Development Phase Template

Development Phase Session Template

This template provides a comprehensive guide for conducting sessions during weeks 5-8 of the program, focused on building upon the movement foundation established in the first four weeks and gradually increasing challenge while maintaining technical proficiency.

Session Preparation (5 minutes before)

• Review participant progress from Foundation Phase
• Prepare equipment for demonstrations of more advanced variations
• Check Zoom settings and camera angles
• Prepare progression and regression options for each exercise

Session Timeline & Script

0:00-3:00 - Welcome & Check-In (3 minutes)

1. Group Welcome:

   • “Welcome to the Development Phase! In this phase, we’ll gradually increase the intensity and complexity of the exercises.”

2. Weather Check-In Questions:

   • “Let’s do our emotional weather check. How are you feeling about the gradual increase in intensity?”
   • “Are there any areas feeling particularly tired or sore from previous sessions?”

3. Session Preview:

   • “Today we’ll introduce some new variations to the basic exercises you’ve already learned. We’ll also work on increasing our endurance.”
   • “Do you have specific goals for today’s workout?”

3:00-8:00 - Dynamic Warm-Up (5 minutes)

1. Dynamic Mobility:

   • “Let’s start with more dynamic movements to prepare for the increased intensity.”

2. Muscle Activation:

   • “We’ll focus on activating the major muscle groups we’ll use today.”
   • 10 mini squats, 10 glute bridges, 10 scapular squeezes

3. Cardiovascular Preparation:

   • “Let’s get our heart rate up a bit to prepare for the main portion.”
   • 30 seconds marching in place, 30 seconds light jogging in place

4. Technical Preparation:

   • “Let’s do a few repetitions of the basic movements at a slow pace to remember proper technique.”
   • 3-5 slow repetitions of each core movement

8:00-23:00 - Main Strength Exercises (15 minutes)

Note: Adapt exercises based on specific week within the Development Phase. Example below is for Week 6.

1. Goblet Squats (3 minutes):

   • Setup: “Hold a water bottle or light weight close to your chest.”
   • Instructions: “We’ll do 2 sets of 15 repetitions, focusing on depth while maintaining good posture.”
   • Cue: “Keep your chest up as you lower with control.”
   • Check-in: “How’s the intensity level? Remember we’re aiming for a 5-6 on our 1-10 scale.”

2. Counter Push-Ups (3 minutes):

   • Setup: “Place your hands on a counter or sturdy piece of furniture.”
   • Instructions: “We’ll do 2 sets of 12 repetitions. Maintain a straight body line.”
   • Cue: “Breathe in as you lower, exhale as you push up.”
   • Form check: “Make sure your core stays engaged throughout the movement.”

3. Standing Band Rows (3 minutes):

   • Setup: “Stand tall, holding the band with arms extended.”
   • Instructions: “We’ll do 2 sets of 15 repetitions. Focus on squeezing your shoulder blades together at the end of the movement.”
   • Cue: “Lead with your elbows, not your hands.”
   • Encouragement: “Feel the muscles between your shoulder blades working.”

4. Hip Hinges (3 minutes):

   • Setup: “Stand with feet hip-width apart, slight bend in the knees.”
   • Instructions: “We’ll do 2 sets of 15 hip hinges. Imagine closing a door behind you with your hips.”
   • Cue: “Hinge at the hips, not the waist.”
   • Safety: “Keep your back flat, not rounded.”

5. Standing Shoulder Press (3 minutes):

   • Setup: “Stand with feet shoulder-width apart, holding weights at shoulder height.”
   • Instructions: “We’ll do 2 sets of 15 presses, focusing on full extension at the top.”
   • Cue: “Stand tall, brace your core, then press.”
   • Form check: “Keep your wrists aligned with your forearms.”

23:00-31:00 - Progressive Metabolic Training (8 minutes)

1. Interval Structure:

   • “We’ll do 5 intervals of 30 seconds work, 55 seconds rest.”

2. Exercise Selection:

   • “Choose from: step-touches with arm movements, marching with high knees, sit-to-stand, step-ups.”
   • “Select movements that challenge you without being too difficult.”

3. Coaching Through Intervals:

   • “Focus on maintaining good form even as you get tired.”
   • “The goal is to challenge yourself while staying in control of the movements.”
   • “Pay attention to your breathing pattern.”

4. Monitoring Intensity:

   • “On our RPE scale, aim for 5-6 out of 10 - challenging but sustainable.”
   • “Check in with yourself: can you maintain this pace for the full interval?”

31:00-35:00 - Cool-Down & Closing (4 minutes)

1. Recovery Monitoring:

   • “Let’s check your heart rate recovery. Take your pulse for 15 seconds right after the last interval.”
   • “Rest for 60 seconds, then check again. Calculate the difference.”

2. Static Stretches:

   • “Now let’s hold some static stretches for the major muscle groups we worked today.”
   • “Hold each stretch for 15-20 seconds, focusing on deep, controlled breathing.”

3. Reflection Questions:

   • “What did you notice was easier today compared to the Foundation Phase?”
   • “What still feels challenging?”
   • “How quickly did your breathing return to normal between exercises?”

4. Next Session Preview:

   • “Next time, we’ll continue progressing these movements.”
   • “Pay attention to how your body recovers from today’s session.”

Addressing Adherence Challenges in Development Phase

1. Fatigue Management:

   • “It’s normal to feel more fatigued as we increase intensity. On days when your energy is low, it’s perfectly fine to reduce the intensity by 25% while maintaining the program structure.”

2. Progress Plateaus:

   • “Let’s look at other forms of progress: how is your movement quality? How quickly do you recover between sets? How do you feel after the workout?”

3. Technical Regressions:

   • “Today, let’s do a ’technique reset’ session with lighter loads, focusing exclusively on movement quality.”

“I’m Stuck” Protocol for Development Phase

When a participant shows signs of giving up:

1. Breathing Break: “Let’s take a 30-second break to reset our breathing and energy.”

2. Scalable Options: Offer 3 options of graduated difficulty for the current exercise

3. Technique Focus: “Instead of focusing on intensity, let’s perfect the technique with a lighter load.”

4. Redefining Success: “Success today is defined by effort and consistency, not by the number of repetitions.”

5. Connection to Original Goals: “Remember why you started this program? How does this moment of difficulty connect to your long-term goals?”

Questions to Monitor Progress

1. “How would you rate your exertion on a scale of 1-10 for that exercise?”
2. “What differences do you notice in how your body responds to exercise compared to weeks 1-4?”
3. “Which movements feel more natural to you now?”
4. “What aspects of daily life are becoming easier as a result of our training?”
5. “What recovery strategies have you found helpful between sessions?”