Day 1: Squatting
*Time expected 60 minutes

Areas of focus: Learning how to brace, learn how to squat (front and back squat), learn the burpee.

1. Explain how bracing of the “core” involves creating 360 degrees of pressure. 

   • Use plank shoulder tap to demonstrate how to brace and resist flexion/movement. For added challenge difficulty, you can place a softball/lacrosse ball on the small of their back and ask them to shoulder tap from the plank without losing the ball. This will drive home the idea of creating rigidity.

2. Teach Squat Variations (Air, Front, Back)

   • Air squat (stance, bracing, knees over toes)

   • Front squat (front rack, heel elevation if necessary, or goblet style setups as needed)

   • Back squat (teach use of the rack, bracing, connecting to other squats, how to properly bail out or be spotted)

3. Teach Burpee

   • Demonstrate it in simplicity with just being a movement to get you from the standing to the ground back to standing, then demonstrate it with efficiency (leading with the chest, relaxed arms, hinged stance coming off the floor)

   • Explain common variations (bar facing burpee, burpee box jump over, burpee to touch)

4. Optional Piece

   • If you have the time and you feel comfortable putting movements into a higher intensity setting, have them perform a workout in a controlled setting as you cue/coach the movements.

     6 Min AMRAP:
     6 burpee - hands touch overhead 
     10 Air Squats (or FS/BS)

   *Loading and implement based on coaches discretion

Day 2: Overhead Pressing
*Time expected 60 minutes

Areas of focus: Learning how to press (strict, push, split)

1. Evaluate overhead mobility

   • Perform any necessary simple stretches or mobility drills to help the client get into a proper position

   • If the individual has poor shoulder mobility and using a barbell will put them at risk for injury, then use a db for all movements below

2. Teach barbell strict press

   • 3 coaching points (lower body remains still, grip width is slightly wider than shoulders, press the bar straight overhead)

3. Teach barbell push press

   • 3 coaching points (dip, drive, press = dip is vertical, shallow, and allows for an upright torso, drive creates full extension at the hips to move the bar, and press is straight overhead with locked out arms and lower body)

4. Teach barbell push jerk

   • 3 coaching points (drive, drive, dip = dip is vertical, shallow, and allows for an upright torso, drive creates full extension at the hips to move the bar, then re-dip under the bar with locked out arms to decrease the distance the barbell travels)

5. Teach barbell split jerk

   • Teach bottom-up jerk stance. Start from a shortened lunge, then rise so the back knee is 4” off the ground.

   • 3 coaching points  (dip, drive, split = dip is vertical, shallow, and allows for an upright torso, drive creates full extension at the hips to move the bar, then split your legs under the bar to receive the bar with locked out arms)

   • When teaching all of the lifts, refrain from using words like “hip extension” and use more commonplace words such as “jump” to convey the same meaning.

6. Optional Piece

   • If you have time and you feel comfortable putting movements into a higher intensity setting, have them perform a workout in a controlled setting as you cue/coach the movements.

     3-5 Rounds for Time:
     3 Push Press + 3 Push Jerk + 3 Split Jerk
     20/15 Cal Bike

   *Loading and implement based on coaches discretion

Day 3: Hinging
*Time expected 60 minutes

Areas of focus: Learning how to hinge, deadlift, & kb swing

• Revisit how to brace.

  • Explain how the “core” is 360.

    • Use plank shoulder tap to demonstrate how to brace and resist flexion/movement. For added challenge difficulty, you can place a softball/lacrosse ball on the small of their back and ask them to shoulder tap from the plank without losing the ball. This will drive home the idea of creating rigidity.

• Teach how to hinge

  • Use the “butt-bump” wall method for individuals who are spatially challenged.

    • Clients will stand a foot length away from the wall and shift their hips back until they make contact with the wall. You will most likely have to block their knees so they do not perform a squat and slide down the wall. Using a PVC Pipe will give the client a good visual to see the PVC Pipe’s path be straight and not down and around their knees. (Slightly bent knees, hips and shoulders move together, tap wall and hold position to familiarize position.)

  • Add in KB once individual masters the “butt-bump”

    1. Once the client feels confident that they can move from a standing position and reach their hips backs, feel their hamstrings and glutes engaged, then stand back up with difficulty. Progress them to picking up a KB from the ground while performing the same movement pattern with the wall. Clients will have to move further away from the wall to account for the KB coming off the ground and then knee flexion required to meet the KB. If clients struggle with good form reaching the KB, then elevate the KB to meet their range of motion.

