Actualize Fitness Essentials Group Training Foundation Table of Contents

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Reginald Chandler
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1 Table of Contents Introduction & Details Day 1 - Warm Up Day 1 - Introduction to Functional Bodyweight Movement, Resistance & Conditioning Day 2 - Warm Up Day 2 - Introduction to Weighted Movement, Resistance & Conditioning

2 Introduction & Details Actualize Fitness (AF) Group Training is a 2-day pre-requisite for all other AF Essentials group coaching classes. Your AF instructor will: Conduct a quick dynamic warm up to activate muscle groups, increase mobility and flexibility, and prepare for training Teach you how to assess, correct and promote biomechanical movement pattern efficiency Help you discern and address imbalances while also considering structural abnormalities (if any) Encourage body awareness and motor skill development, neuromuscular balance & stability Coach movement technique and how to allocate resistance correctly through the kinetic chain Develop foundational core and bodyweight resistance strength Increase trainability, workload capacity and coachability Introduce energy system, cardiovascular and endurance training Teach orative techniques And much more! Actualize Fitness (AF) Group Training Details Group Training Days/Times 1 o Tuesdays at: 6:00am-7:30am, 8:00am-9:30am OR 11:30pm-1:00pm 2 o Thursdays at: 6:00am-7:30am, 8:00am-9:30am OR 11:30pm-1:00pm Maximum Participants: 12. You must register for these classes either: 1. In person with AF Staff 2. Online: 7&sView=day&sLoc=0) 3. On the app: get.mndbdy.ly/s1ud/yx81ocxs1v Once AF 1&2 are completed, you may attend unlimited AF Essentials Membership group coaching classes: SPB Transformation (1hr): Strength. Performance. Body. Transformation. HIIT (30min): High Intensity Interval Training. Disclaimer By accepting and participating in this exercise plan, you agree to defend, indemnify, and hold harmless Actualize Sports & Fitness (Realize LLC) and their employees from all liabilities, claims and expenses, including attorney fees that arise from your use of this exercise program.

FMS Screen: Active Straight-Leg Raise (1/side): While lying on back, arms at side; raise one leg as high as possible without bending knee; leave the other leg on the floor.

3 Day 1 - Warm Up Intro to Foam Rolling: Quads, hip flexors, IT band/tensor fascia latae, adductors, hamstrings, upper back, thoracic extension, lats, pecs. You are encouraged to arrive 10 minutes early or conclude training with foam rolling on your own. FMS Screen: Active Straight-Leg Raise (1/side): While lying on back, arms at side; raise one leg as high as possible without bending knee; leave the other leg on the floor. Coach is looking for: angle of raised leg; if it s bent, the alignment of ankle in relation to the mid-thigh. Screening for: hamstring and calf flexibility, hip mobility, and pelvic stability. Score: 0=Movement is painful, requiring referral to healthcare professional 1= Inability to perform or complete functional movement pattern 2=Ability to perform a functional pattern, but with some degree of compensation 3=Unquestioned ability to perform functional movement pattern Supine Leg Bridge with Leg Whip (6/side): Double leg bridge iso hold with glute activation; conduct lateral leg whip at top of hip extension and resist rotation at the lower back or hips dropping. Half-Kneeling Adductor Dip (6/side): Make thighs right angle to one another; rock out to outside/up leg to activate groin. Rocking Ankle Mobilization (6/side): Pike position; tuck one foot behind the other; push heel down to stretch calve/achilles. FMS Screen: In-Line Lunge (3/side): Feet pointed straight forward and in line with each other with back knee on ground; conduct basic lunge by standing up while holding the dowel behind back, one hand near the neck, one hand near the lower back. Coach is looking for: rear knee must touch the floor just behind forward foot, and dowel must remain vertical; dowel must also maintain contact with the head, upper back and butt during the entire move; faulty movement patterns include feet turning in or out, the torso tilting forward or backward, or an inability to balance. Screen for: movement pattern efficiency, ankle knee stability, as well as abductor and glute/hamstring and core strength weakness. Score: 0=Movement is painful, requiring referral to healthcare professional 1= Inability to perform or complete functional movement pattern 2=Ability to perform a functional pattern, but with some degree of compensation 3=Unquestioned ability to perform functional movement pattern

FMS Screen: Hurdle Step (1/side): Step over a hurdle that is a little below knee height (can use an imaginary hurdle); while holding the dowel across shoulders, step over hurdle with one leg; touch

