Coaching Day sessions can be booked as normal on Coaching Days – usually the first Monday of the month.
These sessions run on a ‘rolling start’ basis – a different person starting the ‘process’ every three minutes. The session lasts 30+ minutes total. Please book in for a start time and be there a few minute before ready to go, otherwise we can’t guarantee getting your assessment done.
Coaching Day sessions are made up of ;
- Body composition assessment
- Interpretation, advice and direction with Coach
- Coach led Ninja Test
- Coach leg workout
Before each Coaching Day session, please make sure you have;
- Not eaten for four hours
- Been stood up for at least 3 minutes
- Not exercised directly before
We also ask that you fully watch the following video before your first Coaching Day. If you haven’t we won’t be able to do your assessment as it will end up taking longer and run into the next person’s time.
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Day, Session name, Basic overview
Monday,ValenTime-Cap,Six ascending ladders of a pair of complimentary exercises aiming for max reps in a three minute time cap
Tuesday,LOVE the burn,12 exercise full body workout
Wednesday,From Russia with love,Three rounds of four paired exercises
Thursday,Blast away the Winter Blues,Full body workout of six paired exercises
Friday,Straight Arm,40/20 workout with focus on straight arm strength and rep based stretches
Saturday,Roses Are Red Muscles Are Sore,Full body and cardio workout
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Mon
Tue
Wed
Thu
Fri
Sat
Sun
M
T
W
T
F
S
S
1
5:30 AM - Coaching Day Assessment
5:36 AM - Coaching Day Assessment
5:36 AM - Coaching Day Assessment
8
15
22
1
If you can’t make your target number of GTP sessions at the club, then please do one of the GTP:Home sessions below or something else of your choice and click this button to confirm.
Remember, exercise is defined as “activity requiring physical effort, carried out to sustain or improve health and fitness”. That’s what it say in the Oxford English Dictionary. So that’s what it is. There’s no mention of duration, intensity, volume or frequency that has to be there for it to class as exercise. So, it is something we can do three times a week, irrespective of other commitments, injury and illness, even if we can’t do three GTP sessions.
We want to know when people aren’t getting their 3 workouts per week in so we can lend a hand quickly when people are dropping off 🙂
[ez_youtube url=”https://www.youtube.com/watch?v=h6x0yyh-4xo” width=”640″ height=”360″ autoplay=”0″ autohide=”2″ controls=”1″]
[ez_youtube url=”https://www.youtube.com/watch?v=2DjvRpIdpd0″ width=”640″ height=”360″ autoplay=”0″ autohide=”2″ controls=”1″]
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[headline style=”3″ align=”center”]Custom Session[/headline]
[headline style=”2″ align=”center”]Four six minute rounds[/headline]
Pick four lots of two exercises (example below). Warm up. Pick your timings for each minute from the music below. Alernate between each pair of exercises during each round. Eg: Press Ups – Squats – Press Ups – Squats, etc.
30-30
40-20
45-15
50-10
[headline style=”2″ align=”center”]Accumulator[/headline]
Pick six exercises. Warm up. Do 30 seconds of exercise one. Rest for 30. 30 seconds each of exercise one and two. Rest for 30. 30 seconds each of exercises one, two and three. And so on until you’re doing all six exercises. 90 seconds rest. Repeat or do the same with six other exercises for Accumulator 1-6 1-6. Reverse the order then drop off an exercise in turn for 1-6 6-1. Ie: Do all six. Then six through to two. Six through to three, etc.
1-6 1-6
1-6 6-1
[headline style=”2″ align=”center”]Suggested exercises[/headline]
[ez_four]
Upper
Press ups
Wide press ups
Narrow press ups
Diamond press ups
Spiderman press ups
Plyometric press ups
Clap press ups
Dips on the floor
Dips on a chair
[/ez_four]
[ez_four]
Lower
Squats
Static lunges
Alternate lunges
Walking lunges
Side lunges
Jump squats
Jump lunges
Single leg squat
Hip bridge
Single leg hip bridge
[/ez_four]
[ez_four]
Core
Plank
Side plank
Plank raises
Plank scissors
Hip drops
Leg lifts
Crunches
Sit ups
[/ez_four]
[ez_four_last]
Full body
Burpees
Mountain climbers
Moguls
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[headline style=”3″ align=”center”]Videoed workouts[/headline]
[headline style=”2″ align=”center”]Chaos Matrix[/headline]
[ez_youtube url=”https://www.youtube.com/watch?v=U8KPDnh9eWs” width=”640″ height=”360″ autoplay=”0″ autohide=”2″ controls=”1″]
[ez_youtube url=”https://www.youtube.com/watch?v=ZNyf8sDH4HI” width=”640″ height=”360″ autoplay=”0″ autohide=”2″ controls=”1″]
[headline style=”2″ align=”center”]Cardio Accumulator[/headline]
[ez_youtube url=”https://www.youtube.com/watch?v=Ch7E7kkhW0E” width=”640″ height=”360″ autoplay=”0″ autohide=”2″ controls=”1″]
[ez_youtube url=”https://www.youtube.com/watch?v=7B5V1OMrqdo” width=”640″ height=”360″ autoplay=”0″ autohide=”2″ controls=”1″]
[headline style=”2″ align=”center”]Ultimate Chaos Matrix[/headline]
[ez_youtube url=”https://www.youtube.com/watch?v=YRu0IeVb0A4″ width=”640″ height=”360″ autoplay=”0″ autohide=”2″ controls=”1″]
[ez_youtube url=”https://www.youtube.com/watch?v=LAdhE6bLmWE” width=”640″ height=”360″ autoplay=”0″ autohide=”2″ controls=”1″]
[headline style=”2″ align=”center”]Bodyweight Extravaganza[/headline]
[ez_youtube url=”https://www.youtube.com/watch?v=EcVH5thCGec” width=”640″ height=”360″ autoplay=”0″ autohide=”2″ controls=”1″]
[ez_youtube url=”www.youtube.com/watch?v=Av6NL1UKbGs” width=”640″ height=”360″ autoplay=”0″ autohide=”2″ controls=”1″]
[headline style=”2″ align=”center”]RISE Evolution[/headline]
[ez_youtube url=”www.youtube.com/watch?v=PvDOBZpyK_E” width=”640″ height=”360″ autoplay=”0″ autohide=”2″ controls=”1″]
[headline style=”2″ align=”center”]Bodyweight Burn[/headline]
[ez_youtube url=”www.youtube.com/watch?v=QI2XydA_fGU” width=”640″ height=”360″ autoplay=”0″ autohide=”2″ controls=”1″]
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