The
Functional Circle Class last semester was a blast. As I explained in
my blog post “New
Directions“ I
had some challenges to overcome, but everything went quite fine and
the participants were satisfied. What I learned from teaching this
class was that even with very limited equippment it
is possible to challenge 10-15 people in one session. My focus was to
achieve high movement quality, before letting people lift heavy
weights. That's why I
put a focus on mobility and controlled mobility, further on in a
second part on core and joint stability. Within a few sessions,
movement quality improved very quickly. This was quite impressive and
surprised me a lot.
As
the weather got better and temperatures became warmer, the wish of
training outside got stronger. I was open for this idea, even though
there were some challenges to overcome. It was not possible to use
the equipment the
way I wanted to: there were limited possibilities to hang or set
things properly and someof
the stuff available couldn't
be used outdoors at all. After easter
break I came up with a new concept. Still, I
oriented myself on the Human Movements, so Push, Pull and Core
Training built a stable part of the plan. After squats, I wanted
to do lunges, because I needed some more time to figure out how to
get the people to hip hinge perfectly with the equipment and
time I had available.
So
the final plan was:
Mobility:
Pull Over
Spiderman
Walkout
T-Spine Rotation
Squat to Stand
Lunge Matrix
Cook Hip Lift
T-Spine Rotation
Squat to Stand
Lunge Matrix
Cook Hip Lift
Stability:
Halo
Theraband Hip Hinge and Row
Seratus Push Up
Monster Walks
Alternating Arm Leg Raise
Superband Bycicles
1) Triset
Inch Worm
Lunge
Band resisted Mountain Climber
2) Triset
Theraband Push
TYI Rows
Side Plank
To
train coordination we did a series of different throwing, catching
and running exercises with a ball, to also get the cardiovascular
system started.
The
participants of the class stayed the same throughout the whole time.
What they achieved in movement quality in the first sessions
benefited them a lot later on. They learned new exercises even more
quickly which allowed them to train more intensively. Also, their
focus became totally different. In the beginning everyone wanted to
be exhausted as much and as quickly as possible. So they went through
the strength part very sloppy to be able to do more and more reps.
But soon the participants realized that the more effort they put into
the strength part, the more benefit they got out of the whole
class. Still, everyone
was exhausted after class, even more than before.
Now
the next year of Functional Circle starts and a new plan is being
designed. This time focusing on the hip hinge. The hip hinge is a
complex movement pattern and I find it difficult to
teach. But building a lot of regressions into the two warm up circles
is the perfect way to make the hip hinge clearer to the people. But
that's another story to tell in a different post following soon.
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