express class
True40 Express is a condensed 50 minute version of our True40 Fusion and suited for clients who need a shorter class for daily obligations. This class can only be taught by instructors who have been active for at least 3 months and have completed the Express Certification Quiz (to be sent by the Master Trainer) and only at the designated schedule times set by the Studio’s Owner.
Guidelines
- Must Choose either 2 Legs or 2 Glutes Postures,
- If Teaching 2 Leg Postures, You must teach 3 Glute postures, and vice versa.
- Should still coincide with the Legs/Glutes Calendar, just modified. Must still include both turn out and parallel options for Legs and Glutes. Your two postures can include “combination” turn out/parallel add-ons according to what is listed on the portal.
- When teaching 3 Postures, normal guidelines apply.
- Warm Up and Core Sections are shortened in the number of postures taught. However, you must still be in each of these postures for 1:30-2:00 min at a time.
For a more detailed breakdown of True40 Express, click here for full guidelines.
express class format
Below are *examples* of exercises you can teach. This is not an exhaustive list - you are welcome to pull in other True40 postures as long as they match guidelines.
warmup (8 minutes)
opening stretches (1 - 1.5 minutes)
Base posture, opening breaths, cat/cows in sumo, spinal twist in plie (these should be done quickly, on beat)
3 aerobic movements instead of 4 (1.5-2 minutes each)
- One spinal rotation/lateral bend and one forward/back
- If doing two sides of a movement it counts as two postures
aerobic plank or pushup (1-1.5 minutes)
- Choose to do either a plank or a pushup but not both.
leg work (8.5 - 11 minutes)
- Choose 2-3 postures, but if using 2 postures in legs, use 3 in glutes and vice versa
- MUST have 1 power (on toes) and 1 flat foot
- MUST have 1 parallel and 1 turn out
- If choosing 3 postures, Classic True40 Guidelines apply
- MUST keep static stretch
combo/full body (10-12 minutes)
- Combo is unaffected and follows normal guidelines. Be cautious of your time though and combine muscle groups when you can.
- Can still do three songs, keep songs to 3 - 3½ minutes
- MUST hit all muscle groups during the 50 minute class (can hit these in warmup, or as a glute bridge add-on if not in combo): shoulders, back, biceps, triceps, chest
- MUST keep static stretch
glute work (8.5 - 11 minutes depending)
- Choose 2-3 postures, but if using 2 postures in glutes, use 3 in legs and vice versa
- Do either: two sides of a posture that hits BOTH glute max / glute med, OR two different postures (one working glute max, one working glute med/min)
- If choosing 3 postures, Classic True40 Guidelines apply
- MUST keep static stretch
Example of posture hitting all glute muscles (max/med/min)
- All Fours with parallel one inch → hamstring curls (LRM; glute max) to glute dives → mermaid pulses (hitting med/min)
Example of two different postures, one working glute max, one working glute med/min
- Parallel glute bridge and TRX hip adductors
core /yoga (4-5 minutes)
- MUST have 60-second Core Blast
- MUST have 60-second Plank hold to start yoga flow
- MUST have one spinal flow (cat/cows, vinyasa flow from downward dog → upward dog, or half lift / forward fold sequence)
- MUST have a hip opener (lizard, pigeon, butterfly, yoga straps, garland pose, warrior 2)
- Low crouch → forward fold → roll up → standing neck stretch
- Three closing breaths and ending with “thank you for honoring your body, and moving true to you.”
"“Thank you for honoring your body and moving true to you. If you have any questions, my name is ______ and I would be happy to help. If you will take care of your equipment, I will take care of your mats. Thank you!”
