Big Five

Strength foundations — squat, hinge, push, pull, carry

Strength & conditioning
Mixed ability
45 min
Works for 6–20
Effort 3/5
Gym floor with a 15–20m shuttle lane
strength
dumbbells
full-body
technique
carries

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

Kit: Mats, two dumbbells per member (a lighter and a heavier pair between neighbours works fine)

Warm-up8 min

RAMP It Up

Tempo 3-1-1 all nightRPE 3

Setup: Mats spaced so everyone can see you, bells parked at the top of the mat.

How it works: Two minutes raising: march, jog, side-steps. Two minutes mobilising: hip circles, cat-cow, ankle rocks, arm swings. Four minutes potentiating: bodyweight rehearsal of tonight's five — squat, hinge, floor press position, row hinge, carry stance — six slow reps each while you demo the tempo they'll use all night: three seconds down, pause, drive up.

What to say

“Tonight is slow on purpose — the lowering builds the strength.”
“Learn the hinge now: hips back like closing a car door with your bum.”
“Pick a bell you could move for two more reps at the end of every set — that's your weight, no numbers needed.”

Easier

All rehearsal reps to a reduced depth that feels smooth.

Harder

Rehearsal with the lighter bells.

Workout11 min

Pair A — Squat & Hinge

3 × [8 + 8] @ 3-1-1RPE 7 by the last set

Setup: Goblet squat (one bell held at the chest) and dumbbell Romanian deadlift (bell in each hand). Neighbours share heavier bells between sets if kit is tight.

How it works: Three rounds: 8 goblet squats, rest 30 seconds, 8 Romanian deadlifts, rest 60, repeat. Tempo on everything: three seconds down, one second pause, drive up. Walk the room the whole block — this is where your eyes matter most. Cue depth by feel, not by mirror.

What to say

“Squat: heels heavy, chest proud, elbows inside the knees at the bottom.”
“Hinge: soft knees, hips travel back, spine long like a broom handle.”
“Feel the hamstrings load on the way down — that stretch is the rep working.”

Easier

Squat to a bench or block; hinge with one lighter bell, hands sliding down the thighs as a depth guide.

Harder

Heavier bells and a three-second pause at the bottom of the squat.

Workout11 min

Pair B — Push & Pull

3 × [8 + 8/side] @ 3-1-1RPE 7 by the last set

Setup: Floor press (lying on the mat, bells pressed from chest) and single-arm bent-over row (free hand braced on the knee).

How it works: Three rounds: 8 floor presses, rest 30, 8 rows each arm, rest 60. Same 3-1-1 tempo. On the rows, cue the pause at the top — squeeze the shoulder blade like you're holding a pencil with it. Swap bells between neighbours as needed; the press usually wants the heavier pair.

What to say

“Press: wrists stacked over elbows, touch the arms down softly each rep.”
“Row: pull the elbow to the pocket, not the hand to the shoulder.”
“Long neck, flat back — proud chest even when you're facing the floor.”

Easier

Press with the lighter bells or one bell with both hands; row kneeling on the mat for a stabler base.

Harder

Press with feet lifted, knees at ninety; row with a two-second top squeeze.

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

House plan.

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