Setup - Execution - Transition

Setup

Where are we starting??

  • At the front, facing the front {NO prefix in front of exercise name}

  • At the front, facing the back {“reverse” in front of the exercise name}

  • At the back, facing the front {“super” in front of the exercise name}

  • At the back, facing the back {“super reverse” in front of the exercise name}

    What is the exercise name??

    What spring load to use {AND} the spring load to modify

  • Light: 1 white spring

  • Heavy (legs and heavy upper body): 5 white springs, 1 black spring, 1 black spring and more white springs

  • Most Obliques and Light Upper Body: 2-3 white springs

Positioning

  • Hands  /  Forearms  /  Sit  -  on the Platform  /  Carriage  / Handlebars  /  Etc.

  •  Knee  /  Toes  /  Heel   -  on the Platform  /  Handlebars  / Front Edge of Carriage  /  

Modifications 

Ways to modify {when at the front of the machine) - placement, spring load, go up or down

  • Placement of hands, forearms, knees, toes, and butt

  • Front facing the front OR Front facing back (“reverse” exercises) - Move hands, forearms, knees, or toes forward towards the edge of the front carriage 

  • Exercises on the carriage facing the front - Scooting or moving back on the carriage

  • Exercises on the carriage facing the back - Scooting or moving forward on the carriage

Springs

  • Add a 2nd white spring to a single white spring exercise

  • If the client is taller or weighs more, a 3rd white spring will act as a 2nd white spring for a client that is shorter and weighs less
    (stay with the client for 1-2 reps after adding on a spring to help AND talk to your client after class to explain why a 3rd white spring would be helpful)

Go down or up (when applicable)

  • Hands down to forearms

  • Toes down to knees

  • Tailbone w/ legs tabletop to Feet down

  • Challenge

3 ways to make it more challenging {when at the front of the machine}

  • Placement of hands, forearms, knees, toes, and butt

  • Front facing the front OR Front facing back (“reverse” exercises)

  • Move knees or toes back towards the edge of the front carriage

  • Exercises on the carriage facing the front

  • Scooting or moving forward on the carriage

  • Exercises on the carriage facing the back

  • Scooting or moving back on the carriage

Springs

  • Less white springs for light spring exercise or more white springs for heavy spring exercise

Go slower

**When making your routine it is important to think about where you are finishing one exercise and how that will dictate how you will cue clients to get into position for the next exercise. This is especially important when the carriage needs to stay with them.

Ex: X Lunge to Twister – For the X Lunge one foot is tucked behind the back carriage strap and both feet need to be tucked behind the carriage strap for a twister so as the instructor you need to know the best/easiest way to make that transition and how to cue the client. 

Execution

  • Cue to:  Inhale /Exhale as you… “push,” “pull,” etc…

  • DO NOT:

    • Core/Abs: let the shoulders pass the wrist, let the wrist come in and under the shoulders, lock out your elbows, let the face or ears sink down into the platform or carriage

Transition

  • Transition them into the variation or the next exercise at least 10 seconds beforehand to prepare them. (For the next exercise you can start as early as 30 seconds once you start them back at full range after the variation. This will give you more time to give detailed instructions.)

  • You’ll repeat the same transition cue when starting the variation or the next exercise

[SET]

Setup - Execution - Transition

{CORE} + {ABS}

Setup - placement of hands, forearms, knees, toes

Execution - execution of breath and exercise, including cuing for proper form 

Transition - ten second preparation of what’s to come

  1. What are we [on: floor, carriage, front platform  / back platform]

  2. [hands] on the [front platform / back platform / carriage]

  3. [knees] on the [front platform / back platform / carriage]

  4. Slight bend in the elbows / lightly lift your hips

  5. Untuck the chin / untuck the chin

  6. Engage the core / belly up and in

  1. Starting with an [inhale / exhale] as you [push / bend] the [platform / carriage / knees]

  2. [inhale / exhale] as you [push / bend]  the [platform / carriage / knees]

  1. In [10 <] seconds the next exercise is [name of exercise]

  2. You’re going to go [up / down] onto your [hands / forearms] on the [front platform / carriage / back platform]

             You’re going to go [up / down] onto your [knees / toes] on the [front platform / back platform /
            carriage]