DEFINE

Challenge your body to change your body!

“A total body strength based workout designed to leave no stone unturned.
Strengthen and define your body during this high rep session that will leave
you feeling strong and energised”
DESIRED OUTCOMES FOR
PARTICIPANTS
Participants should feel that they have worked their entire body successfully,
executing each movement pattern to a safe and effective standard. They should
also understand the “why” for each exercise and how they can be regressed and
progressed to suit.

They should feel the benefits of strength training and see progression week on
week, never stagnating in the same pattern or weight selection. Repetition in
this class is only in relation to the movement, not the content or weight.
WHAT SHOULD IT
FEEL LIKE?
Participants should always feel pushed, regardless of how long they have been
coming to this class. It should feel challenging and focused but in a “team
spirit” type format, with attendees connecting with the coach and other
participants alike. As the coach is always leading by example at the front, they
should be aspirational in their efforts and movement & have great eye contact
with participants.

As for all signature classes, this class should be programmed to suit and attract
all ages and abilities. Smart coaching and session plans will ensure that micro
progression techniques enable someone with limitations, and someone who
can be challenged to work next to each other and still feel successful.

The energy in the room should be powerful and progressive. As we are working
with weights, the emphasis should be on:

• Movement
• Performance
• Skill

This means that we always start coaching from the ground up, ensuring good
movement patterns with smaller weights or even body weight if required. We
then coach progressive and efficient load which ultimately means finding the
sweet spot for each individual between movement and outcomes in each class.
They should feel stronger and more confident with each class.

The coach is empowered to offer variation in this class to ensure all members
find their own space. An example may be in coaching a loaded squat based
movement pattern & offering the ability to back squat, front squat, Air squat or
add variation through adding an advanced variation such as thrusters or
plyometric movement. This ensures that mobility, restrictions or even advanced
ability are considered.
WHAT SHOULD IT
FEEL LIKE?
The flow is paramount to ensure enjoyment and that safe execution of
movement is maintained and risk of injury is minimised. An example of this may
be avoiding moving between floor and standing exercises during the same
section of a workout.

If music is used, it should be suitable for all age groups but be beat lead tracks
as It should be used to enhance the experience of the class and where possible
assist in the coaching elements, I.e. using the beats to count reps or encourage
movements.
WHO DOES THIS CLASS
APPEAL TO?
This class could appeal to all ages and abilities if marketed correctly in club and
by instructors.

Essentially the program could benefit most individuals, but its success will be
deemed by the instructors that will be teaching this and the appetite in club.

This class may have been previously marketed as a conditioning, Blended

aerobic or toning class and this may have previously meant that male
participants would not have chosen to attend. It may have also encouraged an
attendance of a solely older demographic. We believe that all of our signature
classes should be open to all and have the same appeal so we would love to
encourage attendance from a mixed demographic. We feel we can do this by
using modern training techniques and smart coaching.
HOW WILL THIS BE EXPLAINED
TO OUR MEMBERS?
This will be explained as:

Challenge your body to Change your body! “A total body strength based
workout designed to leave no stone unturned. Define and strengthen your body
during this high rep session that will leave you feeling strong and energised.”

The outcome for members is very clear in this statement but it will still allow for
adaptability and creative input from the instructor and allows the class to be
flexible in terms of resistance equipment variations and even body weight
options.
EXAMPLE CLASS SESSION
CONTENT & FLOW
(45 MINUTE FORMAT) 1 BODY WEIGHT

Warm up, mobilisation &activation (5 minutes) – relevant to the workout & can
be based on aerobic blended movement patterns or pure movements
Consider primal patterns – Squat, Lunge, Push, Pull, Bend, twist, Gait

Section 1 – Squat variations track (5 mins)

Section 2 – lunge variations track (5 mins)
Section 3 - Combo Exercises/Slings Track (5 mins)
Section 4 - Deadlift/Balance variations track(5 mins)
Section 5 – Extended Core focus track – Glutes & Back (5 mins)
Section 6 – Isolation core focus track – Abdominals (5 mins)
Cool Down & Stretch (5/7 minutes)
EXAMPLE CLASS SESSION
CONTENT & FLOW
(45 MINUTE FORMAT) 2 BODY WEIGHT

Warm up, mobilisation &activation (5 minutes) – relevant to the workout & can
be based on aerobic blended movement patterns or pure movements
Consider primal patterns – Squat, Lunge, Push, Pull, Bend, twist, Gait

Section 1 – Aerobic movement patterns – incorporating Squat/Lunge/bend

variations (5 mins)
Section 2 – Aerobic movement patterns – incorporating sumo/curtsey/ballet
inspired moves(5 mins)
Section 3 - (5 mins) Plyo/explosive Movement – Squat/lunge/jump patterns*
Section 4 - (5 mins) Kick combo patterns – front/side/back
Section 5 – (5 mins) Whole core Focus – Plank walk out/burpee combos/sling
work
Section 6 – Isolation core focus track – Abdominals (5 mins)
Cool Down & Stretch (5/7 minutes)

*options always offered

EXAMPLE CLASS SESSION
CONTENT & FLOW
(45 MINUTE FORMAT) 3 WITH WEIGHTS

Warm up, mobilisation &activation (5 minutes) – relevant to the workout & can
be based on aerobic blended movement patterns or pure movements
Consider primal patterns – Squat, Lunge, Push, Pull, Bend, twist, Gait

Section 1 – Squat combos - Bar/plate options (5 mins)

Section 2 – Lunge and Lateral Work – Bar/plate options (5 mins)
Section 3 – Single leg Focus work – Bar/plate options (5 mins)
Section 4 - Glute focus/floor work – (additional plates as req) (5 mins)
Section 5 – Wider Core focus –Plate Sling work/donkey kick/leg lifts/raises(5
mins)
Section 6 – Isolation core focus track – Abdominals (additional plate as req) (5
mins)
Cool Down & Stretch (5/7 minutes)
*options always offered
EXAMPLE CLASS SESSION
CONTENT & FLOW
(45 MINUTE FORMAT) 4 MOVEMENT / COMBO AND MUSIC FOCUS

Warm up, mobilisation &activation (5 minutes) – relevant to the workout & can
be based on aerobic blended movement patterns or pure movements
Consider primal patterns – Squat, Lunge, Push, Pull, Bend, twist, Gait

With this option we are focusing on FLOW – movements are seamless and link
together. Musicality can add a new dimension here

Section 1 – Combo 1 – lower Body focus layered combos (5 mins)

Section 2 – Combo 1 – Level 2 variations (add movement and or power/plyo - 5
mins)
Section 3 - Combo 2- lower Body focus layered combos (5 mins)
Section 4 – Combo 2 - Level 2 variations (add movement and or power/plyo- 5
mins)
Section 5 – Combo 3 - lower Body focus layered combos
Section 6 – Combo 3 - Level 2 variations (add movement and or power/plyo- 5
mins)

Cool Down & Stretch (5/7 minutes)

*options always offered