How to structure a GAP class

One of the most popular activities offered in gyms is the “GAP” class, which can be practiced in a group or easily at home. The classes are usually about 25-30 minutes long and are suitable for all levels.

Benefits of a GAP class

“GAP” is an acronym that refers to the work of the glutes, abs and legs. This work has some advantages:

• Increased functionality of the human body.
• Training of one or more basic physical qualities (endurance, strength, speed and flexibility)
• Increased proprioception.
• Injury prevention
• Aesthetic type adaptation

When planning any type of activity, we must always keep in mind what objectives we are looking for. We must have general objectives, but also a series of specific objectives for each of our sessions. Some general objectives of a gap class can be to set objectives within everyone's reach, design varied workouts, and know the muscle groups we are going to work on.

Structuring a GAP session

Before I start preparing for any session, I always ask myself the following question: why am I doing this movement or exercise? It can be a great help to start planning.

Before any activity, it is ideal to start with a WARM-UP . For this activity, it would be ideal to start with a general warm-up (activation) and then move on to a specific warm-up, focusing more on the muscles that we are going to work during the class. (5 min)

Once the activation is done, we will move on to the MAIN PART of the class. During this phase, exercises focused on working on the three parts mentioned will be carried out. (20 min)

And to finish, a stretching exercise that can be passive or active. (5 min)

We are going to plan a GAP class based on three things: time, tools we will use and the objective to be achieved in the session:

We will start with the warm-up for which we will use a step and perform the following exercises shown in the infographic:

In the main part I will not mix the exercises. We will work the muscle groups in parts starting with the glutes:

After training the glutes in the main part, we begin to work the core with the following exercises:

To finish with the main part of the GAP session we will work the femoral

And we finish the structure of a GAP class with stretching:

What do you think of the structure of a GAP class that I propose? Don't forget to leave your opinion in the comments.