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


  • 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


  • 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
  • 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”

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