THE MILL GYM PERTHINITIATION #1 Name * First Name Last Name INSTRUCTOR * INTRODUCTION * 5 MINUTES SAFETY BRIEF (INC. WATCHES & JEWELLERY) EXPECTATIONS OF MEMBERS AND INSTRUCTORS GYM PHILOSOPHY GYM RULES WARM-UP 600M ROW + 600M RUN MOBILITY ASSESSMENT * 10 X LUNGE & TWIST 10 X WALL-SQUATS 10 X SCORPIONS 10 X MOUNTAIN-CLIMBER STRETCH 10 X DISLOCATES AS THEY PROGRESS THROUGH THE WARM-UP, PROVIDE NOTES ON YOUR OPINION ON THEIR LEVEL OF MOBILITY IN THE FOLLOWING AREAS. HIP MOBILITY SHOULDER MOBILITY LIFTING FUNDAMENTALS * AS THEY PROGRESS THROUGH THE INITIATION EXPLAIN THE FUNDAMENTALS AND TAKE NOTES ON THEIR COMPETENCE IN THE FOLLOWING AREAS: BREATHING & BRACING HOLLOW-POSITION RACK, PACK & STACK SHOULDERS STRENGTH, TENSION & IRRADIATION TECHNIQUE INSTRUCTION IF THE CANDIDATE IS NYC, THEN DO NOT ASSESS THIS AT THE END OF THE SESSION. GIVE THEM A SCALED VERSION. AIR-SQUAT * USE A MB TO GAUGE SQUAT DEPTH COMPETENT NOT YET COMPETENT PUSH-UPS * CHIN & CHEST TO MAT. HIPS & KNEES OFF THE GROUND. COMPETENT NOT YET COMPETENT BOX-JUMPS * COMPETENT NOT YET COMPETENT PULL-UPS * Strict reps, with thumbs around the bar. Knuckles at 12 o'clock. If required - Scale with bands stretched across the squat-rack from hook-to-hook. COMPETENT NOT YET COMPETENT DIPS (BAR) * COMPETENT NOT YET COMPETENT BURPEES * COMPETENT NOT YET COMPETENT CONCEPT 2 ROWER * EXPLAIN BEST WAY TO COMPLETE THE 2,000M TIMED ROW. SHOW THE CANDIDATES HOW TO CALCULATE THEIR DRAG-FACTOR OF BETWEEN 110 - 125 USING THE FUNCTION ON THE ROWER. THIS IS THE DRAG-FACTOR THEY WILL USE FOR THE ASSESSMENT. COMPETENT NOT YET COMPETENT WORKOUT 2KM ROW (FOR TIME) 2 MINUTES REST PUSH-UPS (2 MINUTES) 2 MINUTES REST PULL-UPS (2 MINUTES) 2 MINUTES REST TABATA SQUATS (8 X 20:10 SECS. 4 MINUTES TOTAL) 2 MINUTES REST BURPEES (2 MINUTES) (ENSURE YOU USE THE PRESET TIMER) (ENSURE THAT YOU ALSO RECORD THEIR RESULTS IN THE GYM IPAD) 2,000m ROW * FORMAT - MMSS ROW LEVEL * M: 2 - 8:30; 3 - 8:00; 4 - 7:30; 5 - 7:00; 6 - 6:45 F: 2 - 9:00; 3 - 8:30; 4 - 8:00; 5 - 7:30; 6 - 7:15 0 1 2 3 4 5 6 PUSH-UPS * MAX REPS IN 2 MINUTES PUSH-UPS LEVEL * M: 2 - 11; 3 - 15; 4 - 30: 5 - 45; 6 - 60 F: 2 - 10; 3 - 13; 4 - 26: 5 - 38; 6 - 51 0 1 2 3 4 5 6 PULL-UPS * MAX REPS IN 2 MINUTES PULL-UPS LEVEL * M: 2 - 9, 3 - 12; 4 - 18; 5 - 24; 6 - 30 F: 2 - 7; 3 - 9; 4 - 14; 5 - 18; 6 - 23 (LEVEL - REPS) 0 1 2 3 4 5 6 TABATA SQUATS * 8 ROUNDS OF 20:10 (SECONDS). YOUR SCORE IS YOUR LOWEST INTERVAL REPS SCORE. TABATA SQUATS LEVEL * M: 2 - 8; 3 - 10; 4 - 12; 5 - 14; 6 - 16 F: 2 - 8; 3 - 10; 4 - 12; 5 - 14; 6 - 16 0 1 2 3 4 5 6 BURPEES * MAX REPS IN 2 MINUTES BURPEES LEVEL * M: 2 - 20; 3 - 26; 4 - 34; 5 - 42; 6 - 48 F: 2 - 17; 3 - 22; 4 - 29; 5 - 36; 6 - 41 0 1 2 3 4 5 6 NOTES: PLEASE CHECK ALL THE INFORMATION BEFORE SELECTING 'SUBMIT'. ONCE YOU SELECT 'SUBMIT' YOU CANNOT GO BACK. Thank you!
