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Cues:
1. Next Row
2. Get those knees up
3. Dont forget to pick up your feet
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stretches as well as
guide them with cues
and which lines they
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Answers to CFUs:
1. To slight discomfort
2. After the line in front of them has been
going for 5+ seconds
3. stop what youre doing asap
students with adjusting the seat. Then point out the resistance dial
and show them how to use it. Let them practice using the dial while
spinning. Explain that if I say Adjust to a level 6 that means 6 out of
a scale from 1-10 of exertion
X Spin Sequence is as followed:
Warm up: seated position, moderate speed, light resistance (level 13) 1-3min
Increase resistance: seated for 1 min, stand for 1 min, then repeat
4-8 times, moderate speed, moderate resistance (4-6) 4 minutes
Decrease resistance: sit down with hands in second position, fast
speed, light resistance (1-3) 3 minutes
Stand up: with hands in second position and jog, fast speed, light
resistance (1-3) 1 minute
Sit Down: with hands in second position and increase resistance
every 30 sec. slow to moderate speed, moderate to heavy resistance
(4-8) 2 minutes
Stand up: with hands in third position and increase resistance every
minute, slow speed, very heavy resistance (7-10) 3 minuntes
Increase resistance: seated for 1 min, stand for 1 min, then repeat
4-8 times, moderate speed, moderate resistance (4-6) 4 minutes
Decrease resistance: sit down with hands in second position, fast
speed, light resistance (1-3) 3 minutes
Stand up: with hands in second position and jog, fast speed, light
resistance (1-3) 1 minute
Sit Down: with hands in second position and increase resistance
every 30 sec. slow to moderate speed, moderate to heavy resistance
(4-8) 2 minutes
Stand up: with hands in third position and increase resistance every
minute, slow speed, very heavy resistance (7-10) 3 minuntes
Decrease resitance: stand up with hands in second position, jog,
very fast speed, very light resistance (1-3), 2 minutes
Cool down: sit with hands in second position, moderate speed, very
light resistance (1-3), 2 minutes
4
Critical Elements:
1. When leg is fully extended, should be
relaxed and not on tip toes
2. Seat should be adjusted to proper
height
3. When spinning push through the hips
Cues:
1. Lift up
2. Increase resistance
3. Lower down and decrease resistance
Common Errors (1-2):
1. Student will have their seat elevated
too high
2. Students will turn the resistance dial
the wrong way
3. students will have resistance too light
or too heavy
Answers to CFUs:
1. Stand up
2. levels 1-3
3. your hips
Sources:
Spin Class sequence was found: http://www.shape.com/fitness/cardio/spin-slim-workout-plan