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Hi Cindy, don’t have an ETA for you at this moment. Don’t want to over-promise. We’re on a beta version right now working out the bugs and not sure how long before it’s ready for you guys. I’m hoping for summer 2022.
Hey Isidro, I’m a little confused with your session that you submitted. I see that you have a Rub and Scrub and Hip Activation for your warmup which is awesome! However, for the workout portion, I only see an EMOM with a non-power exercise (i.e. it’s not really explosive and with an emom, the explosiveness of the movement will be impacted greatly as fatigue sets in) followed by another Rub and Scrub which may not be necessary as part of a cooldown (you’ll want more parasympathetic based drills). So I would call this a Cardio session more than a Power session based on what I see in your program unless you have further insight into how you put this together and how it’s designed to create Power adaptations. Thanks Isidro!
Cathy this is a great session! I will review it in this week’s webinar, thank you!
Cathy, I love the combination of specific strength protocols sprinkled throughout the week. I think it does a great job of highlighting the client’s desires and its packaged in a way that we should see both aesthetic improvements as well as athletic performance. It errs on the side of athleticism so you can always replace one of the Movement-Based strength days with a Hypertrophy day if your client is feeling they want to prioritize aesthetics more.
What you can also do too: Identify the client’s favorite body part they want to aesthetically enhance and have your client perform a 10-20 min sequence 2-4x per week on said body part. So you may even have a full day of Recovery planned, but the client can still sneak in a 10 minute circuit to blast their favorite body part which help them scratch that mental itch.
As an example, I had a golfer who primarily wanted to enhance his golf performance, however, he also wanted bigger arms but didn’t have too much time to devote to hypertrophy training. So infused in his program were 10-minute circuits to be performed throughout the week, mixing up biceps, triceps, forearm, and complex upper lifts exercises. I usually finished his workout sessions this way (most of the session was dedicated to golf performance) so it almost felt like a reward for him. The repeated exposure throughout the week helped create the hypertrophy he was looking for as 1x/week of hypertrophy wasn’t working for him.
Excellent work Cathy. The only thing I would add to make it client-ready is to change your descriptions to be directed more at your clientele instead of directed at another professional. You can definitely sell or integrate this into your offerings!
Great work Sonia! I will review this in the webinar this week. Thank you!
Isidro, I can see that you leveraged content you’ve made in previous weeks to create this 7-day program. Well done, that’s the end goal for program creation! As you create more and more content on the Builder, programming becomes faster and faster, making it easier to deliver programs to your clientele which will ultimately set you up financially and mentally as well. Great work throughout the first half of the course 👏
Nailed it Isidro! The Ground to Standing Exercises you have in your first block also improve Dead Strength, in this case, overcoming your own bodyweight’s resting inertia and getting it off the ground. So you have Relative Strength, Dead Strength, and Odd Position Strength benefits in this workout. Big bang for your buck, well done!
Excellent Strength Block Cathy. I like the blend of Ground to Standing exercises with Deadlifts and Deadshifts. Such a great combo to improve overall Dead Strength in all 4Q. Really smart!
Cathy this is great! I will highlight your program on the webinar this week. Thank you!
Isidro, well done! There is a lot you did well here:
- Appropriate Warm Up and Cooldown to support the workout
- Keeping the drills primarily Linear for hypertrophy reasons
- Including some LMT for the glutes is really smart as the Glutes are fan-shaped muscles that are best stimulated in multiple planes of motion
- Well organized, makes it very clear the outcome of each block within the workout
A couple of adjustments I would recommend:
- You need more Rest in between sets (currently set for 0 seconds). 0 seconds denotes that you are circuiting the exercises, so even if that’s the case, you’ll need a rest period at the end of the circuit otherwise you’ll have diminishing returns.
- Your Glute Block only has 1 set.
Great work with your submission this week 👍
Hi Amy, well done putting together a Giant set for the Back and I love how you considered your client’s environment when selecting your exercises. This is a great way to build strength endurance which is a critical form of strength to maintain or enhance work capacity.
Considering your client is looking for general strength, I like your exercise selection. If she wanted to develop bigger back muscles (hypertrophy), you may want to select more traditional LLT/ULT bodybuilding exercises for your circuit as force isolation is necessary.
