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Class Format 2-1

The class format outlines 14 blocks of exercises to work through in pairs over multiple training sessions, with each block specifying an exercise, recommended spring resistance levels and descriptions, as well as the number of repetitions or time for each exercise. Partners A and B are to take turns leading each block and the order of blocks is to be reversed when all have been completed to change partner roles.

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Dieu Thu Nguyen
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21 views2 pages

Class Format 2-1

The class format outlines 14 blocks of exercises to work through in pairs over multiple training sessions, with each block specifying an exercise, recommended spring resistance levels and descriptions, as well as the number of repetitions or time for each exercise. Partners A and B are to take turns leading each block and the order of blocks is to be reversed when all have been completed to change partner roles.

Uploaded by

Dieu Thu Nguyen
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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Class Format (Essentials and Intermediate Flow)

In your pairs, decide who is Partner A & B


AIM:

Go through the class format below, working with your partner, focussing on one block each at a time.
Aim to get through blocks 1-4 per training session. Then the next session go through blocks 5-8. Once
you have gone through all the blocks - You will reverse this process changing partners A & B around.

BLOCK Exercise name Spring Description Repetitions/


resistance Time
1 Footwork 2R 1B 10x full range
Second position Lighter 10x top half
option: 10x bottom
Laterally rotated & RBW half
Medially rotated 10x half way
Harder pulses
option:
2R BW
2 Hundreds 2R or BR 10x

Tricep Press
3 Legs in straps 2R 10x each ex

Lift and Lower


Bend and Stretch

Short Spine
4 Back Rowing Preps: R or BW 10x reps each

Plow

Open elbows

Rolldown
5 Side twist sitting B or R 10 reps
R&L
Hold and do 5-
10 reps half
way range
slow pulses
6 Stomach Massage: 2-3 springs 10 reps

Round back

Straight Back
7 Short box: 2 springs 5-10 reps

Round back

Straight back

Twist

Tree
8 Chest Expansion 2R/WB Round back 10x each
Straight back
8 Side arm preps W/B 10 x reps
Kneeling:

Backhand

R&L
9 Long stretch R/RW 10 reps
Down stretch
Up stretch
Elephant
10 Short box R Keep toes 10x each
Feet pulling straps: together to
start. Hold at top
Knee lift add pulses
Then toes
apart
R&L
11 Long box: 2 springs Rolldown with 10x each
bicep curls
Backstroke Prep And obliques

12 Back splits 2 springs 10x each


R&L
13 Running 2-3 springs 10x each

Hip Lift(Pelvic lift)

Hip Rolls

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