It seems like good time to approach the elephant in the room…..the grey area, so to speak, well here goes nothing!
What are you, Level 1 Instructors, certified to teach? The easiest answers are the Level 1 Workout and the Diamond Dozen Introductory Workout. But lets get a little more in-depth here, starting with a complete list of the official moves and positions you are certified to teach.
| Level 1 Key Positions/Phases | Options For each Phase |
| Breathing | |
| Ignition | |
| Touchdown | |
| Diamond Cutter | |
| Bent Leg Bar back | |
| Straight Leg Bar back | Reach Arms forward and grab the ball |
| Catcher into Thunderbolt | 3, 5 & 10 counts |
| Push Ups | 3, 5 & 10 counts |
| Half Rep – Only going down | |
| Cobra/Sphinx | |
| Downdog | |
| 3 legged dog | |
| Lunge | Supported Lunge |
| Superstar | |
| Butterfly | |
| DR Punches (3 count) | |
| Fast Twitch Punches | |
| DR Rows with Chest Press | |
| DR Curls with Tricep Push Downs | |
| DR Rows and Curls together | |
| Twisting Lunge | |
| Deep Twisting Lunge aka Lizard position or Bunsen Burner | |
| Spaceshuttle | |
| Exploding Touchdown | |
| Touchdown Sidebends | |
| Speed Skater | |
| Alligator | Dolphin |
| Forearm Balance | |
| Alligator Crunches | |
| Table | Cat Lift |
| Cat Arch | |
| Broken Table | |
| Broken Table Crunches | |
| Bow and Arrow | |
| Road Warrior 1 | DR Punches |
| Fast Twitch Punches | |
| Road Warrior 2 | DR Cables |
| Reverse Road Warrior | |
| Extended Side Angle | |
| Triangle | |
| Twisting Triangle | |
| MSM | |
| Saftey Zone | |
| Seated Bat | Leg extensions |
| Jack Knife and Arm Pulses (Centre, Left and Right) | |
| Dead Bug | |
| Flying V | |
| Cannonball | |
| Pinfall into Bridge | |
| Easy Twist | |
| Figure 4 |
So there you have a full recap of everything you are officially certified to teach, but what about sequencing the workouts? Well that is pretty straight forward as well:
You have the Level 1 sequence and that is your basis for all of your workouts.
Using the Level1 sequence with list above gives you an incredible amount of material you can teach, just to give you an example……..
- Breathing
- Safety Zone
- Ignition sequence
- Bar Back Sequence
- Catcher Sequence – 3 times through
- Salutation – only once through
- Lunge Phase – Only opting for one lunge today, DR Punches, Butterflies and Twisting Lunge
- Exploding Touchdown
- Side Bends
- Repeat Lunge Phase on the other side
- Full 5 count push up
- Safety Zone
- Table, Cat Stretches
- Broken Table – 10 crunches on each side
- Bow and Arrow
- Down Dog
- Road Warriors – while in RW1 add 10 Fast Twitch Punches
- Reverse Road Warrior, Extended Side Angle Phase
- Triangle Phase
- Down Dog, MSM Phase
- Repeat Road Warrior sequence on the other side
- Down Dog, MSM to Catcher – 3 times 5 count Catcher to Thunderbolt
- Last Big Push Up, 10 count.
- Cool Down Phase
I really hope this helps you guys out. I know some of you have asked about
sequences from other workouts, and other moves to teach…..well I can tell you in Level 2 there will be a whole new set of moves plus a new sequencing idea or two.
You’ve got to think that if someone ever (I hope they never do), but, if someone EVER decided to take legal action against you for injury or harm caused in your class, you need to be able to prove you were certified to teach that set of moves on that day. If they claim they injured themselves in your class doing Can Opener, it’s not up there so you did it off your own back. Protect yourselves as well as your clients out there.
If you’ve got any questions about this, email them over to me.
See you next time!
Please email all questions and blog requests to haydn@ddpyoga.com