Regarding your question, TRX (suspension trainers) are considered Unloaded. Pull ups should also be unloaded (let me know where you see the Pull Up as Loaded so I can change that error). The only time a TRX exercise or Pull Up is Loaded is when you add external mass (i.e. holding onto a dumbbell).
No worries on the visuals of your recordings. That’s always the tough part when you’re limited on space to record. Regardless, you’re producing good content, keep it up!
Isidro, excellent job! I will be reviewing your 7-Step prep in this week’s webinar, thank you!
Andi this is awesome! There is so much empathy in your coaching and your programming. It’s very evident with the exercises and acute variables you selected and how well they match the client you described in your post. This is really really good, I’m very curious how this will be received by your client.
And are your cat and dog best friends or what? So cute 🙂
Cathy I really like this Whole-Body approach to a 7-Step prep. I thought what you selected was very appropriate to your client that you describe; really smart exercise selection. The ground rolling/tumbling is such a great drill! Hopefully you have good rapport with your client as this may feel awkward or silly because it’s such a progressive exercise but good coaching will win the day, Well done!
Excellent Katrina! I like your thought process, the flow of your exercises, and your acute variable selection. My only thought of hesitancy comes with the T-Step swings. I love that exercise and agree that hip rotation is a relevant motion to recondition here. However, the momentum in this exercise may hinder the mobility benefit as it becomes challenging to move through large ranges of motion when velocity is a key component. I would probably modify this exercise to eliminate the momentum and perhaps use a breath at end range to help the client stabilize this odd-position.
Amy I really like this sequence and you selected appropriate acute variables. My only suggestion would be to swap out the supine leg lift OH ward as that is more Core focused rather than Hip, such as a Runner’s Hinge. Because your client has trouble with lateral lunges or SL deadlifts, I’m wondering if we can find a way to perform these exercises using an environment that allows for greater stabilization. For example, perform a side lunge while holding on to a TRX or with the support of a chair. The added support can help her move into these positions and create greater awareness, giving her confidence to move through these joint positions.
Nicely done Sonia, I think you selected appropriate exercises for your target audience and the goal of Core and Balance. Here’s a couple of suggestions:
1) Switch the Bird Dog and Prisoner Hinge. Bird Dog is much less stress on the body compared to a prisoner hinge so you want to do the easier SMUR earlier in the 7 step prep. Plus, it doesn’t make sense to do a Side Lunge, and then get back down on the ground afterwards..
2) For your SMUR exercises, keep to no more than 5 reps per side. Don’t want to create fatigue in the warm-up.
3) With the Half-Kneeling Sky reach, probably only need 3-5 reps per side as the nervous system will quickly respond with just a few repetitions.
In regards to your question regarding Group Fitness, a lot of it will depend on the expectations you set with the group and the overall objective of the class. A 7-Step prep may be too slow and methodical unless the class was centered around Recovery and Regeneration. A Whole-Body Dynamic Stretch routine using all 4Q is usually my go-to. It’s easy to follow along, or if you do ‘bootcamp” style, you can create 4 stations, with each station representing a quadrant from the 4Q and circuit through twice.
Billie, very well done! Great to hear you received good feedback. I will review it in this week’s webinar, Thank you!
My pleasure and honor Amy, keep up the good work Rockstar!
Well done Isidro, I believe all of the exercises you selected will benefit the person you are describing. My only piece of feedback is similar to what I’ve posted with others: make sure your sequence progresses from simple to complex, less force to more force. That helps to promote a gradual increase of challenge to help create the readiness you are looking for.
Also, the Rotational FGup exercise was mislabeled as a ULT drill. It has been corrected to be UMT so you may want to look for a different T-Spine ULT exercise to create a balanced 4Q Mobility routine.
Great work Cathy! I really like the idea of getting your clients off their feet, especially if they’ve been standing for much of it; an excellent way to start the routine and would double down on ground-based exercise as part of a cooldown!
Just be mindful that a true Forced Exhalation is very exhausting so 3 reps per side may be a bit much. You may want to switch to a slow diaphragmatic breath vs a forced breath if you’re looking to enhance Mobility vs Activation (Variable breathing strategies to meet the demands and outcome of your movement strategies!).
Billie, while you don’t have the videos yet, at least you have some well-written descriptions which made it clear your intentions of how to perform these drills so well done there!
