How To Read Your Small Group Program

Welcome to Small Group Training!

When you enter the small group program you will be reading your own workout program.

Before each class your workout sheet will be ready to go on a clipboard on the window ledge in the gym. This post is deisgned to help you know how to read your program and take notes as you progress through the weeks.

1. Readiness Score

   1. This is a self assessment. On a scale of 1-5 you will score your physical preparedness to take on your workout. Five is feeling great, you slept well, feeling energetic & stress is low. A score of one would indicate the opposite. This is not a competition but more of a way to put the session in context if you're not feeling 100%.

      
      

2. Repositioning Drill

   1. You will do this at the beginning and end of your workout.

      
      

3. Exercise name

   1. Sometimes you will see abbreviations in your exercise names if space is at a premium. See the bottom of this article for the most common ones.

      
      

4. Notes

   1. Any relevant notes for the exercise will be mentioned here. It could vary from how to set up for the exercise or describing the sets and reps scheme.

      
      

5. Sets, Reps and Weight

   1. 2 x 10 @ 10 = 2 sets of 10 reps at 10lbs

   2. If the weight is supposed to be kilograms you will see a kg indicated.

6. Actual & Intensity Boxes

   1. As you go through your A,B & C block you will have an area to note what weight you used if it's different to what was prescribed. This goes in the box with "Actual".

   2. The intensity score shows how challenging that exercise was on that given day. If your readiness score was low then the intensity score will usually be on the higher side. It is rated on a scale of 1 - 10. Tren being the hardest.

7. To Finish Your Workout

   1. You will finish your workout with your repositoning drill

      
      

8. To C Block or not to C Block

   1. You may or may not have exercises in your C block. If you do, complete C block before finishing with your repositioning drill in yellow.

   2. Depending on the time left in class you may or may not be able to get to your C block completed.

9. Program Feedback Questions

   Once you complete your program at the end of five weeks, you can ask to focus on a different goal. It could be any of the following.

   1. I want more abs

   2. I want to target my glutes

   3. Can I have a conditioning circuit on day two?

   4. Can you make me looke like Dawson from Dawsons Creek? (RIP James Van Der Beek)

      
      

You get the point. Feel free to ask for what you want to target.

Abbreviations You'll See

Some of the most common abbreviations you'll see will include the following.

• DB = Dumbbell

• KB = Kettlebell

• SA = Single Arm

• SS = Short Seated

• Stag. Stance = Staggered Stance

  
  

• HK = Half Kneeling

• Alt = Alternating

• FFE = Front Foot Elevated

• RFE = Rear Foot Elevated

• MAS = Maximal Aerobic Speed

Common Terms

• Contralateral = Hold weight on opposite side of working leg

• Ipsilateral = Hold weight on same side as working leg

• Goblet = Hold the weight with two hands as if you're about to drink out of a goblet

When you are finished your workout, return your program to the "Small Group" folder and the clipboard to the stack shown below.