  • Teach Barbell Deadlift
    The barbell will be slightly in front of their center of mass. Emphasize bracing (have them think about the plank shoulder taps) and the PUSH into the ground rather than PULL off the ground. All points of performance from the “butt-bump” will carry over here. Make sure the client does not shift all of their weight onto their heels because they’re searching for something to reach for with their hips. Ensure an even flat foot.

  • Teach the KB Swing
    a dynamic hinging movement. Emphasize this is not a front delt raise but a movement to generate power through the hips. Have the client use the “football hike” method to pull the KB into their hips and then use their hips to PUSH their arms forward as to move the KB. All points of the “butt-bump” and barbell deadlift remain true here. (Slightly bent knees, hips start above knee height, hips and shoulders move together.)

• Optional Piece

• If you have time and you feel comfortable putting movements into a higher intensity setting, have them perform a workout in a controlled setting as you cue/coach the movements.

  EMOM x 6-10 for max reps:
  Min 1: 20-sec AMRAP Deadlift/KB Swing
  Min 2: 30-sec AMRAP Burpee to 6” Touch
  *Loading and implement based on coaches discretion

Day 4: Olympic Lifts
*Time expected 75 minutes

Areas of focus: Learning the clean and snatch

1. Revisit how to brace

   • Explain how the “core” is 360.

     • Use plank shoulder tap to demonstrate how to brace and resist flexion/movement. For added challenge difficulty, you can place a softball/lacrosse ball on the small of their back and ask them to shoulder tap from the plank without losing the ball. This will drive home the idea of creating rigidity.

2. Clean

   • Explain the movement is a dynamic hinging movement that ends up at the front rack. (Demonstrate the movement)

   • Sticking with the high hang (hip) clean allows the athlete to effectively learn how to use vertical momentum and stay connected with an object.

   • After you discuss what is the front rack and how the athlete should hold the bar there, teach the high hang (hip) clean, using the follow progression:

     • Simple vertical jumps (small dip, hard jump)

     • Simple vertical jump with high pull to ribs

     • Simple vertical jump and ¼ squat (with or without elbow rotation if ready)

     • Simple vertical jump and full squat (with or without elbow rotation if ready)

     • Proceed with MANY reps of this mechanic, as the more you do, the easier it will be to teach the snatch

   • If you feel the client understands how to move the barbell with their hips, you can further expand the sequence to include the follow progression:

     1. Hip Power Clean

     2. “Lat Sweep” barbell drill + Hip Power Clean

     3. Hang Power Clean

     4. Power Clean

3. Snatch

   • Explain the movement is a dynamic hinging movement that ends up overhead. (Demonstrate the movement)

   • Start with the overhead squat to check for bar position and how comfortable the athlete is overhead (this can direct you to whether or not squat snatching is even an option to try).

   • Keep vocabulary simple– don’t use weightlifting jargon unless needed. Jump and squat is a very simple drill that can be used without an object to teach an athlete how to generate upwards momentum and pull the body under. PVC can also be used in this progression (or empty hands).

   • After you discuss the grip of the OHS, teach the high hang (hip) snatch, using the follow progression:

     • Simple vertical jumps (small dip, hard jump)

     • Simple vertical jump with high pull to ribs

     • Simple vertical jump and ¼ squat (with or without elbow rotation if ready)

     • Simple vertical jump and full squat (with or without elbow rotation if ready)

     • Proceed with MANY reps of this mechanic, as the more you do, the easier it will be to teach the snatch

   • If you feel the client understands how to move the barbell with their hips, you can further expand the sequence to include the follow progression:

   • Hip Power Snatch

   • “Lat Sweep” barbell drill + Hip Power Snatch

   • Hang Power Snatch

   • Power Snatch

4. Optional Piece

   • If time and you feel comfortable putting movements into a higher intensity setting, have them perform a workout in a controlled setting as you cue/coach the movements.

     • 4-6 Rounds:

5 Hang Power Snatch
5 Front Squats
5 Hang Power Cleans
45 sec Cal Row

*Loading and implement based on coaches discretion

Day 5: Gymnastics
*Time expected 60-75 minutes

Areas of focus: gymnastic shapes, kipping, wall walk, handstand hold, and handstand push-ups.

When teaching gymnastics, ensure the client has the requisite strength to hold themselves on the bar in a dead hang and chin over bar, as well as the ability to hold themselves inverted before attempting any/all gymnastics.

