Feb 21, 2019
Trainers like to use different phases when developing a workout program each building on the one before.
First phase is using stabilization muscles and working on balance and coordination. Workouts will involve little to no weight and will utilize Uni Lateral exercises that force the body to balance.
The idea is to get all of the muscles working together and using smaller muscles, your stabilizers to develop a base to first support the next phases.
This is a good way to start because you’re in a safer space when just doing body weight exercises. You can develop good movements before you start loading the movement and you can get great results as well. Body weight movement are used by many athletes who are performing at a very high level. You just need to challenge the body and that is as simple as doing movements you're not used to.
This phase can last 4-6 weeks and workouts or specific movements can be done daily. When I was training clients, I would recommend they work on the movements that were more challenging for them by doing a few reps throughout the day when they got a chance. A few reps can go a long way.
Here is an example of some of the exercises that you might see in a stabilization phase:
Lunges: Lunges with dumbbells, Lunges on a platform or step, Lunges on a balance pad, Bulgarian split squats.
Arms: Single arm bicep curls, Single arm shoulder press, