4c) Day 1
1. Introduction to the Session
Discuss the purpose of the sample 4 session intro package.
Emphasize the importance of flexibility and adapting to individual athletes.
Focus on the significance of Day 1.
2. Welcoming the Athlete
Greet the athlete with a smile and introduce yourself.
Ensure they feel welcomed and not lost.
Ask if they need to change clothes or get water.
3. Setting Up Personal Items
Show the athlete where to store their belongings in the Thrive Cubbies.
Advise them to keep valuables safe in their car.
4. Check-In Process
Guide the athlete through the check-in process at the kiosks.
Reinforce the autonomy of the athlete by having them check in themselves.
5. Overview of the Workout Plan
Present the workout plan for the day, which should be prepared in advance.
Include a mix of challenging and easier exercises.
6. Warm-Up Importance
Explain the significance of warming up and raising body temperature.
Discuss the need to prepare the body for movement after being sedentary.
7. Warm-Up Exercises
Introduce walking lunges and deadlifts as part of the warm-up.
Emphasize the importance of good form and body awareness.
8. First Superset Introduction
Explain the concept of supersets and their benefits for strength training.
Introduce pull-ups and box jumps/step-ups as the first superset.
9. Pull-Up Technique
Teach proper hanging and hollow position for pull-ups.
Discuss how to use bands for assistance and monitor progress.
10. Box Jumps/Step-Ups
Highlight the importance of jumping for overall health and fitness.
Encourage athletes to practice jumping and landing techniques.
11. Deadlift Technique
Focus on teaching the deadlift with kettlebells and barbells.
Adjust weights and positions based on the athlete's ability.
12. Final Superset and Tabata
If time allows, conduct a Tabata session using available machines.
Adjust the intensity based on the athlete's fitness level.
13. Session Wrap-Up
Teach the athlete to clean and put away equipment after the session.
Reinforce the importance of maintaining a clean workout environment.
14. Key Takeaways
Ensure the athlete has fun, feels accomplished, and gains autonomy.
Highlight the importance of building a positive relationship and encouraging progress.
