2021-06-16 7-Fit

Coaching skills that I’m focusing on:

• If there is a technical movement, do a full review and break it down
• Get athletes pumped up, they should want to be there
• Take every opportunity to coach movement

2021-06-16 7-Fit Eval

Warm Up

• 2 minute demo
• 6 minutes

3 Rounds
30 second goblet squat hold
10 air squats
10 Banded Hip Hinge From Rig

total: 8 minutes

Strength

• 1 minute transition
• 3 minute demo
• 6 minute review
• 18 minutes

4 Sets
15 DB Front Squats
10 DB Deadlift Lunges
10 Med Ball Hamstring Curls
1:30 rest between rounds

Going to suggest 25-30# for men on the workout and 15-20# for women.

total: 36 minutes

Metcon

• 1 minute transition
• 15 minutes

5 Rounds for time
21 Wall balls
15  Burpees
Time Cap 15 minutes

This workout was really hard for the 7 Fit athletes, increased the time cap to 18 minutes. Recommend the class to choose a wall ball weight they can get through the reps in 2 sets.

total: 52 minutes

Stretch Remainder of time

• pigeon stretch
• seated hamstring stretch
• glute stretch
  • on back with foot over opposite knee
  • pull leg to chest

Links for movements

• Dumbbell Deadlift

  • demo
  • start in a standing position with dumbbells in each hand
  • feet hip-width apart
  • shoulders slightly in front of dumbbells at start
  • dumbbells will start and end right outside of your feet
  • dumbbells remain over the middle of your foot during the movement
  • flex the knee a little without it being locked out
  • keep your core engaged, super important
  • deadlift is initiated with your hips sent back on the way down

• Dumbbell Lunge

  • lunge forward keeping your torso upright and your core engaged
  • for a strong lunge position you want your front leg to make a 90º angle at the knee with your shin verticle
    • if your knee is too far over your toes it will put extra stress on it
  • dumbbells stay static by your side, no swinging them!
  • shoulders stay engaged by being pulled back and down
  • step back

• Banded Hip Hinge

  • demo of the hip hinge variation we are doing
  • good cues and points of performance
  • Driving through your heels
  • consciously activate the gluteus maximus (butt), stand up and squeeze.
  • Lower yourself back to the hinge by using a controlled and slow movement.
  • focus on using the glutes and hamstrings by driving from the heel
  • if your back is feeling worked you are doing these wrong!
  • keep shoulders back and engaged
  • core tight

• Medicine Ball Hamstring Curls

  • demo and points of performance
  • Start with heels on medicine ball
  • pull ribs down
  • engage by driving your hips to extension
  • keep hips up high the whole time
  • pull feet as close as you can to your glutes
  • extend back out

[Dumbbell Deadlift]: Dumbbell Deadlift “Dumbbell Deadlift” [Dumbbell Lunge]: Dumbbell Lunge “Dumbbell Lunge” [Banded Hip Hinge]: Banded Hip Hinge “Banded Hip Hinge” [Medicine Ball Hamstring Curls]: Medicine Ball Hamstring Curls “Medicine Ball Hamstring Curls” [//end]: # “Autogenerated link references”