PRINTABLE WORKSHEET

Lagree class plan worksheet

A blank plan to print and fill in by hand for a practice class, an audition, or your first shifts. Write down the class you have developed through your own training: the sequence, sides, springs, sets, timing, and cues, with room to note how it went.

See a filled-in sample flow →

No sign-up needed. Use your browser’s Print command (Ctrl or ⌘ + P) to print or save as PDF.

Class plan

Class or practice title
Date
Intended duration

Sequence. One row per move, in the order you will teach it.
#	Move	Side	Springs	Sets: range and variation	Planned time	Cue	Transition reminder
1
2
3
4
5
6
7
8
9
10
11
12
Total planned time

Need more rows? Print a second copy and keep numbering.

Nothing But Flows · nothingbutflows.com/templates/lagree-class-plan

After you practice

What went the way I planned?
Where did my timing run long or short?
Which cues or transitions do I want to change?
Feedback from my mentor or trainer

Nothing But Flows · nothingbutflows.com/templates/lagree-class-plan

A worked example

This is the product’s short example flow copied into the worksheet’s columns: 5 moves, 6:55 in total. It shows how the columns are used. It is not a complete class or a recommended sequence, and its spring loads are not a prescription. The example has no transition reminders, so that column is empty.

Example Flow, as it would look on the worksheet
#	Move	Side	Springs	Sets: range and variation	Planned time	Cue	Transition reminder
1	Bear	—	Y1	Full Range: 45s 1/2 Range, Pulse: 30s Full Range: 45s	2:00	Open on something everyone can hold. Cue ribs down, hips level.	—
2	Side Lying Leg Press	Right	R1 + Y1	Full Range: 45s Short Range, Pulse: 30s	1:15	Stack the hips. Slow on the way in.	—
3	Side Lying Leg Press	Left	R1 + Y1	Full Range: 45s Short Range, Pulse: 30s	1:15	Match the timing you gave the right side.	—
4	Chest Press	—	R2	Full Range: 45s Full Range, Hold: 30s	1:15	—	—
5	Kneeling Torso Twist	—	Y1	Full Range: 40s 1/2 Range, Twist: 30s	1:10	Finish here — long exhale on the twist.	—
Total planned time					6:55

Read the full sample flow →

What the app keeps, and what stays on paper

Saved in a Nothing But Flows plan

A name for the flow
Your moves, in order
Side: none, left, right, or center
Spring load, as free text
Sets: range, variation, and duration
Coaching notes for each move
The total time, added up for you

Worksheet only

Intended duration. In the app you choose a class length when you open Run.
Transition reminders. There is no separate field; you can write them in a move’s coaching notes.
The post-practice reflection. Keep it on paper.

Moving your plan into the app

Create an account and open Build. Name your flow.
Open the move library and add each move with the + beside it. If a move isn’t listed, create a custom move.
Choose Edit, then select a move to set its side, spring load, sets, and coaching notes. Save the move.
Still in Edit, reorder the moves until the sequence matches your worksheet.
Choose Run to practice teaching from the plan. Set your class length, then start when you’re ready.

Start my 7-day trial

7 days of Pro, no card required. After the trial, a subscription is needed to keep creating, editing, scheduling, and teaching; prices are shown in the app before you pay. Signing up does not import this worksheet.