legs back to back
(5 white springs, 1 black spring, or 1 black spring + whites)
Standing Outer Thighs
Heavy Squats
Sprinter’s Lunge
Side Kick or Bungee
Donkey Kick or Black Widow
Oblique [8 min]
1
Upper Body [6 min]
(2-3 white springs)
(handle bars at the back of the machine turned inwards to face one another)
H
1-minute Plank Freestyle
Intermediate Routine 01
Top 3 to inform the class before starting:
That you’ll be turning in their back handlebars for the last part of class
Super Plank to Pike - modification is feet down into the well or go to the front, facing front
Long Black Strap - The long black strap is lighter and the short hard handle is heavier
Oblique Exercises - down to both the knees to modify
Abs [9 min]
(2 white springs for the first exercise and then change to 1 white spring starting the second)
1-Minute Boomerang w/ tricep dips at the end
Reverse Seated Crunch
Reverse Flying Ab Wheel or Reverse Flying Saw
Reverse Forearm Plank to Pike or Reverse Plank to Pike
Super Reverse Kneeling Crunch or High Panther
Legs [10 min x 2 = 20 min] - Legs back to back
Well Lunge
Super Single Leg Squat
X Lunge
Light Squats
Standing Inner Thighs
Oblique & Upper Body [12 min] - obliques back to back
(spring change: 2-3 white springs)
Oblique Sweep (left oblique)
Bird Dog Lat Pull / Tricep Kickback (left oblique)
Serve the Platter
Shoulder Press
Oblique Sweep (left oblique)
Bird Dog Lat Pull / Tricep Kickback (left oblique)
Push-Up challenge or 1-Minute Plank Freestyle
________
Intermediate Routine 02
Top 3 to inform the class before starting:
That you’ll be turning in their back handlebars for the last part of class
Super Plank to Pike - modification is feet down into the well or go to the front, facing front
Floor Lunge - Explain where to anchor the non-target foot on the carriage (behind the back carriage strap or around it)
If the shoulders become irritably, take a break
Abs [10 min]
(go to the front to modify if too difficult for the last 2 exercises “because we’re going there soon")
Super Seated Crunch
Super Flying Ab Wheel
Super Kneeling Crunch
Super Saw
Super Plank to Pike
Legs [10 min x 2 = 20 min] - Legs back to back
Floor Lunge
Single Leg Squat
Carriage Lunge
(spring change: 5 whites springs, 1 black spring, or 1 black spring + whites)
Bungee Kick (hold at highest point, down 1 or 2 inches, up 1 or 2 inches)
Heavy Skater or Donkey Kick
Oblique [6 min x 2 = 12 min] - obliques back to back
(spring change: 2-3 white springs)
Torso Twist
Oblique Sweep
Clamshell 2.0 or Clamshell 3.0
Upper Body [remainder of class]
Back Handle Bar Exercises at the back
Push-Up challenge or 1-Minute Plank Freestyle
Top 3 to inform the class before starting:
2 white springs at the front of the machine will be your modification
There are stabilization poles if you ever need to use them
Long black strap: the long black strap is lighter and the short hard handle is heavier
Abs [10 min]
Reverse Bird Dog (warm up)
Reverse Bird Dog (warm up)
Reverse Ab Wheel (up onto toes for challenge takers)
Reverse Saw (up onto toes for challenge takers)
Reverse Forearm Plank to Pike (full arm plank as an option versus on forearms)
Legs [10 min x 2 = 20 min] - Legs back to back
Well Lunge / Back floor lunge (harder)
Kneeling inner thigh at the front (zero springs or go slower for stronger clients)
Single leg squat
Platform lunge
Light Squats (watch out for knees collapsing inward)
Oblique + Upper Body [11 min]
Torso Twist
Serve the Platter
Shoulder Press
Tricep Extension
Arm Circles (arms out in front of you like you’re pushing someone away - circles up, out, down, up the center…then reverse)
[1 min total - 30 seconds one way, 30 seconds the other way]
Torso Twist
Exercise Guidelines for each Trimester
First Trimester
Most exercises are fine to perform during this trimester, however, the mother should be mindful of taking breaks to not overexert the body
Neutral spine exercises are the best option
Keep range of motion small to moderate
Do not hold stretches and breath
