What goes into a proper exercise progression? Follow this 6 step progression to create an effective workout.
1. Tissue Quality
2. Joint mobility
3. Dynamic Warmup
4. Specific Work
5. Core work
What do these individual compenents mean?
Lets look at them individually
1. Tissue Quality- an effective workout will start by prepping your muscle tissue for the demands about to be asked of it. This is accomplished thru foam rolling each body part and creating soft supple muscle tissue, causing an increase in blood flow as well as breaking up the adhesions between your muscle tissue and your fascia.
2. Joint Mobility- having the right mobility and the right stability in the right places is the difference between a health spine, a stable core, and pain free movement as opposed to knee pain, back pain, or inflexibility. Joints should be as follows:
Lumbar Spine- Stable
Thoracic Spine- Mobile
Shoulder- Mobile with Stability
3. Dynamic warmup-designed to stimulate your central nervous system (CNS) and warmup your ankles, knees, and shoulders, as well as the muscles that will be used during the workout.
4. Specific Work- the actual workout portion of the class to include squat, push, pull, slam, jump, etc.
5. Core work- Exercises that specifically target the core, for stabilization. No crunches as that causes too much spinal flexion. Lots of anti extension exercises and anti rotation work.
6. Regeneration- Back on the foam roller to help repair the damage just done by all of that work.