Hopefully you have reviewed and familiarized yourself with the planes of motion so next I wanted to go over how that will look with programming your warm ups. 

1. The number of postures will not change according to the True40 class type you are teaching:

• 4 aerobic and 1-2 plank/pushup postures for True40 Fusion
• 3 aerobic and 2 plank/pushup postures for True40 Express
• 2-3 aerobic and 1 plank/pushup posture (cardio variety) for True40 Cardio

2. Every Plane of Motion should be reflected within your aerobic portion in Warmup

• There must be a backward/forward movements (sagittal plane)
• There must be side-to-side movements (frontal plane)
• There must be twisting/rotation movements (transverse plane)

3. There are three ways you can approach this in your warmup programming:

• Single Plane: You can assign one plane of motion to each posture (True40 Fusion Example: Reverse lunge side 1 (sagittal) > plie squat reaches (transverse) > reverse lunge side 2 (sagittal) > Modified/True jumping jacks (frontal))

• Multi-Planar: some postures cross more than one plane, and these can be utilized to meet your movement requirements in any classes (True40 Express example: Side lunge w/ oblique knee drive side 1 (frontal + transverse) > Chair squat w/ reverse leg lift add-on (sagittal) > Side lunge w/ oblique knee drive side 2 (frontal + transverse))

• Combos: Combining and alternating two postures together to meet movement requirements (True40 Cardio example: Hamstring swings to jacks (sagittal + frontal + transverse if you add a twist!) >  8 side steps to 8 knee drives, alternating sides (transverse + sagittal + somewhat frontal))

4. This does not apply to the pushup/plank portion of warmup

Ultimately, this shouldn’t limit your options when it comes to programming your warm up but we believe this provides a more comprehensive warm up for the body, will increase our clients performance and can prevent injuries. By the end of the month you will see our postures reorganized according to which planes of motion they move along (some postures will be listed under more than one plane.)