Hardbody: Your First Visit

GOAL OF THE FIRST SESSION:

Get you a good workout, keep you safe, and assess which program would be best for you and your goals 

(Team / Developmental) 

  1. BEFORE YOUR SESSION
ARRIVE 10 MIN EARLY
Front desk is expecting you.
Find your name on the iPad and tell us you are here.
We’ll give you a tour and introduce you to your coach!
  1. DURING YOUR SESSION

WARM-UP

Enhance Mobility, Prevent injury and improve your range of motion in the first 15 minutes of every training session.

Prep your mind and body for the session by moving your joints through their full range of motion.

COACH EXPLAINS THE WORKOUT

Wondering what you’re doing today?

Coach will go over exactly what you’re doing and how you are doing it. 

Coach explains the board and demonstrates the movements in each series so you know what to do. 
You’ll learn the tempo and set/rep scheme for the day’s practice.

SPECIFIC WARM-UP:

Get your body prepared for the main lift of the day (A-series Primary Movement) with movement specific preparation and warming up to your 1st working set.

  • Warm-up Set 1: 6 reps @ 50% of your first working set
  • Warm-up Set 2: 4 reps @ 70% of your first working set
  • Warm-up set 3: 2 reps @ 90% of your first working set

RACK ASSIGNMENT 
Coach assigns you a rack. This is where you’ll work for the entire session. Regardless of class size, you’ll be paired with another member who will be your partner so you can work with a teammate and have a spotter. Hardbody is a community! You’ll still get plenty of attention from Coach. Priority one is to keep you safe and get you a good workout.

FORCEDECK, GRIP & INBODY ASSESSMENT 
The first step in assessing injury risk. Jump 3 times and Squeeze till your face shakes!
We’ll have you jump on the ForceDeck to measure your lower body asymmetries and reactive strength index (agility, resilience, speed). This is a powerful tool for evaluating and minimizing injury risk in the weight room. 

At Hardbody we always say “ If you are not assessing, you are guessing!”

Here are 3 main ways we use sports science to track your baseline and progress:

A) INBODY 570 BODY COMPOSITION ANALYSIS

  • Understand what’s going on under the hood
  • More than what you weigh, think muscle vs. fat
B) LOWER BODY ASSESSMENT (3 JUMPS)
  1. Countermovement Jump (3 reps)
  2. Squat Jump (3 reps)
  • The ratio of your countermovement jump power to your squat jump power will tell us what type of strength training you will need to focus on
  1. Hop test (12 reps)
  • This will tell us your reactive strength index which is correlated to linear speed and jump height
C) OUR UPPER BODY ASSESSMENT:
We will ask you to squeeze our Grip dynamometer for 2 reps each hand and each rep will be 4 seconds long to test upper body strength and to identify if there is an upper body asymmetry.  

EXECUTE THE WORKOUT:
If you have any questions please ask the coach, it can be overwhelming in your first session to understand everything that’s going on. Don’t worry if everyone is tracking their workout on their phone, you will get there.  
Depending on the day you will do one of the following practices:
PRACTICE 1
Upper 1
PRACTICE 2
Lower 1
PRACTICE 3
Upper 2 

PRACTICE 4

Lower 2

  1. AFTER YOUR SESSION
CLEARED FOR HARDBODY DEVELOPMENTAL OR TEAM
Based on the screen we do on your first visit, our Coach will determine whether Hardbody Developmental or Hardbody Team would be the best program for getting you results and preventing injury.
Your coach will recommend that you be cleared for team or that you should complete our developmental program first to get the most out of our program. 

WHENS YOUR NEXT VISIT? 

When you are finished, bring your card to your coach. 

What class are you coming to next? 

  • Team or Developmental?
  • What day/time work best for you to be consistent with your training 
  • Can we book out the next 4 weeks?

If you would like to schedule a FREE Intro Call with Hardbody to schedule a FREE Trial Session then please email [email protected]