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2016 FILEX Presentation Slideshow Minimal Equipment, Maximum Effect
- 2. • •
- 3. • • • • •
- 4. • • • •
- 5. • • • •
- 6. 1 - PARTNER RESISTED JUMPS
- 7. 2 - PARTNER REACTION LUNGES
- 8. 3 - PARTNER BAND JUMP SQUATS
- 9. 4 - PARTNER BAND LUNGES
- 10. 5 - PARTNER SHOULDER PRESS
- 11. 6 - PARTNER LAT PULL DOWN
- 12. 7/8 - PARTNER BAND PRESS AND ROW
- 13. 9 - CRAWL UNDER AND JUMP OVER
- 14. 10 - RESISTED BEAR CRAWL
- 15. 11 - SCISSOR CIRCLES
- 16. 12 - PULSE BAND V-UPS
- 17. • • •
- 18. 1 - CALF STRETCH
- 19. 2 - HAMSTRINGS STRETCH
- 20. 3 - ADDUCTORS STRETCH
- 21. 4 - GLUTES STRETCH
- 22. 5 - QUADRICEPS STRETCH
- 24. • • • •
- 26. • • •
- 28. • • •
- 29. • • • • •
- 30. • • •
- 32. WANT MORE?JOIN MY MOVEMENT!
Editor's Notes
- Micheal’s intro. – Welcome to Minimal equipment, maximum effect with Meghan Jarvis Have you ever had a client cancel on your session due to sickness, injury, overtraining? Would you like to learn how add $10,000 a year to your income? Today Meghan’s going to take you through how to give your client a tough session using little to no equipment allowing you to think on the spot and most importantly, ensure that you never have a client have to cancel a session due to illness, injury or over-training.
- Set the theme, you are here to get the most out of your experience at FILEX, there’s clearly something in the air today. This is going to be an amazing year at FILEX and for the fitness industry. Set the theme, today we will be adding a new way to increase the amount of money you make per year as a PT. By adding another tool to your tool box. Pre-frame – Today we will be going through partner exercises which can be performed with a group or one on one PT. You will receive a 30 minute program, that is easily adaptable for any situation and can be progressed and regressed depending on your clients fitness level. You will be going through all of the exercises so get ready! Following that you will be taken through stretches For the purpose of today we are going to be using the band-aide, however there are many options that can be used instead of the straps such as towels, ropes, Substitutions (Towel, Rope, Skipping Rope, Resistance Band, Power Band, etc.) At this point could everyone make sure they have a partner Expand on environment (notes from Nic)
- We will be utilizing one of the most effective ways of training on the market. 100 % effort =/= 100 % of your top speed. It's more important to be giving full effort during HIIT training. Adapt the work to rest ratio if the client is suffering, with HIIT training you may have to do a 1:4 work to rest ratio for example Providing that your clients goals
- Pre-frame – Today we will be going through a dynamic warm-up that will activate the muscles you will be using during your workout, improve your ROM, body awareness and enhances muscular performance and power. Hunting Fever – If you don’t have a clothes pin, tap each others knees
- In each of the following workouts switch roles as soon as your partner completes each round. I will be calling out the time for you. Our training session today is going to be based around your client having one of the most popular training goals in the industry, to lose weight and tone up. I’m going to show 12 different exercises today which include legs, push, pull, cardio and core
- Partner Resisted Jumps – These are very difficult when done properly. One partner will stand in front and the other partner places their hands on their shoulders and the partner in front squats down and jumps up with the partner behind adding resistance on the way up to their shoulders.
- In reaction lunges the partner standing behind will push the partner in front causing them to react to the push and lunge forward under control.
- In reaction lunges the partner standing behind will push the partner in front causing them to react to the push and lunge forward under control.
- Secondly, have the partners holding the straps on both sides and one partner is holding the squat position and the other partner is performing jumping lunges facing each other – 20 seconds for each partner.
