Lesson Plan
Strength Builders Plan
Students will learn and demonstrate proper form in key body-weight exercises and safely complete a push–pull circuit to build muscular strength and confidence.
Teaching correct technique reduces injury risk, boosts confidence, and lays a foundation for lifelong fitness habits in adolescents.
Audience
8th Grade Group
Time
30 minutes
Approach
Interactive demo and guided practice
Materials
Form & Function, Push-Pull Circuit Diagram, Form Feedback Guide, and Exercise Mats
Prep
Preparation
10 minutes
- Review the Form & Function slide deck to familiarize yourself with key cues and visuals.
- Print enough copies of the Push-Pull Circuit Diagram for each student group.
- Print the Form Feedback Guide for note-taking during activities.
- Arrange exercise mats in the workout area to ensure safe movement space.
- Check AV equipment and projector before class begins.
Step 1
Warm-Up & Introduction
5 minutes
- Lead a 3-minute dynamic warm-up (e.g., high knees, arm circles).
- Explain lesson objectives: mastering body-weight exercises with correct form and safe lifting techniques.
- Review safety rules and group norms for respectful, supportive feedback.
Step 2
Demonstration of Key Exercises
10 minutes
- Project the Form & Function slides covering squat, push-up, and lunge form.
- Verbally highlight alignment cues (e.g., knees over toes, neutral spine, controlled breathing).
- Demonstrate each exercise and invite one student volunteer to practice while you provide real-time corrective feedback.
Step 3
Push-Pull Circuit Activity
10 minutes
- Introduce the station rotation using the Push-Pull Circuit Diagram.
- Organize students into small groups; each group spends 2 minutes at push-up, inverted row (or pull-up alternative), and squat stations.
- Students use the Form Feedback Guide to note one strength and one improvement suggestion for their peers.
Step 4
Form Feedback & Reflection
5 minutes
- Gather students in a circle and invite volunteers to share their feedback findings.
- Prompt each student to state one technique they improved and one goal for next session.
- Reinforce safe lifting cues and encourage continued practice outside of class.
Slide Deck
Form & Function
Mastering body-weight exercises through correct technique to enhance strength and reduce injury risk.
Welcome teachers! Use this slide deck to introduce and reinforce proper alignment cues for key body-weight exercises. Encourage students to observe carefully and ask questions about each movement.
Why Proper Form Matters
• Reduces risk of injury
• Ensures efficient muscle engagement
• Builds a foundation for lifelong fitness
Explain why form is critical: good technique protects joints, activates the right muscles, and builds confidence. Relate to long-term health habits.
• Feet hip-width, toes slightly outward
• Hips back, chest up, neutral spine
• Knees track over toes
• Weight in heels with controlled descent and ascent
Point out each alignment cue as the video plays. Pause after each rep to highlight hip, knee, and spine positions. Invite students to mimic the position.
• Hands under shoulders, fingers spread
• Body in straight line from head to heels
• Core engaged, glutes squeezed
• Lower chest to an inch from ground with controlled press
Highlight hand placement, shoulder stability, and core activation. Ask a volunteer to try a push-up and give live cues.
• Step forward with one foot, both knees at 90°
• Front knee over ankle, back knee under hip
• Torso upright, core braced
• Push back to start without collapsing the spine
Emphasize front knee alignment over ankle and a tall torso. Use the video to show common mistakes: knee caving and torso tipping forward.
Key Takeaways & Next Steps
• Apply these cues during practice stations
• Observe peers and give constructive feedback
• Set a personal form goal for our push-pull circuit activity
Prepare students for the upcoming circuit. Remind them to use their Form Feedback Guide to note strengths and areas to improve.
Activity
Push-Pull Circuit Activity Guide
Use this handout to set up and run your 3-station push–pull circuit. Distribute a copy to each group.
Overview:
Students rotate through three stations—Push-Up, Inverted-Row (or pull-up alternative), and Squat—spending 2 minutes per station with 20 seconds to transition. Focus on form cues from Form & Function and capture one strength plus one improvement suggestion for a peer at each station using the Form Feedback Guide.
Timing: 2 minutes work + 20 seconds transition × 3 stations = ~7 minutes total per rotation.
Diagram (view from above):
[Station 1] → [Station 2] → [Station 3] → back to [Station 1]
┌─────────┐ ┌─────────────┐ ┌─────────┐
│ Station │ ➔ │ Station │ ➔ │ Station │
│ 1: │ │ 2: Inverted │ │ 3: │
│ Push-Up │ │ Row │ │ Squat │
└─────────┘ └─────────────┘ └─────────┘
Station Details:
- Station 1: Push-Ups
- Equipment: Exercise mat
- Instructions: Perform as many standard push-ups as you can in 2 minutes with perfect form (straight line from head to heels, controlled descent).
- Form Focus: Hand under shoulders, core engaged, chest to ~1" above floor.
- Station 2: Inverted-Row (or Pull-Up Alternative)
- Equipment: Low bar or TRX straps
- Instructions: Lie under the bar, grip shoulder-width, and row your chest to the bar. If pull-up equipment is available, perform assisted pull-ups.
- Form Focus: Flat back, elbows close to body, shoulder blades squeeze.
- Station 3: Body-Weight Squats
- Equipment: None (mat optional)
- Instructions: Perform continuous squats for 2 minutes, focusing on depth and control.
- Form Focus: Feet hip-width, knees over toes, weight in heels, chest up.
Student Responsibilities:
• Use the Form Feedback Guide to record one strength and one improvement suggestion for the peer at your station.
• Rotate promptly when the whistle or timer sounds.
• Keep the pace steady and focus on quality, not just quantity.
Teacher Tips:
- Position yourself near Station 2 for ease of spotting inverted-rows.
- Encourage positive, specific feedback: “Great straight back!” or “Try sitting hips back more.”
- After full rotation, debrief with the class to highlight common strengths and form corrections.
Discussion
Form Feedback Discussion Guide
Purpose
- Reflect on the peer feedback you gave and received during the Push–Pull Circuit.
- Reinforce skills for giving and receiving constructive, specific comments.
- Plan actionable steps to improve your form and support classmates.
Discussion Norms
- Listen actively and without interrupting.
- Use “I noticed…” or “I suggest…” statements to keep feedback focused on technique.
- Be respectful: critique movements, not people.
Discussion Prompts
- Share one strength you gave OR received at your station.
• What specific element did you notice (e.g., knee alignment, core stability)?
- Describe one improvement suggestion you gave OR received.
• Why is this cue important for safe, effective form?
- How did peer feedback influence your performance?
• Did you adjust your movement on the spot? How so?
- What strategies helped you give clear and supportive feedback?
• Consider tone, specificity, and examples.
- Looking ahead: What is one personal form goal for our next session?
Follow-Up Questions
- How can we support each other in achieving these goals?
- Which cues from the Form & Function slide deck were most helpful?
Action Plan
Write down two concrete steps you will take this week to practice or reinforce proper form outside of class.