How to structure a GAP class

One of the activities that are offered within the gyms with the greatest acceptance is the "GAP" class, it is a class that can be practiced in a group or easily at home. They are usually classes of about 25-30 minutes and are suitable for all levels.

GAP class benefits

"GAP" are acronym that refer us to the work of buttocks, abdominals and legs This work presents some advantages:

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

Always when proposing any type of activity we must take into account what objectives we are looking for. We must have some general objectives, but also for each of our sessions a series of Specific objectives. Some general objectives of a GAP class can be to raise objectives available to everyone, design varied training, know the muscle groups that we are going to work.

Structure a GAP session

Always before starting to prepare any session, I usually ask me the following question. Why do this movement or this exercise? It can be a great help to start planning.

Before any activity it is ideal to start with a HEATING. For this activity, the ideal would be to start with a general warming (activation) and then move on to a specific heating affecting more about the muscles that we are going to work during class. (5 min)

Once the activation is carried out we will move on to the Main part of the class, during this phase the exercises focused for the work of the three mentioned parts will be carried out. (20 min)

And to finish a work of stretching that can be liabilities or active. (5 min)

We are going to plan a GAP class based on three things: time, tools that we will use and 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 that the infographic shows:

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

After training the buttock in the main part, we started working the Core with the following exercises:

To end 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 GAP class structure What do I propose? Do not forget to leave your opinion in the comments.