Farmington Valley Fitness Boot Camp - New Client Orientation
Turning a Lead into a Free Trial Member
Boot Camp Orientation- 75 Minutes Total
***10-15 Minutes Before Start of Orientation***
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Handout Personal Name Tags
Get To Know Trial Members Better
LEARN NAMES
***Official Start of Orientation***
I.
Welcome to Boot Camp- 15 minutes
a.) Walking Talking Billboard Introductions
a. Introduce Clients
b. Tell Stories
b.) Trainer Introductions
a. Robert, Tyler, etc
c.) Program Mission Statement/Objectives
a. Becoming the Next “Walking Talking Billboard”
b. We “Don’t HAVE TO Work With You
c. Not Here to Be Your Friend
d. Results – You NEED To Be Willing to DO THE WORK!
d.) Purpose of the Orientation
a. Familiarity with Warm-up/Cooldown
b. Exercise Movements
c. Ease Transition on Day 1 – To Avoid “Deer in Headlights”
e.) Expectations of Trial Members
a. Trust Us
b. DO What We Tell You To
c. Be Prepared To DO The Work
d. Fat Loss Is Easy, ONCE You Discover HOW HARD It Is!
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II.
Boot Camp Workouts 101- 45 minutes
a.) Pre-Workout Routine- 10 minutes
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Briefly Explain Purpose of Pre-Workout Routine
1.) Corrective Stretching and Self-Massage
2.) Loosening and Preparing Your Muscles For Movement
3.) This IS EXERCISE and THE FIRST STEP IN MOVEMENT
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Handout Complimentary Rolling Pins
1.) What They Are
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5-10 rolls or 30 seconds self-massage on all high priority muscle groups
(front/inner/outer hips and thighs, upper/mid back, lats)
1.) Calves (Gastrocnemus/Soleus)
2.) Outter Thigh (Illiotibial (IT) Band)
3.) Hip Flexor (Tensor Fascia Latae – “TFL”)
4.) Inner Thigh (Adductors)
5.) Glutes (Piriformis)
6.) Lats (Latissimus Dorsi)
7.) Upper Back – (Thoracic Spine – T-Spine)
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World’s Greatest Warm-up Stretch
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Teach and Perform The Ultimate Stretch @ 5 reps/leg
1.) Forearm to Instep (add rotation as needed)
2.) Lateral Lunge into X-Body Squat (Show progressions/regressions)
3.) Inchworm w/ Hip Lunge
4.) T-Rotation
5.) “Y” Squat into Sumo Toe Grab
- Perform to Workout Muse – 5 Minute Warm-up Track
b.) Workout Routine- Rapid Fat Loss 101: 20 minutes
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Briefly Explain Training Philosophy
NOTES:
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The Six Pillars of Rapid Fat Loss Training
1.) Body Weight Before External Resistance – Progress from here, Control Your
Body Through Space,
2.) Total Body Workouts – Use More Muscle Fibers, Greater Caloric Burn, Creates a
Greater “Afterburn” or (EPOC “Excess Post-Exercise Oxygen Consumption”)
3.) Train Multi-Planar, Multi-Joint Movement Patterns in Free Space- Strength,
Cardio, Core, and Total Body Exercises – THIS IS HOW YOU FUNCTION!
4.) Perform Alternating Sets (Circuit Training) – Time Efficient and Greater EPOC
5.) Escalating Density – Greater Work Completed in Less Time, Great for
Hypertrophy (Muscle Growth) and Glycogen Depletion (Fat Burning) - Great For True
Fat Burning and Greater EPOC
6.) Escalating Intensity – Workouts Become More Difficult Further Into Them, Short
and to the Point, Yet Never “Easy”, Keeps Your Body “Engaged” Every Session
NOTES:
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Perform Initial Group Fitness Assessment
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Overhead Squat Assessment
1.) Perform 10-15 SLOW and CONTROLLED reps
2.) Assess individual performance
3.) Explain common muscular imbalances
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Plank Hold Assessment
1.) Perform 1 – 30 second round
2.) Assess individual performance
3.) Explain common muscular imbalances
The Boot Camp Functional Movement Screen
I.) Demonstration of Exercises – Have them perform 30secs or 10 repetitions of each
1.) Cardio Exercises:
a. Stationary Running (Not JOGGING!)