Minimize stretching the hamstring and inner thighs (adductor)
Second Trimester (13 - 26 weeks)
Third Trimester (27 - 40 weeks)
No twisting or crunching (“torso twist should okay” and performed at the discretion of the mother) [have ready another exercise to substitute]
Squatting exercises are a good exercise to prepare the pelvis for delivery
No lifting of over 15 pounds
Avoid laying on the back because it will decrease the supply of oxygen to the baby
Do not allow the heart rate to pass 140 bpm
It is recommended to utilize the stabilization pole
2 white springs for 1 spring exercises is recommended (performing exercises on 1 white spring is at the discretion of the mother)
5 white springs or 1 black spring is recommended rather than going too heavy (spring choice is at the discretion of the mother)
Pelvic stability changes the most during week 20-27
Take time when transitioning from exercise to exercise
______
Anatomic and Physiologic Changes of Pregnancy:
Lungs and Respiration
Changes in rib cage placement elevates the diaphragm
The respiratory rate / oxygen intake increases to supply both mother and baby
Endurance and energy can lower due to the body working harder to supply adequate
Joints
The stability of joints and the action of muscles change
The ligaments and cartilage soften and relax causing less stability in joints which can lead to an increase in injury
The ligaments of the lower back and sacral area (S1 - S5) are greatly affected
Incontinence (the lack of voluntary control over urination and/or elimination)
The weight of the baby over time will increase pressure or stress on the bladder.
Strengthening the pelvic floor can reduce this risk
Body Temperature
An increase in blood flow to the baby can increase core body temperature, which may cause feelings of dizziness and feeling light-headed
Balance and Postural Changes
The hip flexors will get short, sore, and tight from the weight of the stomach shifting the pelvis forward
The center of gravity transfers upward and forward because of the weight increase of the front body
The following can occur:
Lumbar Lordosis
An excessive arch in the lumbar portion of the back / spine
Thoracic Kyphosis
An increased roundness of the upper back
Balance will be more difficult to maintain during exercise
______
Pregnancy Induced Conditions
Diastasis Recti
This occurrence is in the later stages of pregnancy
An increase in stretch and hormonal changes will cause the separation of the rectus abdominis muscles at the linea alba
Avoid flexion, extension, and rotation
Symphysis Pubis Dysfunction
Can be very painful
The separation of the symphysis pubis due to hormonal changes and joint laxity (joint in the front of the pelvis)
This is caused by hormonal change and joint laxity
Keep range of motion medium to small and limit exercises of the abductors (outer thigh) and adductors (inner thigh)
————
Pregnancy Friendly Routine 01
(2 white springs instead of 1 white spring for those who are pregnant)
Top 3 to inform the class before starting:
2 white springs at the front of the machine will be your modification
There are stabilization poles if you ever need to use them
Long black strap: the long black strap is lighter and the short hard handle is heavier
Abs [10 min]
(Challenge takers can attempt a Bird Dog in a Push-Up Position)
Reverse Bird Dog (warm up)
Reverse Bird Dog (warm up)
Reverse Ab Wheel (up onto toes for challenge takers)
Reverse Saw (up onto toes for challenge takers)
Reverse Panther
Legs [10 min x 2 = 20 min] - Legs back to back
Well Lunge / Back floor lunge (harder)
Kneeling inner thigh at the front (zero springs or go slower for stronger clients)
Single leg squat
Platform lunge
Light Squats (watch out for knees collapsing inward)
Oblique + Upper Body [11 min]
Torso Twist
Serve the Platter
Shoulder Press
Tricep Extension
Arm Circles (arms out in front of you like you’re pushing someone away - circles up, out, down, up the center…then reverse)
[1 min total - 30 seconds one way, 30 seconds the other way]
Torso Twist