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I am re-submitting Week 10 project. Hopefully this works. https://platform.instituteofmotion.com/library/program/5e23lzzx/
You are so welcome John. I really enjoyed the “in person” connection opportunities during the course. Honestly love to learn by doing. I completely forgot about adding in the hike option.I have added hike option in day 11. I have also added in The overhead carries, very appropriate to day 11. Thanks for the great feedback.
Hello, L2 Final Project. This 51y, recreational Athlete, is on her way to enjoying a canoe trip. Her Training includes all 4Q Neuro-Mechanical, Metabolic and Recovery. Activation, SMUR, Excitation, Stimulation, Cardio, Strength, and recovery. Thanks to the everyone for a great learning experience.
Thanks so much John, I will look at this for sure and add it into my final project. I appreciate all your great feedback.
Building a Recovery Day for an active client who is committed mind body and soul to aging successfully. My challenge was to see which activities would be realistic for wither her work day or if she chooses to also make this part of her weekend Work In day.When I asked my client, what type of things does she do that just bring her happiness and fulfilment and she feels refreshed after having done them? Her Answer was quick, without hesitation. Gardening!
So here is her 7-Day Program with GAR on day7Week 9 shows me the difference between Local Active and Local Passive Recovery. I added Practitioner led massage session to this week 9 version of 7-Day Program. Active middle age client, passive recovery is scheduled on day 4, just to help rejuvenate and regenerate to for the rest of the week.
7-Day Program – Work OUT, Work IN, and Recovery. So much fun.This is an updated resubmission for SISS week 2. This session is ideal for introducing the metabolic effects of steady state exercise at moderate intensity. For this example: client is in her early 50’s, active recreational athlete, day job is mostly desk based. Lifestyle work, exercise, dog, housework, and homemaker. I have mixed modalities: Cyclical and WBI. Continuous training will be at a moderate level RPE of 6/10, or roughly 60-70% HRmax. For the whole-body integrated circuit, 4Q exercises are used, with most performed in the ULT quadrant.
Truly a very welcome topic: 4Q Recovery. My intent for this recovery activity is in the Emotional Domain. Finding activities that make me feel happy. Word search, for me, provides focus and a sense of achievement. Working through a project from the start, all the way through to completion. Completion: the process of finishing something. This makes me happy no matter the context.I think these are great suggestions. I will work on adding, editing and resubmitting. Thanks
I so appreciate your feedback. Great way to better understand each Quadrants’ application. Live and learn.
It is really fabulous to be working with her. She was prescribed a post surgery Abdominal Binder which she wore 24/7 for 3 months. This helped her tremendously to get moving more comfortably. At 3 montnhs, she had medical clearence to start to take it off, or use it, determined by her comfort level. Her ability to tranfer load with the binder was really good – she could plank and was just beginning to be able to move her limbs individually while in that position, or do your ‘Swoosh” move while standing or OH weighted with 4kg ViPR. We have not done any work with out her binder. Her tissue integrity: she had swelling, as can be expected. Her nutrition is excellent, great hydration, she is not a smoker. She was advised to do more self massage at all the incision lines to lessen adhesions. Each day she gains strength and ability. Thanks for the question.
Hello L2, navigating the Program Builder seemed very much more familiar, rewarding and fun. There have definitely been upgrades. Thank you to all involved.
This 7-Day 4Q Metabolic is for recareational athlete, early 50’s, who is going Canoeing and Portaging in the summer. Although, for this 7-Day Period, There no HISS workout.
Focus: Enhance both Aerobic Endurance, and Local Muscle Endurance.
The upcoming trip involves, canoeing for long distances, off-loading on shore, carrying the canoe 1-3 km, returning to pick up all belongings. Sometimes 3 or 4 trips are necessary. This process can happen 3-5 times per day. These workouts will be effective physical preparation for the trip.Oh my goodness, Asha, your videos are completely engaging. Thanks for sharing.
Hello all, wow this has for sure been my most challenging assignment so far. I look forward to feedback.
This HISS session would be ideal for an early 60s, former Competitive Catamaran and Dingy sailor. She is 4 months post surgery-double mastectomy with reconstruction using abdominal tissue (TRAM). At her 3-month check up, she was given medical clearance to exercise with out any limitation. She has an inquisitive nature. Her goal is to have consistent daily exercise and to enjoy active ADL’s while remaining healthy and able. She is inspiring in her determination.
Modality: WBI and Cyclical
2:1 W:R Ratio Tabata Style relative to the format of HISS training.
Block 1: 4Q Neuromechanical Influence. Block 2: ULTAwesome, good constructive feedback.
Ideal for early 50’s, active client. Sacroiliac joint issues, and an undiagnosed right shoulder issue. PHA and Cyclical bike, 20:40 w:r ratio. The client has the option to use a rhythmic slower stepping pattern on her BOSU during her 40 sec intervals, since she is not used doing “nothing” as her recovery. We thoroughly enjoyed the challenge of a real slow down rest section. As aopposed to the usual 20 on 10 sec off tabata style of HIIT.
Great, I see the difference now. I agree, RPE would be better to use through out. Thanks
Good suggestion for RPE use. As I was working through the assignment, I noticed that there are quite a few interpretations on the 1-10 Borg or the 1-20 Borg as to which number is “Hard” 5,6,7,8?, interesting. Great webinar today.
Hello there, I have built this Cyclical SIIT session as an initial bout for my 51-year-old, female client. Daily Office worker, sitting more than 3 hours a day. She has many years of exercise experience and an active lifestyle. Playing recreational volleyball, participating in person and virtual yoga. She does some sort of exercise everyday as well as chores around the house, tending to her family and working 5 days/week. She has a very hard time slowing down or doing any low intensity exercise. She and her daughter are heading out for a canoe trip that involves, portaging.
<p>I am hoping either of these copy and paste items will work. Client Info is part Session description. Issues with PB
https://platform.instituteofmotion.com/library/session/jezo6px4/share/
I am so happy to be engaging with energetic and curious folks. I am expecting that L2 will help me understand how to help people use their smart watches effectively! From L1, I have been successfully integrating Program Builder platform with clients. The language and presentation of L1 onboarding forms make it very straight forward and simple for both clients and myself to make a plan to reach, a goal using just about all mechanical 4Q in some form or another. So rewarding. SIIT is my bias. I am already enjoying the course. Awesome!
