Groundwork II: Load the Pattern

Week two of small group PT — same five patterns, real weight, and the first numbers worth writing down

Strength & conditioning
Completed Groundwork, or 4+ weeks lifting
45 min
Works for 4–8
1 instructor
Effort 4/5
Small studio or gym-floor corner
small-group
strength
progression
technique
series

The ClassPlans programming teamLevel 3 group-fitness qualified · 10+ yrs teaching

Kit: Dumbbells and kettlebells light through medium-heavy, mats, two benches or boxes, a clipboard or notes app — you are recording loads today.

Warm-up7 min

Ramp & Recall

RPE 3

Setup: Same semi-circle as week one — familiarity is half the value of a series. Clipboard out. Open with one question per person: how did the days after last session feel. Sore quads and a grin is the target answer; anything joint-shaped gets a quieter plan today.

How it works: Two minutes of marching, arm circles and hip openers, then the recall test: everyone performs five bench squats, five dowel hinges and five push-ups at their rung from last week while you watch in silence. What survived the week is ready to load; what didn't gets re-taught for thirty seconds, kindly. Finish with three slow kettlebell deadlifts each at last week's weight.

What to say

“Show me last week's squat — no coaching, I just want to see what stuck.”
“Stiff from Tuesday is fine to train through — it eases by minute ten, watch.”
“Today we add weight to good reps only — the ugly ones stay on scholarship.”

Easier

Recall test at half reps; keep the dowel in hand for hinges all block.

Harder

Recall reps with a 2-second pause at the hardest point of each.

Workout13 min

Load the Squat & Hinge

RPE 6–7

Setup: The two corners return: squat corner with the full spread of kettlebells and a bench pushed slightly lower than last week, hinge corner with bells at deadlift stations. Pair people up within each corner — one lifts, one watches for the single fault you assign them to spot. Six minutes a side, swap on your call.

How it works: Squat corner works goblet squats in sets of six: start at last week's bell, and after each good set offer the next bell up — the rule said out loud is that the last two reps should feel like work while looking like the first two. Hinge corner runs kettlebell deadlifts in sets of five, floor-height for anyone whose dowel drill stayed clean, raised for anyone still finding it. Record the heaviest clean set for every person; those numbers are the plot of the next four weeks.

Common mistakes

Chasing the biggest bell for the group chat — cap anyone whose spine rounds at the bottom.
Rushing sets to fit more in — 45 seconds rest minimum between sets, say it twice.

Rounds: 3–4 sets of 6 squats / 5 deadlifts per side

What to say

“Heavier only buys you something if it looks the same — that's the deal.”
“Big breath at the top, brace like a cough, then sit.”
“Push the floor away to stand — the legs lift it, the hands just hold it.”
“Spotters: one fault, one word — you're a mirror, not a second coach.”

Easier

Stay at last week's loads and add one rep per set instead; bench stays at week-one height.

Harder

3-second lowers on the final set of each pattern; deadlift sets of three at the next bell up for the confident.

Workout12 min

Push & Pull: Angles and Rep Money

RPE 6–7

Setup: Push corner with benches, pull corner with the dumbbell spread. Same pairs, same spotting jobs. Six minutes a side. The progression this week is angle and reps, not just load — cheaper wins that beginners can bank every session.

How it works: Push corner: everyone drops one rung from their week-one ladder for one honest set — wall movers try the bench, bench movers try knees — then banks sets of eight at whichever rung held. Pull corner: single-arm rows at last week's bell for two sets of eight, then offer the next bell up for a final set of six per side. Between sets, the resting partner holds a 20-second suitcase carry stand — loaded, still, tall — so nobody's rest turns into a scroll.

Common mistakes

Dropping two rungs at once because week one felt easy — one rung, one week.
Row turning into a shrug — the shoulder blade starts the pull, the elbow finishes it.

Rounds: 3 sets each pattern per side

What to say

“One rung down, one rep at a time — if rep one is a grind, hop straight back up, no charge.”
“Row and pause — an inch of squeeze at the top is worth three sloppy reps.”
“Elbows finish at 45 degrees on push-ups, not flared to the walls.”
“Standing still with a heavy bell is training too — ribs down, long neck.”

Easier

Stay at the week-one rung and add two reps per set; rows two-hands-braced with the lighter bell.

Harder

Tempo push-ups, 3 seconds down; rows sets of five at the next bell again if the pause survived.

The rest of this class plan is free — along with 3 more this week.

ClassPlans programming team

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