Master Class
Below you will find the Master Class and written choreography to assist you with teaching your class.
Plug-and-Play Exercise Library
Below is the Plug-and-Play exercise video library. You’ll find pre-designed exercises for the ‘Work’ segment that can be swapped out to adapt routines to participants’ needs and preferences, keeping sessions fresh, engaging, and sustainable over time.
How Does It Work?
Start by selecting a Lower Body segment from the library. Watch the video and write down the three exercises on your class template.
Next, choose an Upper Body segment and record those exercises on your template.
Then, select a Core segment and document it the same way.
Finally, choose a Cognitive Drill to include in your class.
Once you’ve completed these steps, your new class is ready to go!
When you’re ready to refresh your choreography, simply repeat the process using different exercise blocks. This keeps your class fresh, engaging, and well-balanced.
What about the Warm-Up and ROM and Stretch and Relaxation Segments?
The Warm-Up and ROM found in the Master Class can be used in every class you teach, or you may create your own. If designing your own, be sure to include exercises that target the following areas:
- Lower Body – hips, hamstrings, ankles and feet
- Upper Body – chest, upper back, shoulders, neck, wrists, hands and fingers
The same goes for the Stretch and Relaxation segment. Feel free to use the Stretches that were demonstrated in the Master Class or create your own. If creating your own be sure to target the following areas:
- Lower Body – hips, hamstrings, ankles and feet
- Upper Body – chest, upper back, shoulders, neck, wrists, hands and fingers
- Relaxation Techniques – pick one example from Section 3 or create your own
Now, let’s get started designing your own class!
Print the blank class template. Begin by choosing your Warm-Up. Then, watch the Lower Body exercises below—select one block and add it to your template. Repeat this process for Upper Body, Core, and the Cognitive Drill. To complete your session, fill in the Stretch and Relaxation segment.
Lower Body – Plug-and-Play
Upper Body – Plug-and-Play
Core – Plug-and-Play
Cognitive Drill – Plug-and-Play
Plug-and-Play Standing Progressions
Some of your members may be ready to stand for short periods of time. Below are sample exercises—still focused on the “Work” segment—that can be used when your participants are ready to try standing movements.
Lower Body
Upper Body
Core
Cognitive Drill
Standing Exercise Readiness
Before moving participants to standing exercises ensure you observe the following:
- Core Stability: Can they maintain upright posture in the chair?
- Leg Strength: Can they march in place with light support?
- Sit-to-Stand: Can they perform several sit-to-stands without assistance?
Master Class – Seated
Master Class – Standing