1. Teach Hollow Hold

   • Teach Hollow Hold. (Global flexion - Upper back slightly rounded, lower back touching the floor, legs held straight and together hovering off the ground)

     • Progression:

       • Deadbug

       • Bent Knee Hollow Hold

       • Half Bent Knee Hollow Hold

       • Hollow Hold

   • Teach Arch Hold (superman). (Global extension - chest off the ground, hips touching the floor, quads/legs off the ground)

2. Teach How to Kip

   • Demonstrate how to use the hollow hold and arch hold position on the rig. Start with static positions and holds for 10s, then move into how to transition slowly from arch to hollow using core and arms to pull and push you into position INSTEAD of swinging like on a swing set.

   • TTB Progression:

     1. Strict Hanging Knee Raises

     2. Kipping Knee Raises

     3. Kipping Knees-to-Chest

     4. Kipping Knees-to-Elbows

     5. TTB

   • Kipping Pull-up Progression:

     1. Supine Hip Pop Drill

     2. Kipping Swing

     3. Kipping Swing + Hip Pop

     4. Box Assisted Kipping Pull-up

     5. Kipping Pull-up

3. Teach Wall Walk

   1. Plank Shoulder Taps

   2. Feet On Wall + Hand Shifts/Lift Offs

   3. Wall Walk

   4. Regression can be plank walk off rower seat or plank walk on box

4. Teach HS Hold

   • Main point of performance will be to start to develop inverted awareness and bodyline. Start with wall facing HS holds, especially if the client has shown the aptitude to get into position. Individuals sometimes have a fear of kicking up that requires more time spent on their hands and practicing body awareness.

   • Discuss Handstand Push-ups

     1. Teaching this movement will highly depend on the client in front of you. Some will be able to handle the stress of this movement on their first exposure, others will need time to build the requisite strength and resilience in their shoulder girdle. You can expose the client to the beginnings of hspu by using pike box hspu to have them begin to understand the tripod base of support and what it feels like to bear some weight on their head/cervical spine.

5. Optional Piece

   • If time and you feel comfortable putting movements into a higher intensity setting, have them perform a workout in a controlled setting as you cue/coach the movements.

     1. 3-5 Rounds:
        10 Kipping Knee Raises (TTB)
        10 Ring Rows (Pull-ups)
        10 Push-ups (HS hold / HSPU)

Day 6: Optional
*Time expected 60 minutes

Areas of focus: Teaching wall ball, thruster, OHS, db movements, kb movements, bounding, machines

When teaching gymnastics, ensure the client has the requisite strength to hold themselves on the bar in a dead hang and chin over bar, as well as the ability to hold themselves inverted before attempting any/all gymnastics.

1. Revisit Squatting Technique

   • Here you can connect the clean with some other compound movements.

   • Cue the athletes from the top of the thruster and down. Start with the initial squat clean thruster, pause overhead, then initiate each rep from the top of each thruster on your call

   • Build on the same concepts with the wall ball

2. Revisit Hinging Technique

   • Perform: DB and KB deadlift, clean, snatch, swing, and overhead press (if necessary)

3. Teaching Bounding/ Plyometrics: Jump Rope, Double Unders, Box Jumps

   • Start with basic bounding drills. Assess jumping mechanics via bunny hops & penguin jumps. Then add rope and monitor skill/athleticism with single unders/skipping rope. Explain hand position & wrist action, good jumping mechanics & bounding control.  

   • Start at a low box height to test comfort jumping up to an object. Cue bracing, arm action and powerful drive of legs into floor, along with landing with confidence/placing feet on box during landing. Starting with depth drops from a low height can be a good idea if the member is hesitant to jump to an elevated platform. This can help you assess lower leg strength and control when jumping down from an object. During the step up pay attention to single leg strength & mechanics.  

4. Teach Rowing Technique

   • Order of operations (in the simplest of descriptions): legs, hip/chest, arms, arms, hip/chest, legs

   • Can also discuss flywheel/damper settings

5. Teach Bike Seat Placement

   • Slight bend in the knee on the down stroke (when leg is “fully” extended)

   • Slight bend in the arm when you go into “full” extension

6. Optional Piece

   • If time and you feel comfortable putting movements into a higher intensity setting, have them perform a workout in a controlled setting as you cue/coach the movements.

     • 8-12 Minute AMRAP:

       15/10 Cal Row

       15/10 Cal Bike

       15 Wall Balls

       *Loading and implement based on coaches discretion