One suggestion that came to mind as I was reviewing your sequence was the balance of Mobility and Stability within an exercise. Often times, mobility is sacrificed when the body is under threat: in this case, when the body is performing something unstable like a SL touchdown while under external load. Because of the high stability demand, this drill acts more like an Activation: SMUR exercise than it does Mobility. To make it more Mobility, you will want to lessen the overall challenge/threat of the exercise (i.e. lighter load and/or more stable) so the person can explore greater motion with more control (i.e. hold onto a bench or chair but keep the amount of load relatively high).
To be clear, not saying you selected the wrong exercise, just may need to make some minor adjustments to facilitate more mobility out of the drill. In Week 4, you’ll see how we tie in both Activation and Mobility together!
Andi this was excellent, very professional! I can understand why you received positive feedback on this circuit.
I didn’t experience any videos that were “chopped up”, only the last exercise in your sequence didn’t show for some reason.
Similar to my feedback for other folks, I would suggest modifying the routine to progress from simpler motions to more complex and lower force to higher force. As an example, I believe the Rotating Leg Swings is easier to execute than your ULT exercise because the ULT exercise is two exercises rolled into one therefore more demanding.
Great work Amy and excellent coaching. I really like the “multiplanar” influence of your ULT drill. Creative way to stay linear and simple, yet mobilize the tissue in a novel direction.
One piece of advice with your content…make sure to film with the camera/phone in a horizontal orientation. The vertical orientation shrinks the view and most of the screen is taken up by two black boxes so it will look more professional if you go the horizontal route. Otherwise, I like the background and set up!
Katrina, excellent selection of exercises relative to who you envisioned this sequence for and once again, well demonstrated in your videos. Very powerful to see you on screen coaching me(the client) through. Awesome stuff!
Similar to my advice for Bruno, I would swap your kneeling exercise with the diagonal lunge windmill because the kneeling exercise is less demanding from a neurological perspective. Typically in a sequence of preparatory exercises, you want to progress from simple to complex, lower force to higher force to gradually build up tolerance and readiness. Great example of how an Unloaded drill may be more taxing on the body than a Loaded exercise!
Bruno, nice sequence and I like how you were thinking ahead about what the demands of the session were and then created a prep accordingly. I usually program my workout first, and then I program the warm-up after so I can facilitate some specificity.
My only suggestion, and it’s minor, is I would switch the order of your unloaded drills as it may be advantageous for the nervous system to start in a prone position and then progress to a kneeling position as you move through the sequence. This slowly builds up the demand/force being placed on the body.
Well done Isidro! While these exercises may not necessarily improve range of motion (that’s where Mobility drills will help), this sequence may certainly prepare your sedentary clients for a movement session. My only suggestion would be to switch the Dynamic Grip Switching with the Runners Lunge as the Runner’s Lunge is a good SMUR drill while the Dynamic Grip Switch is useful for Excitation purposes. The only thing you are missing is a Stimulation drill, perhaps a Rub and Scrub for the Pelvis or Low back?
Lastly, your acute variables can use some modification. You probably don’t want to do 10 reps of breathing, or at the very least, you need to describe what type of breath patterns to do. “10 reps” is very ambiguous and your clients will need more instruction on how to precisely do these drills!
Billie, love the level of thought and consideration you put into this sequence. While the videos haven’t processed yet (I can’t see them), they look like appropriate exercises on paper with a logical flow.
Regarding Warding, yes, they are essentially isometrics with an intent to drive force through the body at different angles, but also to work on the timing of when/how muscles turn on, but also turn off as well! That’s why they work great for both SMUR and Excitation. For SMUR, long holding patterns (5-10s) work well while with Excitation, we work on removing the isometric hold as quickly as possible (hold for 3-5 sec but then quickly release the isometric). We’ve used these techniques for decades and they are so good and making a more resilient body.
Nicely done Cathy. As an add-on, try one of our Force Breathing strategies while doing the bird dog. Phenomenal way to develop the stabilization we seek with this popular exercise.
Thank you Katrina, excellent work with your assignment and going the extra mile to integrate your own content. That will be so powerful for your business later on as you create more content on Program Builder. Whether its a work-in session or a warm up, I think you put together appropriate exercises and acute variables. Really well done!
