First 4 Sessions — Onboarding SOP
What every new member experiences in their first four sessions. Follow this exactly.
Session 1
Introduction & Assessment
Introduction
- Welcome the client warmly. Introduce yourself as their coach.
- Introduce them to at least 2 other members — start building community from day one.
Warm-Up
- Guide the client to a warm-up machine (treadmill or stationary bike).
- Let them get the body moving before you explain anything.
Gameplan Explanation — 2 minutes
"Here's the gameplan today: we'll focus on a series of foundational exercises, which will serve as your assessment and form the basis of your program for the next 4 sessions."
"By the end of this month, we'll have enough data to identify your imbalances, deficiencies, and strengths."
"Get familiar with these exercises — they will greatly benefit you during this period."
Onboarding Workout Program
Warm-Up Circuit — 3 sets, 1 min each
- MB Standing Pec Press — 1 min
- Single-Arm Farmer Carry — 1 min per side
Main Circuit — 3 sets, 2 min rest between
- 1-mile ride on the Assault Bike
- Sled Push to Sled Drag (up / down / up / down)
- 200ft Endless Rope
Post-Workout
- Give feedback on 1–3 things you noticed (form, effort, areas to work on).
- Assign 2 easy homework items for them to work on before next session.
- Make sure they are scheduled for Session 2 before they leave.
- Next day: text to check in and confirm homework completion.
- Send an update to the Fitness Coaching Group email.
Sessions 2–4
Progression & Support
- Program stays the same — do not progress the exercises yet. Repetition is the point.
- Continue the warm-up exercises at the start of every session.
- Adjust intensity and duration as the client builds capacity.
- Provide individualized coaching and support throughout each session.
- Check in on homework completion and set small, achievable goals together.
- Foster community — make every session feel like they belong here.
- Continuously assess progress and take notes. The data builds the program after Session 4.