BODYATTACK™ Advanced Instructor Module

1. BODYATTACK™AdvancedInstructor Module

2. BATTLE 300 • 100 Pushups • 100 Burpees • 100 High Kicks • TEAM A – fittest first • TEAM B – everyone has to participate • One exercise at a time/one person at a time • Fastest team wins!

3. SUCCESS AS A • BODYATTACK™ INSTRUCTOR • Fit and strong role model • Positive, fun team-player – take all to the end • TODAY • Work on your PERFECT FORM • Coaching the team to all finish the game

4. Groups of 3 Feet on backs Maximum number of Pushups Aim for 10 One leader to count PUSHUP TOWER

5. TODAY - IMPROVE TECHNIQUE • Teach in the essence and look athletic • Be inspiring and easy to follow • Be strong till the finish! • Move as one team • Improve your results

6. POSTURE AND CORE The Tower! The Pillar! The Body of the Plane THIS HAS TO BE RIGHT– BEFORE ANYTHING ELSE!

7. POSTURE AND CORE • Neutral spine&head and stable pelvis • Belly in and abdominals braced • Shoulders back and down • Chin in, long neck • Body square • No leaning forward of side

8. HOVER TEST • 4 minutes • 3 minutes • 2 minutes • 1 minute

9. X MARKS THE SPOT • Tape X across the shoulder blades • Tape line down the middle of the back

10. POSTURE • Abs in, up and down – not forward and back • – Squat Tap, Step Touch, Step Curl, Double Step Touch • Shoulders down – Jogging RA, Jogging Arm Pattern • Square hips – Single Knee Lift • Head still, body-line centered, chin in – Single Knee Lift

11. GLUTES… THE STEERING WHEEL

12. GET GLUTES WORKING • Stand on one leg • Set up posture • Squat – check alignment – weight in heels! • Draw a circle around • No moving of hips

13. DOWN AND UP • Face front – Squat Tap, Step Touch, Step Curl, Gallop • In groups of 4 – 2 people make bridge/1 person Step Touch, 1 person coach • Gallop – face front • Gallop – face partner

14. KNEE ALIGNMENT • Low impact • High impact • Stationary

15. KNEE ALIGNMENT continued • Correct hip and knee stability go hand in hand with core strength • In BODYATTACK™ we spend a lot of time on one leg with multiple direction changes so alignment and stability are crucial! • Reduce the risk of injury and pain in the lower extremity

16. TOE TAPDRILL • Stand on one leg • Draw the clock with free leg • Tap the 12 o’clock, 1 o’clock, 2 o’clock, 3 o’clock, 4 o’clock, 5 o’clock, 6 o’clock, then back again • Repeat on other side • Partner checks knee alignment and pelvis stability

17. FOOT PLACEMENT for TOE TAP DRILL

18. KNEE ALIGNMENTWHEN MOVING • LOW IMPACT • 8 Knee Repeaters • Heel Digs, Side Taps, Back Taps

19. KNEE ALIGNMENTWHEN MOVING continued • HIGH IMPACT • Flick Kicks Forward, Side Flicks, Back Kicks • Jumping Jacks • 2 Jumping Jacks & 2 Jumps Forward & Back • 4 Supermans • Ice Skaters • Power 3-Step Runs • Lunges

20. SUMMARY • Posture • Hip/Glute Alignment and Activation • Knee Alignment

21. ARM-LINES HIT POINTS • Control small moves – Walk Forward & Back , Repeaters • Fists to hips – Run Forward Double Punch – 4 Single Knee Lifts Punch Up • Use your lats – Run On The Spot, Reach Up, Jumping Jacks • Focus on the pull phase to be more dynamic – Knee Lifts • Range – 45°/90° arms – Supermans

22. ARM-LINES continued • Transitions – 4 Supermans/4 Jumping Jacks – 4 Supermans/Shuffles • Both sides even – Single Kicks

23. LEGWORK • Control small moves • Range – 45°/90° angles and heights • Transitions – finish last move • Pointed toes • Hamstring flexibility

24. RUNNINGTECHNIQUE 3 MAIN POINTS: • Body-line and Head-line • Foot-line • Arm-line

25. BODY-LINE and HEAD-LINE • Stand tall but relax • Keep head up – avoid looking down as hips tilt and shorten stride length • Head back – arch the back

