Foundation Phase Template

Foundation Phase Session Template

This template provides a comprehensive guide for conducting sessions during weeks 1-4 of the program, focused on establishing proper movement patterns, building confidence, and developing baseline levels of muscular endurance.

Session Preparation (5 minutes before)

  • Review participant profiles and notes from previous sessions
  • Prepare demonstration equipment
  • Check Zoom settings and camera angles
  • Prepare modification options for each exercise

Session Timeline & Script

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

  1. Group Welcome:

    • “Welcome everyone! I’m excited to work with you today.”
    • “Before we start, let’s make sure you have your chair, water bottles, and necessary space ready.”

  2. Weather Check-In Questions:

    • “Let’s do our quick weather check. Type in the chat or unmute: Is your emotional weather sunny, partly cloudy, rainy, or stormy today?”
    • “On a scale of 1-5, how are your energy levels today?”
    • “Are there any areas feeling tight or uncomfortable we should know about?”

  3. Session Preview & Goal Setting:

    • “Today we’ll focus on [specific focus]. Our session will last about 25 minutes.”
    • “What’s one small thing you’d like to achieve in today’s session?”

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

  1. Seated Movements:

    • “Let’s start with 10 arm circles forward, then 10 backward.”
    • “Now 10 seated leg extensions on each leg.”
    • “Great! Let’s do 10 torso rotations to each side.”

  2. Transition to Standing:

    • “If you’re comfortable, let’s stand for 30 seconds of marching in place.”
    • “Remember to move at your own pace and sit if needed.”

  3. Motivation Statement:

    • “Notice how your body is starting to warm up. This is preparing your muscles and joints for movement.”

8:00-18:00 - Main Strength Exercises (10 minutes)

Note: Adapt exercises based on program week. Example below is for Week 2.

  1. Chair Squats (2 minutes):

    • Setup: “Position the chair behind you, feet shoulder-width apart.”
    • Demonstration: “Watch as I demonstrate the movement first.”
    • Instructions: “We’ll do 8 squats, lowering for 3 seconds each time.”
    • Cue: “Lower yourself like you’re moving through honey.”
    • Affirmation: “It’s normal if your legs shake, that means they’re working.”

  2. Wall Push-Ups (2 minutes):

    • Setup: “Find a spot on the wall, standing about one arm’s length away.”
    • Instructions: “We’ll do 8 wall push-ups, with hands at shoulder height.”
    • Cue: “Count 1-2 as your chest moves toward the wall.”
    • Support: “If this feels too challenging, take a step further from the wall.”

  3. Seated Band Rows (2 minutes):

    • Setup: “Sit tall, hold the band with arms extended.”
    • Instructions: “We’ll do 8 rows, pulling the band toward your waist.”
    • Cue: “Squeeze your shoulder blades together like holding a pencil between them.”
    • Encouragement: “Focus on the muscles in the middle of your back.”

  4. Modified Hip Hinge (2 minutes):

    • Setup: “Stand with the chair behind you for support if needed.”
    • Instructions: “We’ll do 8 hip hinges, bending forward from the hips.”
    • Cue: “Push your hips back like you’re closing a door behind you.”
    • Check-in: “How is everyone feeling? Give me a thumbs up or down.”

  5. Seated Shoulder Press (2 minutes):

    • Setup: “Sit tall, holding water bottles at shoulder height.”
    • Instructions: “We’ll do 8 presses, extending arms overhead.”
    • Cue: “Reach for the ceiling while keeping your core tight.”
    • Celebration: “You’ve completed all strength exercises for today!”

18:00-21:00 - Metabolic Conditioning (3 minutes)

  1. Interval Setup:

    • “Now we’ll do 4 intervals of 20 seconds movement, 60 seconds rest.”
    • “Today’s movement is [choose: seated marching, standing marching, or step-touches].”
    • “Move at your own pace - it’s about movement, not speed.”

  2. Interval Coaching:

    • First interval: “Focus on form and find your comfortable rhythm.”
    • Second interval: “You’re doing great! Pay attention to your breathing.”
    • Third interval: “Remember your ‘why’ - why movement is important to you.”
    • Final interval: “Last one! Give whatever feels right for your body today.”

  3. Recovery Monitoring:

    • “After this last interval, let’s check your recovery. Place two fingers on your wrist or neck to find your pulse.”
    • “Count beats for 15 seconds after finishing.”

21:00-24:00 - Cool-Down (3 minutes)

  1. Breathing:

    • “Let’s take 3 deep breaths together. Inhale for 4, exhale for 4.”
    • “Notice how your heart rate slows down.”

  2. Stretches:

    • “Gentle seated forward bend, reaching toward your toes.”
    • “Seated hamstring stretch, extending one leg.”
    • “Neck stretches, ear to shoulder, gentle circles.”

24:00-25:00 - Final Check-In & Celebration (1 minute)

  1. Reflection Questions:

    • “What are you proud of from today’s session?”
    • “How does your body feel now compared to when we started?”

  2. Next Session Preview:

    • “Next time we’ll continue building on these movements.”
    • “Think about one small way to add movement until our next meeting.”

  3. Positive Closing:

    • “Thank you all for coming today. Remember, consistency beats perfection.”
    • “Looking forward to seeing you all again on [day/time].”

Post-Session (Immediately After)

  • Note participants who may need additional support
  • Record any modifications needed for the next session
  • Send follow-up messages to participants who appeared to struggle

“I’m Stuck” Protocol (Use As Needed)

If a participant shows signs of giving up during the session:

  1. “Let’s take a 30-second breathing break.”
  2. Offer three modification options: [exercise-specific list]
  3. “Remember, it’s perfectly okay to try the 50% effort version.”
  4. Acknowledge: “It’s normal to want to stop when things get difficult. That’s part of the process.”

Questions to Ask During Session (In This Order)

  1. Initial emotional check: “How’s your emotional weather today?”
  2. Physical check: “How are your energy levels on a scale of 1-5?”
  3. Goal setting: “What would you like to focus on today?”
  4. Mid-workout check: “How are you feeling so far? Thumbs up, middle, or down?”
  5. Exercise difficulty: “On a scale of 1-10, how challenging was that exercise?”
  6. Physical awareness: “Where in your body do you feel that exercise working?”
  7. Recovery check: “How quickly is your breathing returning to normal?”
  8. Progress observation: “What was easier today compared to last time?”
  9. Achievement reflection: “What are you proud of from today’s session?”
  10. Future planning: “What’s one small movement goal before our next session?”