Smart Strength

While there is a lot of variety in every class, this is the general flow:

Foam Rolling / massage stick
Breathing
Stretch / mobility
Corrective exercises (to fine-tune good movement patterns)
Active warm up

we then move into the strength / fitness portion of the class which is based on:

Tri-Sets:
there are three stations - each with a different activity (push, pull, hinge, squat, stabilize). Each student spends three minutes at each station and then rotates. This allows for a variety of movements, and keeps the class fun.

Each exercise in the tri-set is scalable. For instance, if a student is having a hard time with a movement, an easier form of the same pattern will be given. If the movement is too easy, some resistance / weight / extra challenge will be added. The idea is that each student is working at a level that is challenging to them, but that they can perform without compensation or pain.

Generally, we have time for two different tri-sets, so each class features six separate movements.

Agility
We usually end each class with some brief agility work. It’s both fun and challenging, and generally results in some good laughs.

High-Fives:
Every class ends with high-fives for a job well done.