Questions and Answers
What are the hips doing in the DB Skier Swing movement?
What is the focus of the DB Skier Swing movement?
What are proper weight recommendations for the DB Skier Swing?
Where is your orange eye looking during the DB Skier Swing movement?
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What option can you present for the DB Skier Swing?
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Give two non-verbal cues you can use to correct shoulders rounding forward in the DB Skier Swing.
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What is the set position for the TRX Power Pull Up?
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What are two common errors you will see in the TRX Power Pull Up?
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What are a few global cues you can use to correct the TRX Power Pull Up?
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What should members be feeling in the TRX Power Pull Up?
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What best describes a conditioned client who doesn't know anything?
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How should you communicate Orangetheory Fitness to a conditioned client who doesn't know anything?
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What three questions can you ask Dave to help him open up during the intro?
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Knowing his wife works out with us, how can you use that information for leverage with Dave?
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How can you help Dave set some goals for this class and in general?
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What are the five things you are listening for in a handoff?
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What is Nick really looking for in his fitness journey?
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How can Orangetheory Fitness help Nick?
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How can you help Nick forecast his goals?
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What is the real benefit to Nick at Orangetheory Fitness?
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What band should you demo with for mini bands?
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What is your emphasis when demoing any mini band exercise?
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What is the difference between the three band positions?
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Give two examples of isometric mini band exercises.
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Give two examples of isokinetic mini band exercises.
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What is the priority anchor in the DB Lateral Lunge?
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How do you cue success in the DB Lateral Lunge?
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Where are your safety checkpoints in the DB Lateral Lunge?
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What are the muscle groups targeted in the DB Lateral Lunge?
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What did you discuss in your demo of the DB Lateral Lunge?
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What kind of corrections are you looking for on the bike?
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How can you use OTbeat to challenge members on an endurance day?
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When would you use OTbeat as a correction?
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Would OTbeat help you better gauge your delivery of the intervals?
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What is set position for the Low Band Plank In and Out?
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How do you prevent the hips from shifting during the Low Band Plank In and Out?
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How can you challenge in the Low Band Plank In and Out?
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What is the priority of anchors in the Low Band Plank In and Out?
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Provide two cues for the hip anchor in the Low Band Plank In and Out.
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Cue the three anchors for the Mid Band Side Plank Leg Lift.
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What muscle groups are the focus in the Mid Band Side Plank Leg Lift?
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Where should the movement be initiated from in the Mid Band Side Plank Leg Lift?
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What is the option in the Mid Band Side Plank Leg Lift?
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How do you fix the hip dip kick in the Mid Band Side Plank Leg Lift?
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What is set position for the TRX Bicep Curls?
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How do you know if tension is being held through the entire movement in TRX Bicep Curls?
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Is it possible to challenge from an option foot position in TRX Bicep Curls?
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What is the best way to challenge rowers on a 300 meter row?
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How can you make the rower more fun?
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What is set position for the Low Band DB Front Raise?
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What are two common mistakes you will see in the Low Band DB Front Raise?
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How can you correct mistakes during the Low Band DB Front Raise?
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Can you challenge without changing the band tension in the Low Band DB Front Raise?
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What is the Hand Off like for Jessica?
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What three things should you do first to address Jim's OTBeat not working?
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What is the importance of wearing an OTBeat during class?
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What is set position for the Tempo Chest Press?
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Where should your shoulders be during the Tempo Chest Press?
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What is your emphasis on the Tempo Chest Press exercise?
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How can you correct members' tempo with a personal touch during the Tempo Chest Press?
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What is the first step with Paul when he comes in to cancel?
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How can you save Paul from canceling?
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How can you find information about Paul's past to help with the conversation?
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What best describes a deconditioned client who doesn't know anything?
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How should you communicate Orangetheory Fitness to a deconditioned client who doesn't know anything?
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What are three reasons Orangetheory Fitness will get Steve the results he is looking for?
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How can you close Steve before he takes his first class?
