Equipment Guidelines
True40 currently uses the following pieces of equipment: hand weights, pilates balls, TRX straps, yoga straps, gliders, and stakt mats. We also offer optional balance blocks for pre- and post-natal clients. These can all be incorporated into most True40 programs, depending on the placement of mats and the size of your class. When programming your classes, always take into account where your clients are and be willing to change what you are teaching to prevent your clients from kicking or hitting their neighbors.
equipment guidelines and uses
WEIGHTS
General uses
- used for building muscle, enhancing functional strength, and improving balance for all fitness levels. They allow for a greater range of motion compared to machines, targeting stabilizer muscles and correcting strength imbalances by forcing each limb to work independently.
- hand weights ranging from 1lb - 10lbs to increase muscle strength and endurance.
- Educate/announce to your clients when to grab a heavier and lighter set of weights and cue which set to use per posture.
Section guidelines
- WARMUP -Not to be used in this section
- LEGS -Only used in cardio classes
- COMBO - Can be used at the center of the room or stations. If teaching in the center of the room, you must be at the very front, and you must do the posture/movements the entire time. Can be combined with gliders, TRX, Stakt Mats and the fitness ball in this section. Tempo can only be standard or 2-count for FRM, only double-time for pulsing
- GLUTES - Weights can only be taught with glute bridges in this section, either by placing them on your hips or incorporating an arm movement (one exception is behind the knee for all-4’s)
- CORE - Weights can be used throughout core work up to the Final Plank. Clients must move at a 2-count or slower when using weights in core
- YOGA -Not to be used in this section
Pilates Ball (Bala)
General uses
- A Pilates ball (mini stability ball) enhances workouts by providing an unstable surface that forces deep core engagement, improves balance, and increases flexibility. It intensifies muscle activation in the abdominals, glutes, and inner thighs, improves posture, and offers support for rehabilitation or deeper stretches.
Section guidelines
- WARMUP - Not to be used in this section
- LEGS - Can be used between the thighs in narrow leg postures and between your hands in wide-leg postures. Must be used behind your back against the barre in “reverse” standing postures. Can be combined with TRX
- COMBO - Can be used in kneeling postures between your ankles or under one hand for kneeling work / pushups. Used between forearms for weight work
- GLUTES - Can place ball behind a single bent knee in standing and kneeling postures or between thighs for traditional bridges. Can rest head or knee on top of ball for side-lying postures
- CORE - Can place ball between shins or ankles for added resistance. Can place ball behind your back for added support and stability. Can squeeze ball at hands for added resistance
- YOGA - Can place ball under back or hands on top of the ball for deeper stretches. Can place ball under hip in pigeon pose for stability and deeper stretch.
TRX STRAPS
General uses
- TRX suspension training offers a versatile, full-body workout that enhances strength, stability, and functional fitness for all levels by using body weight against gravity. Key benefits include intense, constant core activation, improved balance and flexibility, increased bone density, and low-impact, joint-friendly movements.
- Must. be used in every True40 class
Section guidelines
- WARMUP - Not to be used in this section
- LEGS - Can be used in hands for balance add-ons ONLY for indicated postures on the portal. One foot in stirrups ONLY for split squat. Can be combined with the fitness ball when feet are narrow
- COMBO - Must use a mat when kneeling or on your back. 2-count tempo is preferred (or moving at their own pace); standard tempo only if able to control the movement. Never double-time tempo
- GLUTES - Can use in hands or feet for indicated postures on the portal only.
- CORE - Can be used with hands or feet for resistance. 2-count tempo or slower required
- YOGA - Can be used for upper-body passive stretching at stations
Gliders
General uses
- Gliders are excellent for low-impact, full-body strengthening, specifically targeting the core, inner/outer thighs, and glutes while increasing time under tension. They are ideal for improving balance, stability, and range of motion without straining joints.
- Must use at a 2-count tempo or slower at all times.
- Only one can be used under feet if standing. 2 can be used if in a plank or bridge posture.
- Can use two under hands
Section guidelines
- WARMUP - Gliders can ONLY be used during the push-up/plank posture
- LEGS - ONLY ONE GLIDER can be used at a time. Must move at a 2-count or 4-count pace, unless indicated on the portal (pulses for example)
- COMBO - Can be used under one foot standing with weights. Can use 1 or both gliders for pushups performed on the floor. Not effective to use with TRX
- GLUTES - Can use both gliders under feet ONLY for bridges. When standing, only one glider can be used. Must move at a 2-count or 4-count pace.
- CORE - You can use one or both gliders, under each hand or foot for plank variations. Must move at a 2-count or 4-count pace. Certain postures can only be done when mats are in islands (i.e. lat swimmers); please refer to the portal videos for instruction.
- YOGA - Not to be used in this section
Stakt Mat
General uses
- Stakt mats are innovative, foldable fitness mats designed for versatile, multi-purpose use, combining the features of a traditional yoga mat with a yoga block for added support, Pilates, and HIIT workouts. Their unique, foldable design allows for customizable cushioning, easy storage, and use as a 3-inch step-up platform.
- Stakt logo should be facing up when unfolded
- Use folded side when propping heels up
Section guidelines
- WARMUP - ONLY be used during the push-up/plank posture
- LEGS - Can use to prop heels up for elevated postures or to elevate one foot at a time for split stance postures
- COMBO - Can be used to elevate one foot at a time, as a platform for plyometric moves, to cushion knees in kneeling postures and a low bench for dips or chest presses. Can elevate hands for pushups
- GLUTES - Can use stacked for thruster and kneeling postures. Note when to use at stations and when to use in islands.
- CORE - Should be flat in this section unless you are using to cushion a joint.
- YOGA - Same as core
Yoga Blocks
General uses
- Bala yoga blocks are designed to enhance stability, flexibility, and support during yoga and stretching. Their unique, dense foam, semi-circular design allows for versatile, multi-angled support that helps deepen stretches, improve alignment, and make challenging poses more accessible.
- Currently the studios don't have enough for every participant in class, so only provide to clients that need modifications
Section guidelines
- COMBO - Can prop hands on the blocks for pushups
- GLUTES - Can prop hands on blocks in all fours positions for shoulder + back relief. Can prop under feet against the wall (only at stations) for low back relief. Can prop hands up for hip thrust prenatal option
- CORE - Can prop hands on blocks for all fours positions and modified final plank for shoulder + back relief
- YOGA - Can prop on hands if unable to reach the ground in lunging postures. Can sit on flat side for folding postures. Can prop on hands for deeper child’s pose/puppy pose stretch
