An Hour of Power

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Today, I go for an interview at a gym. Wish me luck! I am practicing now. I need to money, honey.

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Part 1: The Lobby Introduction & Teaser

high energy, direct eye contact, and open body language.

"Good morning, Orangetheory! Come on in!

My name is Coach Wayne Stein, and

I shall be your coach for the next 60 minutes!

We have an incredible block ahead of us today.

Remember it is an E.S.P. day, which means we are tackling

Endurance on the treadmills,

Strength on the rowers, and

Power on the weight floor!

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Power UP, UP and AWAY

Remember if you have any

exercise restrictions, injuries, or orthopedic issues,

Let me know as soon as we step inside

so I shall give you options to keep you moving safely.

If you are all ready to sweat, let’s get in there—

high fives on the way through the door!"

Part 2: The Studio Entry & Equipment

Warm-Up > TWO GROUPS

(Walk into the room confidently, turn on the music,

 pump the volume slightly, and immediately direct the split groups.)

Treadmill Folks Warm-Up:

"Treadmills FOLKS, head to your stations!
Look down at your waist, find that flashing

Green Start button, and press Go! GO! GO!

On the right-hand side of your OTConnect screen,
tap your name to sign into your Heart Rate Monitor.

Now, let's look at your quick-touch buttons.

Treads

On the right-hand side, bring your speed to a warm-up pace of 3 to 4 miles per hour.

On the left-hand side, look at your Incline and take it up to 1%.  UP, UP AND AWAY

ON THE Orangetheory’s Flat Road,

designed to mimic running outside and protect those joints.

TREAD FOLK, get moving!  ROLLING, ROLLING, ROLLING

I’ll be right back to take you to Base Pace."

Rower Group Warm-Up:

"Rowers, slide into your seats and tap your name on the OTConnect screen to sign in.

Look down at your footplates.

Adjust them so that the nylon strap sits across the widest part of your foot.

Pull both straps tight at the exact same time.

Reach forward, grab the handles at the widest part with your palms facing down and

 thumbs wrapped underneath.

Drive back through your legs and begin to warm up!

Think about the order:  THINK, THINK, THINK

Legs, Core, Arms on the way back, and

Arms, Core, Legs on the way forward."

Part 3: Coaching the "Base Pace"

(This is where you demonstrate multizone cueing—

talking to the treads while looking at the rowers,

keeping an eye on the OTbeat clock.)

Treadmill Cueing: "Base Pace"

"Alright, Treads! It is time to find our first official zone of the day:

Base Pace.

This should feel 'challenging but doable,'

keeping you right in that green zone on the OTbeat screen.

Power Walkers:

Keep your speed at 3.5 to 4.5 miles per hour, but

take your incline up between 1% and 3%.

Joggers:

Take your speed between 4.5 and 5.5 miles per hour

at a 1% incline.

Runners:

Take it to 5.5 miles per hour or

greater at a 1% incline.

Bikers & Striders:

Keep your RPMs between 80 and 100, and
make sure you're at gear 6 or higher.

BASE PACE

Treads, take it to Base Pace in
3... 2... 1... Go!"

Rower Cueing: "Base Pace"

"Rowers, let's find that Base Pace on the water!

Focus on power distribution: 60/20/20

60% from driving through your legs,  . . .
20% from bracing your core,  . . .
20% from the pull of your arms.

 Watch your timing: it should be a
powerful 1 count on the way back,

and patiently, a controlled 2 counts
on the way forward to recover.

Find a rhythm that you can maintain for a long distance.

Rowers, let's see that power!"
Power! Power! Power!

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🌺Thank you so much. The owner was late and in a bad mood. I was not hired. Oh HELL!🌺