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Power Moves

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Lesson Plan

Strength Routine Outline

Students will complete a sequenced 25-minute strength routine to practice proper form, monitor effort, and reflect on technique. Goals include safe execution of body-weight exercises and self-awareness through guided prompts.

Building foundational strength with attention to form reduces injury risk and fosters self-monitoring skills. Reflection promotes confidence and ownership of physical fitness.

Audience

6th Grade Students

Time

25 minutes

Approach

Structured warm-up, targeted exercises, guided reflection, cool-down

Materials

Move Demonstrations, Perfect Your Form Checklist, and Strength Reflection Journal

Prep

Teacher Prep

5 minutes

Step 1

Warm-Up

5 minutes

  • Jog in place for 1 minute
  • Dynamic stretches: arm circles, leg swings, torso twists (30 seconds each)
  • Hip openers and shoulder rolls
  • Emphasize controlled movements and breathing

Step 2

Exercise Practice

12 minutes

  1. Push-ups (2 sets of 8)
  2. Squats (2 sets of 10)
    • Focus on hip hinge, knees aligned over toes
  3. Plank (2 x 30 seconds)
    • Maintain neutral spine, shoulders over wrists
  4. Glute Bridges (2 sets of 12)
    • Squeeze glutes at top, keep hips level
  • After each set, student self-rates effort (1–5) on checklist

Step 3

Reflection Prompts

5 minutes

  • Complete Strength Reflection Journal:
    • Which exercise felt strongest today and why?
    • Which movement challenged you? How did you adjust?
    • Rate your confidence and focus for next session (1–5)
  • Encourage honest, specific responses

Step 4

Cool-Down

3 minutes

  • Static stretches: hamstring, quad, chest, triceps (20 seconds each)
  • Deep breathing: 5 slow inhales/exhales
  • Remind student to hydrate
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Slide Deck

Move Demonstrations

• Push-Ups
• Squats
• Plank
• Glute Bridges

Use these slides to check your form as you practice each movement.

Welcome! Today we'll review each body-weight exercise you'll practice. Use these visuals to understand proper form cues before you begin your routine. Remind the student to ask questions if anything is unclear.

Push-Ups

  1. Place hands shoulder-width under shoulders
  2. Keep body in a straight line from head to heels
  3. Lower chest until ~1" from floor, then press up

Form Cues:
• Brace core
• Elbows at ~45°
• Exhale to press up

Explain each bullet and demonstrate slowly. Emphasize core engagement and elbow positioning. Watch the student try one rep and correct cues.

Squats

  1. Stand feet hip-width, toes slightly turned out
  2. Hinge at hips, push knees out over toes
  3. Lower until thighs are parallel
  4. Drive through heels to stand

Form Cues:
• Chest lifted
• Neutral spine
• Weight in heels

Demonstrate squat depth and hip hinge. Remind the student to keep chest up and drive through heels. Offer a mini drill: squat to a chair height.

Plank

  1. Forearms on floor, elbows under shoulders
  2. Body in a straight line from head to heels
  3. Squeeze core and glutes
  4. Hold for 30 seconds

Form Cues:
• No sagging or piking
• Press shoulders down
• Steady breathing

Show a side-view plank. Stress alignment and breathing. If hips drop, coach a slight tuck. Time a 15s hold first, then build to 30s.

Glute Bridges

  1. Lie on back, knees bent, feet flat
  2. Drive through heels to lift hips up
  3. Squeeze glutes at the top
  4. Lower hips with control

Form Cues:
• Ribs down (no over-arching)
• Even lift (no hip tilt)
• Exhale at top

Demonstrate lift and controlled descent. Emphasize squeezing at the top. Cue the student to press through heels and keep ribs down.

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Worksheet

Perfect Your Form Checklist

Use this checklist during each exercise to monitor your form and effort.

ExerciseKey Form CuesEffort (1–5)Notes
Push-Ups• Straight line from head to heels
• Core braced
• Elbows at ~45°		[ ]1 [ ]2 [ ]3 [ ]4 [ ]5


Squats• Feet hip-width, toes slightly turned out
• Chest lifted
• Knees over toes		[ ]1 [ ]2 [ ]3 [ ]4 [ ]5


Plank• Neutral spine
• Shoulders over wrists
• Core & glutes engaged		[ ]1 [ ]2 [ ]3 [ ]4 [ ]5


Glute Bridges• Feet flat, drive through heels
• Squeeze glutes
• Hips level		[ ]1 [ ]2 [ ]3 [ ]4 [ ]5


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Journal

Strength Reflection Journal

1. Your Strongest Exercise

Which exercise felt the strongest today and why?










2. Overcoming Challenges

Which movement challenged you the most? Describe how you noticed your body adjusting, what form cues you focused on, and any strategies you used to improve.










3. Effort & Confidence Ratings

Rate and explain your confidence:

  • Push-Ups (1–5): ____
  • Squats (1–5): ____
  • Plank (1–5): ____
  • Glute Bridges (1–5): ____

What influenced these ratings?






4. Real-World Strength

How might these exercises help you in daily life (e.g., carrying a backpack, playing sports, helping at home)?










5. Goal Setting

Set a specific strength goal for your next session (exercise, reps/duration, form tip to focus on).










6. Coaching Reflection (Creative)

Imagine you’re coaching a friend. Write three key tips you would give them for one of today’s exercises.










Use this journal to build awareness of your progress and set meaningful goals for your fitness journey!

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