I love using ladder profiles in class. They’re simple, yet effective. I’ve used this particular profile several times, and I keep it fresh for my classes by changing up the music. You can find the profile and teaching notes here. Here is the playlist that I used. You might recognize a song or two from the Superbowl half time show and Superbowl commercials:
(The first two songs were warm ups and we ended with Tabata.)
I’m so excited that the Olympics are starting this weekend!!! I’ve done Olympic playlists in the past, and I thought long and hard about doing one again, but I just wasn’t feeling an entire playlist this time. I did include a few Olympic shout outs in the playlist: (Star Spangled Banner by Madison Rising, Wavin’ Flag by K’NAAN, Bugler’s Dream and Olympic Fanfare by John Williams, Everything Will Change by Gavin DeGraw-which is the official Olympic song of Team USA, and Chariots of Fire).
The Star Spangled Banner: Warm up in the saddle
All The Way: Warm up, bringing it out of the saddle
Odds Are: Alternate seated/standing climb
Pound the Alarm: Seated accelerations @ :45 (30 seconds); 2:15 (30 seconds) and 3:30 (25 seconds)
Bring Back the Drums: Alternate seated/standing work
Wavin’ Flag: Fast seated flat
Show me How You Burlesque: Standing flat
I Love It: Seated accelerations @ 1:00 (22 seconds); 2:13 (30 seconds) and 3:00 (20 seconds)
Bugler’s Dream and Olympic Fanfare: Standing climb/pick ups when the tempo picks up @ :45 for 15 seconds, 2:53 for 15 seconds and again at 3:59 for 30 seconds or as long as you can take it!
All At Once: Seated climb
Rumor Has It: Jumps on the chorus
I’m a Freak: Rider’s choice
The Will Of Man: Recovery
Tabata: Your choice-I use them as seated accelerations
Everything Will Change: Cool Down
Chariots of Fire: Stretch
Enjoy the rest of your week!