Part 2: "You Are Here" - Upon Arriving at Amplify
You made it. You prepared with tips from Part 1 of this series, you're off the couch, and you finally have pants on. Plus, there's that unique mix of dread and excitement setting in for another Amplify workout.
Wait, you arrived more than a minute before class starts, right?
As coaches, we'll get you warmed up-- but keep in mind it's a generalized warm-up before any specific workout preparation for the hour. This usually involves large muscle group movements followed by some quick drills, but you can get moving even before that. Yes, you're in the gym, but now the work begins. If showing up is half the battle, there's still more distance to cover.
Let's map out some items for you to do in the minutes before class.
BEGINNERS: To gain your whereabouts you need a zenith, since it's easy to lose your bearings once inside the Amplify doors. Generally, there is a lot going on; often times several classes are occurring, the music is bumping, and of course there's that whole sweating and grunting and dropping weights thing. So, let's get you pointed in the right direction.
1.) Timeliness Early on, we know you look to the coaches to tell you pretty much everything to do. But, surprise! You actually know your body better than anyone. Yes, even those of you with awful, *ahem*, developing body awareness. So, do you need more than 5-10 minutes preparation? Get here earlier, and follow #2 and #3.
2.) Blood Flow Foam roll with a purpose. Rolling out increases circulation, breaks down soft tissue adhesion, and provides myofascial release. If you haven't been shown how yet, grab a coach! A good start is to hit back and lats, quads and hammies, and calves/achilles. You can also warm up with simple PVC pipe movements or our crossover symmetry bands. Those are the elastic bands over in the corner, hanging from the wall. We have diagram details of exercises to do as movement prep there. We even have mobility posters on the wall. Still feeling lost? Don't be stubborn-- ask for directions!
3.) Socialize Connect with our community. You won't be disappointed. Drop any stress of the day and build your social health while developing your physical well-being. Not a social butterfly? No problem. Buddy up with just one or two other newbies you recognize. There is power in numbers, after all, and sharing accountability with another newcomer can set a grid of consistency on your fitness journey.
VETERANS: As experienced athletes, your internal GPS is now preset-- you have specific places you like to go upon arriving at Amplify. Your meridian, if you will. This is fine. Here are some reminders in case you've found yourself zoning out or losing sight of your surroundings.
1.) Know the Workout Some check the WOD the night before, others like to find out upon arrival. Both for mental reasons; we get it. Either way, by the time your class starts you'll benefit from knowing what movements are coming your way. It will help with warm-up and also any gear you may need (shoes, jumprope, wrist wraps, etc). Come with any questions to help clarify the expectations for you and other members.
2.) Movement Prep Are you guilty of camping out on a foam roller? Don't just sit and take in the scenery-- get yourself moving so you're not cold or stiff heading into the first portion of class. This might also be a good time to get extra weakness work in. Mobility/PVC drills? Kipping? Handstands? Even an easy barbell lift to activate the CNS might be worth your while. It's your gym. Put it to use.
3.) Be a Leader Give encouragement to the previous class as they finish their workout. Introduce yourself to any members you haven't met. Build our community. Remember being a newcomer? Help guide our Intros or Elements participants. Develop comfort within our doors; everyone benefits. It isn't just the coaching staff who open Amplify as a second home. You are here. Help make the most of it!
RECOMMENDED READING: Warm-ups Workout preparation and awaking the CNS. What works?
Range of Motion Need work on mobility? Cutting your ROM in a workout? Check out these tips and videos.
Attitude Whether you think you can, or you think you can’t– you might be wrong? Check out how.
This is part two of a six-part series entitled Maximizing Your Amplify Experience. Stay tuned for more.
- Scott, 6.30.2017