How to write a killer Lagree routine
The 6 steps I use to create a spicy routine!
One of my favorite parts of being a Lagree instructor is the creativity to write and come up with new routines each week for my classes. Don’t get me wrong, I LOVE the community and energy of coaching a class of 10+ people though their workout, but for me writing a well-rounded routine is like solving a puzzle. If you are coaching multiple classes a week maybe at multiple studios like me, it can get daunting to come up with new routines each week and I’ll admit that sometimes I spend way more time writing the routine than I’d like to admit. After coaching 10+ classes each week since 2022, here’s the system I use to write my Lagree routines:
Start with the end in mind. What muscles do you want to target? Rather than 4 different upper body moves, try theming your blocks to use fewer muscle groups to hit that progressive overload (meaning clients will feel the burn faster, and avoid plateauing). For instance, in my upper body blocks, I try to pick two muscle groups (biceps and triceps) and alternate between upper body exercises that hit my targeted muscle group. Give this a try in your leg blocks too! Maybe one day you target hamstrings and quads, and the next day you target inner thighs and glutes.
Less is more. This one will automatically increase the intensity in your classes! By holding exercises for longer, clients will reach the effective point of intensity for each move, meaning they are experiencing the “shakes” by activating their slow twitch muscle fibers, elevating their heart rate, and sending more oxygen to their muscles. Not only will this effectively build muscular endurance, but by holding moves for longer it allows less transition time (which is always my goal as an instructor).
Be mindful of spring and direction changes. If I have a big spring change, I try to at least keep clients facing the same direction, rather than adding more time to the transition with a spring change, direction change, and potentially grabbing cables or accessories. Instead of express lunge on 1 light spring at the back to runner’s lunge on a heavier spring load at the front, try replacing with floor Lunge to runner’s lunge or skater to runner’s lunge to minimize transition time.
Have a system/batch write routines for the week. There is nothing more draining than writing a routine last minute for a 6am class, and then not having enough time to review it. I have an excel spreadsheet with all the Lagree exercises, spring loads, and variations so I can easily copy and paste to create a routine and get a visual for what it looks like. I know exactly which routines I taught on a given day since I have them all organized in my Google excel sheet, which makes it easy to keep my routines fresh and different from week to week. I’ll go back and use some old routines for inspiration, but love coming up with new sequences and getting creative with writing routines.
Practice what you preach. What I mean by this one is to do your own routines. Once you write a routine, practice the sequencing and variations on yourself from start to finish. You’ll be able to speak to the moves and motivate your clients when you know a difficult variation is coming up. Plus, you’ll be able to adjust your routine before class if you realize the flow isn’t right or you have certain muscle groups (i.e. hip flexors or wrists) that can bother clients when doing certain moves back to back.
Be the student. Take classes from other instructors, studios, and notice what you like (or don’t) from the other classes you take. I learn a new variation almost every week by going to classes and being the student and keep a notes section in my iPhone of certain transitions I liked or exercises that paired well together.
Let me know if you try out any of these tips before writing your next routine! Interested in receiving access to my downloadable routine builder? Make sure you are subscribed to my newsletter to be the first to know when this will be available to my readers. :) Happy shaking!