- Upper Body Exercises
- Complete the chest press by raising arms to your side, and beginning with elbows bent at 90 degrees. Push forward, keeping arms parallel to the floor, until elbows are fully extended. Focus on using your chest and back, not just your arms, to push the band forward. While you complete a chest press, your partner will simultaneously complete a row. Partner A raises both hands to sides of body, elbows bent 90 degrees so elbows, biceps, and forearms are parallel to the ground. For balance, she can step right foot forward into a slight lunge. With core tight and a slight bend in the right knee, Partner A pushes forward, fully extending both arms, then slowly bends at the elbows to return to start. 20 seconds each partner. After the set some sort of competition
- There is no better way to develop core stability, shoulder stability, hip mobility and get a major metabolic workout, all at the same time than performing various forms of bear crawling with bands. One partner stands behind and resists against the other partner as they take three crawls forward, takes three crawls back, for 20 seconds and then switch. Making sure to place half of your load on your hands, half on your feet. The partner is resisting the entire time but still allowing their partner to go through the movement. Crawl forward on your hands and feet, making sure to place half of your load on your hands, half on your feet. Pull against the resistance After the set some sort of competition
- Pulse V-Ups- wrap the resistance band around your feet and go half way in the V-Up, from half way, your going to pulse up and go back to the half way position and not dropping below. And that is your 30 minute PT session that you can now utilize with minimal equipment and will have a maximal effect. If your client needed more have them go through another round and change their amount of rest. After the set some sort of competition
- • Maintain a steady breathing pattern when in stretch position. Consider use of bands for group sessions
- Lay on your back and wrap the rope around your right leg. Activate your opposite leg pushing your heel forward as far as possible. Lift the straight leg in the air and hold in place to adjust the resistance.
- Lay on your back and wrap the rope around your right leg. Activate your opposite leg pushing your heel forward as far as possible. Lift the straight leg in the air and hold in place to adjust the resistance.
- Lay on your back and wrap the rope around your right leg. Activate your opposite leg pushing your heel forward as far as possible. Lift the straight leg in the air and hold in place to adjust the resistance.
- Lay on your back and wrap the rope around your right leg. Activate your opposite leg pushing your heel forward as far as possible. Lift the straight leg in the air and hold in place to adjust the resistance.
- Lay on your back and wrap the rope around your right leg. Activate your opposite leg pushing your heel forward as far as possible. Lift the straight leg in the air and hold in place to adjust the resistance.
- Maximal effect due to HIIT training which is one of the most effective ways of training for fat loss If your goal is to lose fat fast, there is no reason for you to avoid body weight training
- This is how we can ensure that you don’t lose $10,000 a year. If your client misses 9 sessions a year due injury, overtraining or illness and you have 15 clients and charge them $65 a session. You are loosing approximately $10,000 a year. The stretches I am about to show you can be utilized as a savior if your client is unable to train. Still run the session but run this stretching session. Today I am going to take you through stretches at a fast pace. However, if you are holding each stretch for 30 seconds you are able to use these stretches as an alternative to a training session. This stretching session can be utilized at any time that your client calls to cancel their appointment and need an alternative/variation to their session. Facilitate a stretching session for situations where client suggests cancellation
- If your outdoor area has sand/beach, water, hills or stairs this can provide so much more variety and allow you to manipulate the intensity in your session. It is advised, when selecting an outdoor area, that you try to find these environmental resources. Consider safety/hazards
- Remember that this in one tool in your tool box. You still need to use weights depending on your clients goals. We can’t train for everything! Different exercise progressions using gravity, angles, ROM, stability
- Pre-frame – Today we will be going through partner exercises which can be performed with a group or one on one PT. You will receive a 30 minute program, that is easily adaptable for any situation and can be progressed and regressed depending on your clients fitness level. You will be going through all of the exercises so get ready! Following that you will be taken through a stretching session that can be utilized at any time that your client calls to cancel their appointment and need an alternative/variation to their session.
- And one more thing – throughout your sessions this weekend you will be presented with a lot of different ideas and theories, make sure you take at least one key note from each lecture you see. And one more thing – You are all going to be keeping your straps today.
- Okay everyone get your phones out, I’d like you to add me to your network and be in touch. Thank you!