Max of 1 Hour:
SMR (foam, tennis ball, and/or tiger tail) - 5 min
Static Stretching/Yoga Poses - 2-5 min
Hip/Shoulder Mobility and Glute Activation Drills 5-10 min
"Workout" - 30-40 min
1-3 groups of typically 3-5 exercises done in circuit fashion, although I have been known to put together metabolic circuits of 8-10 movements (typically with less variety; ie: every other exercise is a kettlebell swing). Most of my clients don't need to sit around "resting" in between sets, so I keep them moving in some form or fashion.
Cooldown with static stretching and additional SMR on roller.
I don't follow anyone's specific format. I get ideas from those I follow and respect in the industry. I like figuring out what works best for myself and my clients firsthand. I don't like to feel limited by time constraints or strict "protocols"...as I feel this limits things. Case in point, my 2:30 today has low back issues which are aggravated by travel/not working out. She was gone to their beach house all weekend and also rode bikes with her family. She was super-stiff and sore today, so I had to modify things to allow for more stretching, more mobility work in the middle of the session, and even more emphasis on hip extension movements. The workout I'd written up was picked-apart during the hour as I rethought a few things, opted for alternative movements, and shifted the emphasis to more of a therapeutic one. If I had to stick with a "plan" for each and every session, i'd go crazy! It's just not realistic for me!
