2016 Group Coaching Session Format

Group coaching sessions begin with a specific mobility warm up of 8 mins followed by 6-8 minutes of session specific movement based skills & development to stimulate the musculoskeletal & nervous systems. The conditioning component of each session will run between 18 & 21 minutes, always followed by 6 minutes of core.

Each group will run for 45 minutes, all participants are encouraged to apply any additional and individualised mobility before each group session.

 

Monday 6 am Civic Park 

Strength

Every 3 minutes

4-6 L-sit pull up 

4-6 Bar dips 

4-6 DB front squat 

6 sets 21 minutes

60:60

SLBR

Band scapula retractions 

3 sets 6 minutes

 

Tuesday 6 am Civic Park

Strength Endurance

60:60

Alt DB box step ups 

Alt Single arm horizontal ring pulls

Alt DB vertical press

3 sets 18 minutes

60:60

DB Flexion extension  

Prone ring high plank

3 sets 6 minutes

 

Tuesday 12 pm Kennedy Reid Domain 

Strength Endurance 

60:60

Alt DB box step ups 

Alt Single arm horizontal ring pulls

Alt DB vertical press

3 sets 18 minutes

60:60

DB Flexion extension  

Prone ring high plank

3 sets 6 minutes

 

Wednesday 6 am Georges Heights Oval

Time under tension slow tempo

45:45

OH (PVC) squat

DB walking lunge

Cable alt wood chop

3 sets 18 minutes

60:60

Static squat stance 

Chameleon crawl 

3 sets 6 minutes

 

Wednesday 945 am Civic Park 

Muscle Metabolism

Every 2 minutes 30 seconds

8 BB sumo deadlift 

6 KB alternating reverse lunge 

4 bar chin ups

7 sets 18 minutes

30:30 

Anterior dish 

Posterior dish 

5 sets 5 minutes

 

Thursday 6 am Civic Park

Speed & Power

DB alt squat snatch

MB twister

Band sprints

6 sets 18 minutes

20:10

MB partner dynamic flexion extension

12 sets 6 minutes

 

Thursday 12 pm Kennedy Reid Domain

Speed & Power

DB alt squat snatch

MB twister

Band sprints

6 sets 18 minutes

20:10

MB partner dynamic flexion extension

12 sets 6 minutes

 

Friday 6 am Civic Park 

Interval Strength 

30:30 

Bosu step over progressions 

3 point plank 

Double unders 

4 way multi-directional run 

6 sets 24 minutes

 

Saturday 7 am Georges Heights Oval

TEAMS Head 2 Head

Each team member to perform a minimum of 10 repetitions before the next team member can go

Teams will perform as many repetitions as possible for each movement in the time allocated

Each team will be responsible for keeping record of total repetitions. Failure to keep record or to provide false score(s) will=25 burpees as a TEAM at the end of proceedings

 

Travelling barbell burpee jump over-Move the bar up and down a 20 m grid as many times as possible 

10 minutes

Toes to bar- Each team member will perform 10 repetitions at one time before the next team member can start 

10 minutes 

KB power snatch ladder Malcolm-Team members will run to allocated kettle bells located at 10 m junctions to perform a minimum of 10 repetitions before running back before the next team member can begin 

10 minutes

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