San Jose^2

Kieran and Denise's Blog of their adventure in Costa Rica. Start reading from the bottom if you want it to make sense.

Sunday, January 30, 2005

Body Pump Instructor training notes from video evaluation

Here are notes for my fellow instructors who took Body Pump training this weekend at the Decathalon club in Santa Clara, CA. I didn't have all the names but the individuals should be able to figure out which exercise they did and then map the notes to them.

I should note that I registered today. I am hoping to launch an online community for raving fans of Body Training Systems. If anybody is interested in being a member of this online community please post a comment and let me know to update you when it comes online.

Saturday Video Review
Peggy Squat-beautiful
-Just a little low, 90 degrees at the knee
-Energy elevated at the end.
-Little choppy movement.
-Great choreography

Next squat
Knees are too far forward-joint starts to slide.
Needs to sit back a little.
Heels are lifting a little.
Feet are pretty wide.
Knees are moving wide instead of forward.
Correction: Just needs to stick but further back, push elbows forward

Elbow is behind the wrist.

Go on the floor to reset bio-feedback
Listen to the music slow down.

He doesn’t have curve, due to fusion.

Decreased range of motion to pulse.
Bending knee at set. Knee moving forward in front of shoe

Good recovery from back.
Shoulder roll- to recover.
Script-are you ready to fly.
End range, elbows are locked, knees are moving forward.
Smoke the muscle not the joint.
Forgot single rows.

Michelle-good wrist position.
Strong instruction
Tiny flare out.

Willi-Really nice, slight lean back.
Great instruction.
Make sure he has a bend in the knee,
Great pre-cuing
Rock solid bottom half, engaging the group.

-Elbow coming forward
-Timing issues, being aware of it.
-Control of the movements.

-Nice timing, slow moves.

Bar positioning good
Knee goes to forward, move body back.
Good visual with the arm.
Timing is an issue.
Knee improves.

Great positioning.
Knew her choreography
Move bar to the other side.

Great instructions.
Told us about extra equipment.
Change in voice, voice is corresponding
Little in behind in shoulder.
Chin offered head.

Changes foot position drastically between row and press.
Bar is too far forward.
Head stays in line with spine.
There’s a jump in there.
Shouldwidth-a little close
Targetting below the knee-should be at knee
Same speed both ways.
Great job.

Silvia- Bad hamstring.
Forward flexion
But other times-knees lock, and other times ankles are good.
Need to come straight up.

Sunday Round 2
Laurie and Amy
Great start. Physical Execution. Explaining the four exercises.
Warm-up is usually in the same order. Squat to lunge. Lunge to overhead press.

Great preques,
Target right on.
great queing,

Laurie-maybe a little less squat.
-Target was right on.
-knee stays over the ankle
Great power down.

Suzanne-smooth down, great voice at the end, take them home.
Big thing hand placement. When you open hand it loads in the wrong place. Curl
Cradle the bar, don’t strangle it.
Drops down a little too far.

Grip should be wider, left wrist bent. Forearms bent in.
Counting the heck of it.
Less talking all over.
placement off because of hand placement.

Grasshopper legs- elbows driving back.
At end the timing got a wee bit off.
Nice head position.
She really hears the music and waits for it. Probably nerves.

Nice colours, Shave the body-is good scripting.
Issue, clear and press down phase.
probably needs heavier weight.
Squeeze your butt or no one else will.
Nice timing, good queue, letting them know it’s a combination.

late girl-
Slow down, power it up.
It’s excellent.

Engaging you all over the place, right there with you. Pretty much a man.
Everything rock solid, timing was good.
Little drop.
If your queues aren’t working, change
Jim can’t curve his back due to surgery.

Jennifer-Nice alignment, elbow to stripe.
Pants are baggy, because you can’t see knee.
Great toe tapping.
Great halfways.
Missed whole set of halfways.
Need to change stance, but has healing broken bone.

Michelle-great instruction
This track lends itself to be being done. People felt they were part of an experience.
The problem is it becomes less athletic.
Elbows are coming forward just a touch.
Make sure you are having fun.

Frank-timing was better. Great weight, forward lean.
Just an imperceptible little rush. A little bit off. Tiny bit of forward lean.
Engaging really well. Much more easy going.
not much pressure in feet, stay loaded in legs.
Needs to stretch hip flexors, he rolls out.

Break it in half, great pre-queing.
Engaging. Very confident in choreography.
He brought you into the experience.
Load issues. Stay loaded.
Performance-little shoulder shake.

-wall anlogie
-Elbows a little far.
Plates should come down behind heel.
Great range,
Hands will move in, should be in set position.

Timing off
lean more forward, maintain forward. Probably because o f.
timnig was good for pulses.
Elbows were too high in rise, plates too high. Keep elbows forward of mid line.
Stance is narrow.
Move to stance, because
Little fast.
Weights are an option.
First one, elbows went behind.

Chest again
Got a combination of things
Good instruction, no wrinkles in wrist.

Next Chest again.
-Shoulders off
-Over the heart, great instruction.
-Right on with bottom.
-Right elbow not extended.

Friday, January 28, 2005

Body Pump Scripts

This is a set of scripts from the Body Pump instructor training class I am taking this weekend. Scripts are little phrases that give your class members audio cues as what to do next.
If you have some more scripts please add them in the comments and link to this page from your blog.

Goal Post
Elbows no longer
Create Clevage
Do not Cross feet
No locking elbows at top
Neutral Spine

Carousel Horse
Tuck your tail
No “Duck Butt”
Back Heel up-Stillettos, Kick-stand
Eyes on the horizon
Zorro References

Back- Clean’N press, Dead Lift, Dead Rows
“Raise the Roof”
Take it upstairs/downstairs
To the knees and squeeze
Shave your legs with the bar
No camel backs
Ski jumps, not speed bumps

Chunk it up
Time to work the guns
Time to tighten the wings
Linda Hamilton/Angela Bassett/Hilary Swank arms
Let’s pump it up.
Time to fire up the guns
Bottom half under the table.
Don’t eat the bar.

Squeeze shoulders back
Keep elbows inline with shoulders
Increase distance between ears and shoulders
Relax Shoulder
SkiJumps not Speedbumps, Sexy Pose
Reach for the sky
See weights in your peripheral vision
Row-upto nipples
Do the govenator

ElbowsBack like skier or chicken wings
Elbows brush side of ribcage
Elbows pt to ceilling
Bottom of ribcage
Mummy and Frankenstien grip
No Wrinkles on wrist.