4 FMS Screen: Hurdle Step (1/side): Step over a hurdle that is a little below knee height (can use an imaginary hurdle); while holding the dowel across shoulders, step over hurdle with one leg; touch heel down on the other side; return to starting position. Coach is looking for: ability to stabilize and balance; shifting in level of the hips; how neutral the upper body remains. Screening for: movement pattern efficiency of hips, knees, ankles, glute/hamstring and core strength weakness. Score: 0=Movement is painful, requiring referral to healthcare professional 1= Inability to perform or complete functional movement pattern 2=Ability to perform a functional pattern, but with some degree of compensation 3=Unquestioned ability to perform functional movement pattern FMS Screen: Rotational Stability (1/side): In quadruped position, raise arm and leg (same side) until they are parallel to the floor; then touch elbow to your knee; extend the leg and arm again and return under control to the start position. Repeat with other side. Coach is looking for: elbow knee alignment, trunk rotation, and differences between right and left sides. Screen for: movement pattern efficiency, core stability, balance and asymmetry. Score: 0=Movement is painful, requiring referral to healthcare professional 1= Inability to perform or complete functional movement pattern 2=Ability to perform a functional pattern, but with some degree of compensation 3=Unquestioned ability to perform functional movement pattern FMS Screen: Trunk Stability Push-Up (1-3): Perform push-up with hands aligned with the top of forehead for men and chin for women. Coach is looking for: movement should be a simultaneous, full-body movement; watch for hyperextension of spin or saggy hips. Screen for: movement pattern efficiency, trunk stability, upper body and core strength. Score: 0=Movement is painful, requiring referral to healthcare professional 1= Inability to perform or complete functional movement pattern 2=Ability to perform a functional pattern, but with some degree of compensation 3=Unquestioned ability to perform functional movement pattern

5 FMS Screen: Shoulder Mobility (1/side): Make thumbs-in fists and put both hands behind back at the same time; one hand goes over the shoulder while the other comes from the bottom and reaches up the back; the closer your hands are together, the better. Repeat other side. Coach is looking for: Rounded shoulders, how close hands are together, symmetry between sides. Screening for: range of shoulder motion, external and internal rotation, and posture. Score: 1, 2, 3 0=Movement is painful, requiring referral to healthcare professional 1= Inability to perform or complete functional movement pattern 2=Ability to perform a functional pattern, but with some degree of compensation 3=Unquestioned ability to perform functional movement pattern Split Stance Dowel Pec Mobilization (6/side): Top part of split stance extension; engage core; proud chest; dowel held by bottom arm and in palm of upper arm; drive bottom arm through upper arm to activate chest.

6 Day 1 Introduction to Functional Bodyweight Movement, Resistance & Conditioning ORDER EXERCISE/WEEK SETS REPS/YDS TEMPO/LOAD REST NOTES INTRO TO ISOMETRIC BALANCE & STABILITY Learn the difference between balance & stability: engage glute and allow remaining resistance to allocate correctly through chain A1 Single Leg Balance w/isometric Hold w/straight Leg Flexion A2 Single Leg Balance w/ Isometric Lateral Tilt A3 Single Leg Balance Bent Over w/isometric Crane DYNAMIC BALANCE & STABILITY B1 Single Leg Dynamic Straight Leg Flexion B2 Single Leg Dynamic Lateral Tilt B3 Single Leg Dynamic Bent Over Crane 1 20s/side Control No 1 20s/side Control No 1 20s/side Control No 1 10/side Control No 1 5/side Control No 1 5/side Control No INTRO TO SPLIT SQUAT & LUNGE FORM C Isometric Split Squat 1 15s/side Iso-Control 30s 1. Double chin 2. Proud chest 3. Long spine 4. Engage core 5. Upright shin 6. Engage back glute/ham to allocate resistance correctly D Half-Kneeling Split Stance 1 8/side s Same notes as B but start from ground position Squat E Forward Lunge 1 8/side s Same notes as B; ensure back glute fires so forward leg doesn t take over F Reverse Lunge 1 8/side s Same notes as B; ensure back glute fires so forward leg doesn t take over G Lateral Alternating Lunge 1 8/side s Same notes as B; ensure knee does not drive too far over foot, draw hip back to heel I J1 J2 J3 J4 INTRO TO BODYWEIGHT SQUAT INTRO TO SINGLE LEG SQUAT Single Leg Squat w/free Leg Sagittal Single Leg Squat w/free Leg Frontal Lateral Single Leg Squat w/free Leg Transverse Single Leg Squat w/free Leg Transverse Lateral s 1. Universal stance, feet just outside shade shoulders 2. Double chin 3. Proud chest 4. Engage core 5. Drives knees wide while drawing hips back; negative & positive w/glutes-hams primary (not adductors-hips) 6. Squeeze glutes at bottom and stand through heel 7. Stand to close hip flexion at top 1. Double chin 2. Proud chest 3. Long Spine 4. Draw hip back to heal to allocate resistance to glute/ham 5. Knee/patella track with second toe from pinkie 6. Stand to close hip flexion at top 7. Hips and shoulders lower/raise together