26. FOOT-LINE • LANDING – walk in a circle • Heel-toe action when moving forward • Toes–heels when running on the spot • Always land lightly to absorb impact • Toes to heels when running backward • HIPS, KNEES AND TOE ALIGNMENT • Toes pointing forwards • Knees in line with 2nd/3rd toes

27. ARM-LINE • Use arms in a straight line – forward and back. Not across the body. Loose energy • Use the arms to propel the body forward and assist the legs

28. RUNNINGTECHNIQUE Feet Back Run • Lift chest • Shoulders back and down • Lengthen back of neck • Stay tall but relaxed • Heel to butt High Knee Run • Land lightly • Belly in • Chest up • Arms forward and back • Hands to ribs • Relaxed hands • Hands lower than eye level

29. RUNNINGTECHNIQUE continued RUNNING IN A CIRCLE • Land lightly on heels to absorb impact • Push off big toe to propel forward • Stay tall but relaxed • Arms forward and back • Hands to ribs

30. RUNNINGTECHNIQUE continued • Hands relaxed • Toes pointing forward – no rolling inward • Knees in line with toes – back foot in line • Big steps

31. FUNCTIONAL HAMSTRING FLEXIBILITY • Functional hamstring flexibility allows us to do BODYATTACK™ with correct alignment and posture • Tight hamstrings = poor posture, increased wear and tear on spine, increased risk of injury

32. HAMSTRINGFLEXIBILITY Important to maintain correct pelvis stability and spine alignment • DRILL • Back against wall • 20x Kicks • Hands behind back – keep pressure on

33. LET’S PRACTISETHE CANCAN

34. RECAPTECHNIQUE What is the technical focus for each track? • What is the track objective ? • What will you coach in technique to achieve the objective?

35. SUMMARY

36. LOOK, SEE AND ADJUST YOUR TEACHING

37. Meet the needs of INDIVIDUALS –different fitness levels, experience and expectationsALLloving the fun, challenging, athletic and positive features

38. TODAY • LOOK • SEE • CHOICES • TOOLS

39. Scenario 1 • You are a fit, energetic BODYATTACK™ instructor teaching a peak time class. People love your classes • Every class is packed wall to wall with mainly regular participants • Tonight – 3 new people to class and club Scenario 2 • You are launching a new program in the club – BODYATTACK™. The club already has BODYPUMP™ and BODYBALANCE™ • It’s the first time people will experience the BODYATTACK™ class

40. Scenario 3 6 months have passed. You are dealing with: • 10 regular high-end people • 10 ‘in and out’…and you are trying to retain them • 7 are newcomers What are the winning strategies you’ll use and mistakes you’ll avoid so everyone comes back next week?

41. BODYATTACK™ EXPERIENCE Athletic, sports inspired, inclusive INSTRUCTOR Build class numbers Open your eyes! Adapt Everyone’s a WINNER!

42. IMPACTTHE HIGHER THE FORCES – THE GREATER THE MUSCLE DEMAND • Technique first – propulsions later • Sell the benefits • Cardiovascular system responds faster than musculoskeletal system

43. RANGE OF MOTIONTHE BIGGER THE MOVES – THE MORE ENERGY REQUIRED • Reduce lower body moves • Reduce arm-lines • Reduce travel

44. DURATIONTHE LONGER YOU TRAIN – THE HARDER THE WORKOUT • Start with half a class • Start with 2 classes per week for 2 weeks • Gradually add on tracks • 6 to 8 weeks to do a full class

45. CLASSINTRODUCTIONS • Groups of 3 - Shorter than 90 seconds • A general welcome – reflecting the essence • A brief description of the class and the benefits achievable for all • Overview options to increase or decrease intensity based on their fitness level and objectives

46. TEACHING TO ALL LEVELS AT THE SAME TIME • Groups of 4 – teacher, beginner, intermediate, super fit • Teach Track 4 so all feel successful • Instructors provide feedback

47. TECHNIQUEAND COACHING GEARS

48. GEARS • Results • Safety • Contrast • Motivation

49. COACHING GEARS • Understand and coach the feel of each gear • Role-model clearly the difference in gears • Have a 4th gear

50. GEARS IN BODYATTACK™ – WHY? • Results • Safety • Contrast and impact • Motivation