SIGNATURE 2021.Q2 (B)
SIGNATURE 2021.Q2 (B)
PROGRAMMING TEMPLATE
Pick Drill [20-24]
13 Mins
Rhythm Row (build by intensity) [23-26]
Rhythm Row (build by rate) [27-30]
Steady [25-27]
PROGRAMMING PURPOSE
This first rowing block is about building energy and excitement of
class within the first three songs then finding a strong pace that’s
consistent for the final song. The rate ramps up quickly by song
3, so be sure to build the power in song 2 to get them warmed up.
Song 4 is a mid/high rate steady leaving them breathless - it is
not a rest. Use your voice and the lighting to keep them focused!
(TR Long Transition Clip)
Full body flow - Dynamic Movement - Maintain elevated heart rate
while increasing blood flow & oxygen to the muscles
5 Mins
Option A: 60s stretch + 2rds, 4 movements 30s each
Option B: 1rd, 4 movements, 40s each (ladder style:
ABCDCBA) *Do final movement until the end of the song
Option C: 2 rds, 5 movements, 30s each
This floor block is a full body flow BODYWEIGHT segment. You
should move from movement to movement without any rest. Aim
to pick dynamic compound movements that target larger muscle
groups and get the entire body working. This is a great time to
challenge that member who has been doing the modified version
of the movement for a long time. Coach them to level up and
celebrate them when they do!
(TR Long Transition Clip)
11 Mins
Ladder Up + Steady [24-26]
OR
Steady [23-25] + Steady [26-28]
Rhythm Row (build by rate) [27-30]
The second rowing block differs depending on which direction
you take as a coach. The two steady songs will build in energy to
take you to your max effort on the final Rhythm Row song. The
ladder will give you a taste of energy in song 1, followed by a
strong steady that focuses on endurance before dropping them
down into a recovery for the beginning of song 3.
(TR Long Transition Clip)
Targeted Muscular Repeat - Toning & Sculpting - Recover heart
rate, target smaller muscle groups, increase stabilization of larger
muscles.
5 Mins
Option A: 2rd, 3 movements, 40s each + 60s Burnout
Option B:
Part 1 [2rds, 2 movements, 30s each]
Part 2 [2rds, 2 movements, 30s each]
Part 3 [60s burnout]
This floor block utilizes dumbbells and is geared towards burning
out the smaller muscle groups to tone and sculpt. Be mindful of
what movements you pair together to ensure we’re finding
muscle fatigue before the 5-minute is up! Remember to sandwich
cue and connect with your crew. Let them know you see them!
The suggestion here is to burn same compounded muscle groups
or opposing muscle groups.
(TR Long Transition Clip)
9 Mins
2-4
Mins
Distance [open rate]
Option A: 90s - 90s - 90s
Option B: 2 min - 2 min - 60s
Option C: 90s - 3min
Option D: 60s - 60s - 60s - 60s
For this final rowing piece, you’ll choose your own distance
challenge(s) to do for your crew. Repeats, halves or doubles are
great options here. This is the best time to set them free and
encourage them to build camaraderie in the crew by rowing for
one another. Each distance piece should have a goal attached to
it, both individual and boat. Be sure to celebrate the crew!
Reverse Pick Drill Row & Stretch
When you cool them down, be sure to celebrate them and send
them their way feeling empowered and accomplished.
Post-class transition song
SIGNATURE 2021.Q2 (B)