7 INTRO TO SINGLE LEG ROMANIAN DEADLIFT Teach double leg hinge first Use 3 cones 1. Double chin 2. Proud chest 3. Slight flexion in knee 4. Draw hip back to heal to allocate resistance to glut/ham 5. Pull through heal to close hip flexion at top K1 Single Leg RDL w/ Double Hand Sagittal Hand Touch K2 Single Leg RDL w/ Crossover Hand Touch K3 Single Leg RDL w/ Crossunder Hand Touch INTRO TO PLANKING See plank principles below: L1 Prone Elbow Plank s / Control No 1. Shoulders over hands/elbows L2 Prone Straight Arm Plank s / Control No 2. Protract scapula up w/march L3 Elbow Side Plank s / Control No 3. Engage core, suck belly button to spine L4 Straight Arm Side Plank s / Control No 4. Squeeze glutes, crack the nut w/leg Raise (if able) L5 Supine Elbow Plank s / Control No 5. Don t round upper back or let hips sink L6 Supine Straight Arm Hip s / Control No 6. Pull floor apart with feet Thrust INTRO TO PUSHING M Perfect Push Up 1 AMRAP s Use all plank principles; elbows at 45 degree angle; allocate resistance to posterior lats on negative; positive with anterior chest, tris, shoulders. Break teaching the movement into 1 Negative 2. Negative w/positive. Teach pushup from knee too. INTRO TO PULLING 4 stations, 3 participants per station. Focus on scapula engaging toward and gliding against rib cage P1 TRX Scapular Pull Up s Inverted in plank using TRX, engage scapula by protracting back and pull torso toward grips with straight arms P2 TRX Inverted Neutral Grip Pull Up s Invert from bar; engage scapula and pull chest toward bar; allocate resistance to posterior back; feel scapula glide on rib cage; pause at top for one count and lower through the negative again with posterior back P2 Pull Up (w/band if needed) 1 8 Hanging from bar, engage scapula and pull chin toward bar; allocate resistance to posterior back; feel scapula glide on rib cage; pause at top for one count and lower through the negative again with posterior back

8 INTRO TO ENERGY SYSTEM, CARDIO & ENDURANCE CONDITIONING Q1 Bodyweight Squat 2 30s 100% No Q2 Perfect Push Up 2 30s 100% No Q3 Supine Straight Arm Hip 2 30s 100% No Thrust O4 Elbow Plank Crossover 2 30s 100% No Q5 Cycle Jumps 2 30s 100% 30s Use what you ve learned above in this HIIT (high intensity interval) circuit similar to what you ll encounter in HIIT Group Training.

9 Day 2 - Warm Up Supine Bridge w/reach (6/side) Engage core; activate glutes; move through upper back while reaching diagonally toward opposite shoulder Birddog (6/side) In quadruped position with shoulder over top of hands; one hand behind head; don t arch lower back; move through hip; look over ear while extending and rotating through spine; activate glute by driving leg straight back and up Split-Stance Kneeling Adductor Mobilization (6/side) In kneeling split stance position; make double chin; don t excessively round or arch lower back as you rock back/forward while gently pulling adductor down toward ground Inchworm (6) In pike position; make double chin to keep head in line with body; walk down to prone straight arm plank and back; don t allow low back to arch No Money Drill (8) Lean against wall; engage core; arms at 90-degree angle with palms up; engage scap by squeezing elbows to rib cage; externally rotate arms without pulling elbows out of position and squeeze for a count Pull Back Butt Kick to Overhead Lunge Walk (5/side) In standing position; engage core; make double chin; pull one heel to butt to activate quad/hip; don t allow lower back to arch on overhead reach