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What is the first thing you should address in your demo for the DB Plank Low Row?
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What are weight recommendations for the DB Plank Low Row?
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Where should members be feeling this movement in the DB Plank Low Row?
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How can you challenge during the DB Plank Low Row?
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How do you correct during the DB Plank Low Row?
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What is set position for low rows in TRX?
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What is the option for low rows in TRX?
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Cue the three anchors for success during low rows?
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What is the priority anchor in low rows?
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How can you challenge during the low rows?
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Study Notes
Dumbbells: DB Skier Swing
- Hips should hinge back, maintaining a flat back.
- Focus on engaging the core and propelling through the hips.
- Proper weight should allow for full range, typically between 10-30% of body weight.
- Orange eye should be looking forward, keeping neck neutral.
- Non-verbal cues for correcting rounded shoulders include adjusting their positioning and using a mirror.
TRX: Power Pull Up
- Set position requires arms fully extended, body straight, and core engaged.
- Common errors include arching the back or not engaging the core.
- Global cues: "Engage your core," "Shoulders down and back," "Pull with your elbows."
- Members should feel tension in the back and arms.
- The option can include performing the movement on the ground.
Types of Clients: Conditioned and Doesn't Know Anything
- This prospect is fit but lacks knowledge about the workouts.
- Communicate using clear, simple explanations and demonstrate movements.
Intro: Dave's Consultation
- Ask questions to identify his interests: fitness goals, experiences, and preferences.
- Leverage his wife's participation to build connection and motivation.
- Help him set realistic goals for class attendance and fitness improvement.
Intro: Hand Off Process
- Listen for the member's name, fitness history, goals, concerns, and past experiences with workouts.
Intro: Nick's Consultation
- Nick is seeking strength gain and confidence in training.
- OTF can provide structured strength training in a supportive environment.
- Use metrics to help Nick forecast and track his fitness goals.
- Highlight the community aspect for motivation and accountability.
Mini Bands: Demo
- Begin demo with a medium resistance band for clarity and accessibility.
- Emphasis on maintaining tension throughout the exercise.
- Band positions affect resistance; lower position for more tension, higher for less.
- Examples of isometric exercises: Band-resisted glute bridges, side steps.
- Examples of isokinetic exercises: Lateral band walks, monster walks.
Dumbbells: DB Lateral Lunge
- Priority anchor is maintaining a strong base; cue stability.
- Safety checkpoints include knee alignment and hip positioning.
- Options can involve height adjustments or different lunging depths.
- Targets muscle groups: quads, glutes, and hamstrings.
- Discuss balance and control in the demo.
Rowing Corrections
- Focus on maintaining proper form, core engagement, and appropriate RPM range.
OTbeat: Endurance Day
- Use OTbeat to adjustments during workouts for progress tracking.
- Use it to correct form and intensity amidst intervals.
- OTbeat aids in gauging effort and managing pacing.
Mini Bands: Low Band Plank In and Out
- Set position involves a strong plank with aligned body.
- Prevent hips from shifting by engaging the core and glutes.
- Options include adding resistance or increasing duration.
- Prioritize maintaining full body stability, focusing on hip alignment.
Mini Bands: Mid Band Side Plank Leg Lift
- Cue three anchors: hand, elbow, and feet positioning.
- Focuses on obliques and hip abductors.
- Initiate movement from the core, not just the legs.
- Options include holding for time or adding oscillations.
- Fix hip dips by adjusting weight distribution and engaging the side core.
TRX: Bicep Curls
- Set position requires feet slightly forward and elbows high.
- Tension should be felt consistently throughout the motion.
- Option can include changing foot position for increased difficulty.
Rowing Challenge
- Maintain consistent watts for the first 200m and increase by at least 25 watts for the last 100m.
Making Rowing Fun
- Members set goal times prior to rowing and celebrate achieving goals with encouragement.
Mini Bands: Low Band DB Front Raise
- Set position requires a neutral spine and shoulder alignment.
- Common mistakes include lifting too high or using momentum.