b. Jumping Jacks
c. Burpees (also Core)
d. Plank Jacks (also Core)
2.) Core Exercises:
a. 4-Way Pillar Variations- Front, Side R/L, Back (Pillar Bridge)
b. Show Progressions (with Instructors)
3.) Double-Leg Exercises: Squats
a. Prisoner or BTW (Show Progressions)
4.) Pushing Exercises:
a. Push-ups (Show Progression/Regressions)
b. High Plank (Also Core)
5.) Single-Leg Exercises:
a. Split Squats
b. Lunges (Differentiate between the two)
6.) Pulling Exercises:
a. Inverted Rows (Progressions *if needed)
b. Renegade Row (BTW or Loaded)
NOTES:
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II.) Assessment of Clients
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-
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Assess individual performance of foundational body weight movements
o Including Strength, Core, and Cardio exercises
Teach skill sets associated with each exercise to best prepare clients for first day
of workouts
o Give feedback on movement form and body placement
Depending on the type of exercise, teach and perform approximately 10-15
SLOW, CONTROLLED reps or 60 seconds of SLOW, CONTROLLED work for
each of the following movements in the exact order listed (perform multiple sets if
necessary)
o Be sure to request that clients give feedback while performing the
movements- do they feel any pain or discomfort in the muscles or joints?
Based on your visual assessment and client feedback, takes notes regarding
what training modifications will need to be made before the first official boot camp
workout
o Document clients with need for modifications due to serious imbalances
or limitation injuries
NOTES:
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III.) Progression and Regression Demonstration – (ONLY INSTRUCTORS PERFORM!)
1.) Knee Dominant –
a. Band Squat
b. KB Goblet
2.) Hip Dominant
a. KB Deadlift
b. KB Swing
c. DB Deadlift
3.) Unilateral
a. Split-Squat
b. Lunge (Reverse/Forward)
c. SL DL or SL RDL
4.) Horizontal Core
a. Band Load
b. DB Load
c. TRX Load
5.) Vertical Load
a. Band Squat and Press
b. DB Squat and Press
c. KB High Pull
NOTES:
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c.) Post-Workout Routine- 10 minutes
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Briefly Explain Purpose of Pre-Workout and Post Workout Routine
o
o
o
o
Corrective Stretching and Self-Massage
Cool Down
Increase Blood Flow
Speed Recovery Ability
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Hand Out Rolling Pins
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5-10 rolls or 30 seconds self-massage on all high priority muscle groups
(front/inner/outer hips and thighs, upper/mid back, lats)
o
o
Pick 2-3 (THEY FELT MORE) To Perform Post Workout
They Can Perform More *AS NEEDED
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Static Stretching
1.
2.
3.
4.
Kneeling Hip Flexor
Standing Adductor
Wall Calves Stretch
Foam Roll Lat Stretch
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Band Static Stretching
1.
2.
3.
4.
5.
90/90 Hamstring
Glutes (Piriformis)
Outter Thigh (IT BAND)
Inner Thigh (Adductor)
Quads
NOTES:
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III.
Boot Camp Rapid Fat Loss Nutrition 101- 5 Minutes
TO START, KEEP IT SIMPLE AND FOLLOW THE DONE-FOR YOU 12 RAPID
FAT LOSS MEAL PLANS OR RAPID FAT LOSS NUTRITION MADE SIMPLE
FOR BUSY PEOPLE TO THE BEST OF YOUR ABILITY! WE WILL GO INTO
MORE DETAIL REGARDING THE NUTRITION PLAN AT THE UPCOMING
GROCERY STORE TOUR AND NUTRITION SEMINAR!
IV.
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V.
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Conclusion: Accept the Boot Camp Challenge- 5 Minutes
Handout Farmington Valley Fitness Boot Camp FAQ’S HANDOUT:
Transform: Motivate the hell out of them!
Personal Attention- ? Minutes
Please be sure to make all clients aware that you will be available for as
long as needed to discuss any individual questions or concerns regarding
today’s orientation or the program in general
NOTES:
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