10 Day 2 Introduction to Weighted Resistance Movement, Resistance & Conditioning ORDER EXERCISE/WEEK SETS REPS/YDS TEMPO/LOAD REST NOTES A B C D SPLIT SQUAT & LUNGE FORM DB Overhead Forward Lunge DB Slideboard Reverse Lunge KB/DB Anterior Loaded Lateral Lunge KB/DB Bulgarian Split Squat 1 8/side s Proud chest; engage core; engage glut/ham; double chin; protract DBs overhead and pull head through window, squeezing posterior traps; push through midfoot; keep front shin vertical; don t lean forward excessively or arch lower back 1 8/side s Proud chest; engage core; engage glut/ham; double chin; push through mid-foot; keep front shin vertical; don t lean forward excessively or arch lower back 1 8/side s Proud chest; engage core; double chin; draw hip back to heel, allocating resistance to glut/ham; push through mid-foot; keep front shin vertical; don t lean forward excessively or arch lower back 1 8/side s Proud chest; engage core; engage glut/ham; double chine; place back foot on bench; push through midfoot; keep front shin vertical; don t lean forward excessively or arch lower back SQUAT VARIATIONS E BB Back Squat s 1. Universal stance, feet just outside shade shoulders 2. Double chin 3. Proud chest 4. Engage core 5. Drives knees wide while drawing hips back; negative & positive w/glutes-hams primary (not adductors-hips) 6. Squeeze glutes at bottom and stand through heel 7. Stand to close hip flexion at top

11 F BB Anterior Loaded Front Squat s Cross wrists and place thumbs in middle of bar; bb on shoulders with bar ing against neck; bar should remain parallel with floor at all times; see BB Squat above for remaining cues G DB or KB Squat-Dead s DB or KB at sides; shoulders down and activated back; see BB Squat above for remaining cues DEADLIFT VARIATIONS H BB Conventional Deadlift s Proud chest; engage core; double chin; don t round lower back at bottom; push through heels; hips and shoulder rise together; finish with glutes; don t hyperextend lower back at top I BB Sumo Deadlift s Wide setting with bar inside knees and feet externally rotated; see BB Conventional Deadlift for remaining cues J BB Romanian Deadlift s Proud chest; engage core; double chin; DB or KB at sides; shoulders down and activated back; knees slightly bent and taught; draw hips back to heels, allocating resistance to glut/ham; push through heels; finish with glutes; don t hyperextend lower back at top PUSHING VARIATIONS K DB 1-Arm Floor Press 1 12/side s Lying on back; heels near butt; engage core to resist rotation and prevent lower back arching; screw shoulder blades into ground; upper arm at 45- degree angle to body;

12 L 1-Arm Standing Landmine Chest/Shoulder Press 1 12/side s In athletic position: proud chest; engage core; engage back glut/ham; double chin; don t arch lower back: working arm in alignment with shoulder and hip; press at 45-degree angle M DB Overhead Push Press 1 12 *-*-* In anterior loaded position on shoulders: proud chest; engage core; double chin; dip and drive to use lower body to help upper body press barbell overhead; head through window at top PULLING VARIATIONS N DB or KB 1-Arm Row 1 12/side In athletic position; 1 arm is chest supported on bench; proud chest; engage core; double chin; don t round upper back; move shoulder blade on rib cage by squeezing scapula; don t let arm go too far past body O Half-Kneeling 1-Arm High to Low Cable or Band Row 1 12/side Proud chest; engage core; double chin; engage back glut/ham; don t round upper back or arch lower back; move shoulder blade on rib cage by squeezing scapula; don t let arm go too far past body CARRYING P DB or KB Farmers Walk 1 60yds Control Proud chest; engage core; double chin; don t let lower back arch; take smaller steps Q DB or KB 1-Arm Waiters Walk 1 60yds Control Same as DB or KB Farmers Walk except with 1 DB or KB overhead; protract arm into push position to protect shoulder

13 INTRO TO CORE VARIATIONS R Physio Ball Jacknife 1 AMRAP Control Prone straight arm plank position: physio ball placed on patella just below knee; bring knee to chest while keeping back flat; don t arch back or drop hips S DB Deadbug 1 8/side Control Lying on back; knees to chest and arms overhead in starting position; bring opposition arm and leg to ground; pause at bottom and exhale all air T Pallof Press Iso Hold w/band COMPLEX TRAINING U1 DB Squat-Dead Into Romanian Deadlift U2 DB Bent Over Row U3 DB Push Press 2 8 *-*-2 U4 DB Reverse Lunge U5 Box Jump 2 30s *-*-* 1 ALAP Iso hold In athletic position; bring band to mid chest; press to full extension and hold Use what you ve learned above in this BB or DB complex circuit similar to what you ll encounter in SPB Transformation Group /2-1-1

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