Air Locker Training

Coaches Manual

Narrating Exercises in Demonstration

When narrating the exercises at each station, we want to deliver information that members cannot already receive by reading station signs or referring to exercise TV’s.

This is our best opportunity to increase member’s exercise knowledge and understanding, in addition to giving them a focus for each movement. It is important to note that all exercises and stations including cardio equipment MUST be referred to in the introductions.

During demonstration the Lead coach will narrate, and the supporting coach will demonstrate. This is a combination that needs to be developed and worked on with each different pairing.

Using the right template and understanding, the timing between each coach will make this process smooth and direct when delivering to class participants.

The general template for any exercise description is as follows: –

  1. What is the name of the exercise?
  2. What equipment and weights/variations am I using?
  3. How do I get setup/what is my starting position?
  4. How do I move through the movement?
  5. What are a couple of key points/focuses?
  6. Are there any regressions?

Narration Examples: –

  1. Station 1 is a Kettlebell Suitcase Deadlift.
  2. We have 4 different kettlebell weight options varying in weight from 8-24kgs starting from grey to red, blue and black lightest to heaviest.
  3. Start by standing in between either Kettlebell with your feet hip width apart. From the top position hinge forward and reach down to grab either Kettlebell. It’s important that you maintain a vertical shin and this high hip angle so we can focus on our glutes and hamstrings. (reference with touch and hand actions to supporting coaches form at these key points)
  4. Once you’re in this bottom position take the shoulders back and down, strong grip and make sure that you have set and maintain that slight arch in your lower back. This is your protection. Leg press through the floor, thrust the hips forward and squeezed your glutes at the top of the rep. Return to your starting position, RESET and repeat.
  5. Remember quality over quantity with our deadlifts, reset each time and nail the technique.
  6. Make sure you select a weight that is in line with both your strength and experience with the movement.

Be clear, direct and charismatic in your approach. It’s important that you are engaging and set the tone straight away.

Getting this right will not only enhance the member experience to get results and ensure safety but also assist in how well each member moves through each station freeing up your focus during the workout.


Exercise demonstrations are a key feature of the ALT workout introduction. Although members can refer to our station name reference boards and TVs to see the exercise, this is their best opportunity to learn about the movement, see it in real time, and understand how they should best perform it during their workout.

As the Support coach and demonstrator, you are always listening to the Lead coach and narrator and will perform any modifications that they dictate.

Focus Points

  • Have correct form;
  • Demonstrate in the exact position members should stand within their station;
  • Demonstrate facing forward to the front of the room, however, you may exercise flexibility around movements that need to show a different angle or where the station is placed;
  • Use as close to the actual weights you would use in a workout, so that people have a point of reference;
  • Perform in time with narration 1 controlled and paused rep. It is important that you make an example of the equipment, setup and starting position and then movement as per the narrator template. You can then demonstrate 1-2 reps at the actual speed you would work out during a session; and
  • Transition smoothly between stations, walking with intention and energy but not appearing frantic.

Warm Ups

The warm up is a great opportunity to increase the energy and excitement in the room.

Use this time to get members physically and mentally prepared for their workout.
Coaches should do the standing warm up exercises at the proper intensity to encourage members to do the same. However, floor exercises can be demonstrated for 1-2 reps, as they should also be scanning the room to look after and cue all members.

Please note that the same level of explanation and cueing in an exercise introduction should be applied to each warmup exercise.

During this time, the Lead Coach has adjusted the music and volume to a low to medium level and is giving out station numbers and speaking with members managing injuries, whilst the Supporting Coach is now leading the group to warm up.

Warm Up Goals

  • Get room pumped up to workout. Encourage a shift in energy and atmosphere of the room;
  • Start with a controlled pace and make sure your language speaks to that. The warmup should be progressive and utilised to properly prepare members for the workout;
  • Encourage members to participate properly and start to increase their heart rate and intensity as the warm up continues;
  • Narrate each warmup exercise;
  • Set the tone for the workout. Reiterate key features of the workout and instruct each member to get to their stations and where applicable say hello to their partner, introduce themselves and get ready to smash today’s workout; and
  • Lead Coach will have a brief moment to give final instructions, make sure everyone is ready and commence workout timer count down manually.

Note: In the event that there is only one trainer leading the class, they are solely responsible for all of the duties above.

It is important in these circumstances that the pace and time used will be different. Stay calm and approach each different section leading up to the workout commencing separately.

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