My only suggestion is with your Work-In session, you’ve selected 6 breathing exercises. The forced breathing patterns may be strenuous/exhausting for your clients so you might only want to do 1 rep per exercise, especially considering you have some unilateral exercises (which means 1 rep per side to stabilize each position). Or, lessen the total amount of breathing exercises. Maybe just Supine and Prone to begin with, and in future sessions you can progress to more advanced positions.
Bruno, I like the specificity of your warm-up as Activating the pushing motion should enhance your client’s ability to stabilize and produce more force in the hypertrophy-based workout. I also love your thought regarding the use of the 4Q.
If the client is new to these activation patterns, starting with more known movements or positions (often found with LLT and ULT) is a great place to begin. But as they learn these strategies, I would progress them to more LMT and UMT strategies, even though their workout is predominantly LLT and ULT. Yes, to give their body more balance within the 4Q, but also consider this: Our big muscle groups are fan-shaped which gives us the ability to move and produce force omnidirectional. By activating in the LMT and UMT quadrants, you may be able to recruit more muscle fibers for both stability and force production purposes which should enhance both the health of the joints but also performance (which in this case is hypertrophic gains). https://instituteofmotion.com/wp-content/uploads/2017/02/Variability-Muscle-Strength.pdf
Amy those are the main areas to focus on however you can certainly use it on other areas as well. Check out this week’s Webinar to learn more (will be posted today (Wednesday)! Thanks for the Q!
Great questions Katrina, I will answer on this week’s webinar which I’m hoping to publish by Wednesday afternoon!
Hey Ivan, yes we touch on these diseases although individuals with these diseases will be under the care of a supervised health care professional, not an AHHPS.
Christopher, thank you for sharing your final project. Here’s a few of my thoughts as I reviewed your program.
- As you have 4-5 days of workouts per week, I’m assuming this weight loss program is for someone who already has training experience and is not deconditioned? Otherwise, less physical workouts per week and more lifestyle and recovery strategies for the remainder of the week will be key. Oftentimes weight gain is a result of a disruption of the HPA axis, leading to unwanted hormonal and chemical changes in the body. Sometimes working out more for a weight-loss client may actually disrupt the HPA axis even more so we’ll need to consider other domains of health to assist them. We’ll cover this in more detail in Levels 2 and 3!
- I like the transition of Fundamental Strength into other forms of Movement Strength throughout the program. Realistically, this may have to happen at a slower pace but it is the right intention!
- I’m curious if you would use this program equally for men and women and what age group do you think this might work well for? I think these factors can greatly influence the template you’ve put together.
- To make this “client-ready” I would spend a little more time updating the descriptions of the sessions and working blocks so the instructions and benefits are clear and to help your client stay engaged all month long.
- I like that you have a “de-load” week following this 28-day program as you have a total of 18 workout days, 5 structured recovery days and 5 days off. That’s a lot of physical stress to consider.
All in all, you’ve got a good structure here that I think you can easily modify days to meet the demands and capabilities of an individual. Just be careful that you may have too many workout days scheduled, especially for an untrained individual.
Great job all course long and thank you for being active here on the forum Christopher. We hope to see you again in Level 2. Happy Holidays!
Beata, what a great case study! So informative, I really felt like you touched a lot of important information that can guide your programming.
Structure (i.e. a Program) is imperative for someone like Helena as she’s lost her “athletic” self since her career became so overwhelming. With that said, I would agree to your approach of having a highly variable program that allows her to work on herself daily will be key to her success, and highly variable is ideal for overall general health.
One moment of curiosity for me that stood out was I noticed you had many HISS and SIIT days but not much SISS or HIIT. I can understand if she has a busy lifestyle that HISS may be beneficial to sneak in a workout, but I would like to see some more SISS and HIIT in future months if the goal was a more variable program.
I really liked your approach to Recovery and integrating many lifestyle factors other than just the physical domain. I think you hit a home run with this program and I would love to hear how Helena is experiencing it! Great work Beata all course long!
Diann, thank you for sharing. This really is the epitome that “weight loss” is truly a Physical, Mental/Emotional, and Social endeavor and in order to be successful, we have to treat it as such which you so brilliantly do. The program is sooooo valuable as it affords her “me time” which I can imagine is crucial for her. Keeping the routine SISS throughout is perfect as exercise/physical activity doesn’t have to be hard to be beneficial, the critical component is adherence while focusing on all of the Determinants of Health. Getting her to engage daily in her program is the biggest win and it will prove to her that she CAN do it. I would love to fast forward life just to see where she’s at a year from now with your guidance. You are setting her up for success and she’s lucky to have you in her corner.
