While there is a lot of variety in every class, this is the general flow:
Foam rolling / massage stick
Stretch / mobility
Corrective exercises (to fine-tune good movement patterns)
Active warm up
we then move into the strength / fitness portion of the class which is based on:
there are three stations - each with a different activity (push, pull, hinge, squat, stabilize). Each student spends three minutes at each station and then rotates. This allows for a variety of movements, and keeps the class fun.
Each exercise in the tri-set is scalable. For instance, if a student is having a hard time with a movement, an easier form of the same pattern will be given. If the movement is too easy, some resistance / weight / extra challenge will be added. The idea is that each student is working at a level that is challenging to them, but that they can perform without compensation or pain.
Generally, we have time for two different tri-sets, so each class features six separate movements.
We usually end each class with some brief agility work. It’s both fun and challenging, and generally results in some good laughs.
Every class ends with high-fives for a job well done.