- Corrections involve reinforcing slow and controlled movements if necessary.
- Options can include varying the resistance or rep counts.
Class Setup for Strength Day
- Focus on increasing treadmill incline in blocks and monitor rowing benchmarks.
- Weight floor should target lower body strength and core stability.
Types of Clients: Conditioned & Knows Everything
- Prospect is fit and knowledgeable about their fitness regime.
- Communication should be more advanced, focusing on complex training concepts.
Types of Clients: Deconditioned & Knows Everything
- Client is aware of fitness but lacks the capability or experience.
- Communication should focus on simplification and encouragement specific to their needs.
TRX: Chest Press
- Set position involves a strong plank position with body aligned.
- Orange eye should look directly ahead to ensure focus.
- Correct from their core position, encouraging proper alignment.
- Common errors involve misalignment in the shoulder and elbow placement.
Intro: Nick's Wedding Goals
- Address concerns by focusing on strength maintenance while engaging in OTF.
- Objections may revolve around fear of losing muscle; emphasize strength maintenance options.
- Pre-empt objections with positive reinforcement about muscle retention during classes.
- Assume the sale by discussing program benefits tied to his wedding goal.
Intro: Nancy's Consultation
- Target touches during class around specific movements.
- Highlight personalized attention and scheduling flexibility.
- Close by aligning her goals with OTF’s offerings.
- Incorporate OTBeat into her plan to monitor cardio and performance metrics.
Intro: Dave's Consultation
- Sell OTF by emphasizing its competitive and versatile workout formats.
- Challenge him by incorporating competitions or benchmarks during class.
- Ask about his cross-training routine for tailored recommendations.
Post Workout: OTbeat Insights
- Educate based on performance metrics while correlating to effort levels in class.
- Use the importance of OTBeat to highlight participation and effectiveness.
- Offer incentives to those who excelled in their workout to foster motivation.
Intro: Jessica's Training Goals
- Outline the handoff process focusing on understanding her strength and cardio needs.
- Ensure her routine feels integrated at OTF while respecting her existing training.
OTbeat Concerns: Jim's Frustration
- First steps: Check device, resolve technical issues, and reassure emotional aspects.
- Wearing OTBeat is essential for tracking progress and enhancing workout efficiency.
Dumbbells: Tempo Chest Press
- Set position requires flat feet and a neutral spine.
- Shoulders should be down and back, away from the ears.
- Emphasis on controlling the tempo for muscle engagement.
- Attach positive feelings of strength and success to each repetition.
Cancelation Process: Paul's Situation
- Initiate with open-ended questions to explore his reasons and needs.
- Offer alternatives or incentives to retain membership and address fitness goals.
- Use past interactions to tailor the conversation for his preferences.
Types of Clients: Deconditioned & Doesn't Know Anything
- Prospect is unfit and lacks awareness of fitness basics.
- Communicate using simple, encouraging language and foundational guidance to ease into workouts.
Walk In: Steve's Goals
- Outline three reasons OTF suits his needs: comprehensive workouts, community support, and accountability.
- Close by motivating him towards a trial class with a friendly invitation.
Dumbbells: DB Plank Low Row
- Start demo by discussing shoulder blade positioning.
- Recommended weights should correlate to individual capability.
- Members should feel engagement primarily in the back and core.
- Challenge can be added through rep increases or tempo changes.
- Corrections entail reinforcing proper shoulder positioning and minimizing body sway.
TRX: Low Rows
- Set position emphasizes a strong core and straight line from head to heels.
- Options include adjusting foot placement to modify difficulty.
- Cue anchors include hand placement, shoulder alignment, and feet position.
- Prioritize a strong core activation throughout the movement to enhance effectiveness.
Studying That Suits You
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Description
Test your knowledge on key exercises in Orangetheory Fitness with this quiz. Covering movements like the DB Skier Swing and TRX Power Pull Up, you will answer questions related to form, technique, and proper coaching cues. Perfect for fitness coaches looking to enhance their skills!