Best wishes to you Diann and thank you for your efforts throughout the L2 experience! Happy Holidays
Zack love the high amount of variety here, assuming the athlete would enjoy lots of variety as well. Of course, with high variety, you’ll have to be diligent with your pre/post assessments to ensure your athlete is gaining improvements in the areas of fitness you described. I’m a big believer in variability but the proof is in the outcome, so make sure you hold your program accountable and make adjustments where needed. I also really like the 14-day structure as opposed to a more traditional 7-day. You can sell a 3-month package with this easily. I know I’d be motivated to do something like this!
Great job throughout L2 Zach. Your programs and insight were excellent throughout and I’m sure it added extra learnings for your peers, and for that, we’re grateful. Happy Holidays!
Janna, as you’re aware, we highlighted you in the Webinar in Week 14. Thank you again for all of your efforts throughout this cohort and wishing you a wonderful end to 2021!
Penelope, it’s hard to discern the Metabolic quadrants because you didn’t clearly define the Work to Rest ratios nor the expected intensities/efforts. The only thing I can see with each activity is a total duration. You’ll need to input those variables so we can understand the metabolic effect better.
It’s important to note that an exercise by itself is not metabolic. It’s the sequence/working block as a whole that gives us an understanding of the metabolic effect (quadrant). So in your working block, you have 6 exercises (or sequences of barre movements?), each performed for 3-5 minutes. But that’s the only info we have. What’s the rest in between exercises/sequences and what’s the intensity/effort expected with each? Remember that to be truly high intensity, the body must be undergoing an anaerobic (without 02) response.
I’m not well versed with Barre, but after looking at this video (https://www.youtube.com/watch?v=AKSzNcjK0Cs) I would classify this movement as Aerobic Moderate Intensity with local fatigue to postural muscles of the lower extremity. The movements would need to be performed faster and more ballistically to create an anaerobic response. Of course, this is individual dependent but the fact that you can sustain this movement for 5 minutes straight, I would be hard-pressed to call it anaerobic. After completing this sequence, would you need to rest for equal duration or more? That would also be an indicator if the exercise/routine is high intensity.
Let me know if you have more questions. I’ll be checking this forum until Dec 23rd, otherwise reach out via email!
Penelope, we reviewed your program in the Week 14 Webinar!
Our pleasure Ivan, thank you for all of your efforts and it’s been great to see you really grasp the concepts well in L1 and L2!
Bryce, we reviewed your program on the Week 13 webinar. Thank you for all of your contributions and efforts in this cohort!
Jamie and Julio, we’ll be reviewing your programs on the Weekly Webinar (posting this Thursday). Thank you for submitting on time and great work all course long!
Beata I love this, especially because you’re getting your girls involved. This taps into the Social Determinant of Health which is just as important as the Physical and Mental/Emotional. The more we integrate all 3 domains, the more we optimize our health.
I also like the “thinking about nothing under the warm blanket”. I bought a weighted blanket and have recently practiced something similar to this. Feels so therapeutic. Great job Beata!
Well done Zach, I like how you organized these strategies and they should work well. As we head into the Winter months here in the Northern Hemisphere, I like the idea of a Steam/Sauna before bed or you can have them schedule it after a spell in the cold (i.e. they had to watch their kids soccer game on a cold winter afternoon/evening!). May also consider some light therapy as well, especially if they have limited light exposure. Nicely done!
Ivan I really like the idea of starting the day with some mindfulness. I find it works really well for someone who needs a lot of structure in their day, it gives them focus and clarity. Alternatively, I might switch the Mindfulness with the Mobility Work for someone who could use some mental de-stressing after a workday. Would be a good idea to give your client some autonomy as to when to accomplish these activities. Good work putting this together!
Excellent Bryce, Structured Recovery at its finest! It would be great to hear some client feedback after this day, to see how they’re feeling and any perceived value. Such a great way to build value around why they need your programming services!
Excellent Christopher, have you had a chance to have any of your clients follow a program like this yet? The only thing missing would be to add some descriptions to each session and some of the exercises so a client can do some of these sessions on their own without having to reach out to you with too many questions.
Nice Jamie, how quickly were you able to insert your previously made content into this 7-day program?
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