1. Think in “opposites”.

• When programming Legs and Glutes, try programming these sections to largely oppose each other. 
•  For example, if you teach two turned-out postures in Legs, try two parallel postures in Glute, and vice versa!  
• When you need to switch up your program, this also makes it super easy to modify by simply swapping out parallels to turned-outs and turned-outs to parallels!
  • Example:
    • Legs: Power Diamond, Incline Chair, Power Base Skiier (2 Parallels)
    • Glute: Side Diamond R/L, Traditional Glute Bridge (2 Turned-Outs)
  • Swapped out easily for another program:
    • Legs: Power Base, Incline Sumo, Power Diamond Skiier (2 Turned Outs)
    • Glute: All Fours R/L (sequence targeting Glute Max), Sumo Glute Bridge (2 Parallels)

2. Think about secondary muscle groups worked.

• We know that guidelines state all upper body muscle groups are to be worked equally in every True40 workout.   The portal is so great at breaking down the main muscle group(s) worked in each Combo posture!
• To program more holistically, think about other muscles that are also majorly contributing to create the movement. 
• For example, Goal Posts are listed under “Shoulders” on the Portal.  While Goal Posts do work the shoulders, they also work the Chest.  Depending on how the rest of your program flows, you would not necessarily need a separate posture designated to working the Chest.  
• Another example: Zippers.  Zippers are also listed under “Shoulders” on the Portal.  Zippers also work the Triceps.  
• One last example for now: Lat Pulls.  Lat Pulls are listed under “Back” on the Portal, though they also involve the Shoulder.
• So, if you used Zippers in Combo work, and are looking to work the Back, balance would suggest a Low Row (or another Back posture not involving the Shoulder) vs. a Lat Pull.
• Also, remember when programming that the Instructor Manual says to include UP TO 6 postures in Combo work, Max.  1 side = 1 posture here, as well!
  • Each posture should last around 2-3 minutes.  Since we are working with weights and/or TRX in Combo work, muscle groups need longer to fatigue.  By keeping clients in a posture for around 2-3 minutes, you are promoting muscle lengthening and a higher calorie burn! 

3. Think about transitions.

• We know transitions between each section of class are to be quick and fluid to keep clients in movement as much as possible, but you can also think of logistics in between postures (the “up and down”) to encourage a well built program. 
• Minimizing the “up and down”lessens the time spent out of posture and keeps clients engaged in movement.  
• Example of a poor flow/excess transition time between postures:
  • Core Work: Boat Pose → Plank Roll Outs with Gliders → Leg Drops → Oblique Rows with weights
    • The client is being asked to be on the seat (Boat) to the palms (Plank Roll Outs), to the spine (Leg Drops), back to the seat (Oblique Rows) – there is a lot of excess transition time here!
  • Instead: Boat Pose → Oblique Rows with Weights → Leg Drops → Plank Roll Outs with Gliders.  This minimizes transition time by teaching all postures on the seat first, then progressing through the section.
    • Ending with Roll Outs has clients in position to come to the final plank of class, too! 
• Minimizing transition time can be considered across all sections of class!
  

4. Think about stretching.

• And, speaking of transitions – let’s talk stretching that happens between sections! 
• While stretching is super important for muscle flexibility, remember that static stretching should only be occurring at the end of each section (not after every posture).  
• By limiting to one stretch series at the end of the section, you are keeping heart rates (and calorie burn) high and the momentum of the class fluid!
  • Especially in Combo work, we are working to build “Fire” by keeping clients as active for as long as possible (within the guidelines, of course 😉 ). 

5. Think about common injuries.

• Common injuries: low back, knee, shoulder discomfort 
• Think about a client with a given injury across the workout and what modifications the program may require them to take.
• For example, think of a client with knee discomfort:
  • You are planning on teaching an All 4s series for Glute Work.  
  • You are also considering teaching Bird Dogs in Core, also on the knees.  
  • Thinking of this client, you may try another Transverse and Rectus/Parallel posture that may introduce less stress to the knees (like Core Push Pulls, Reverse Marches, etc).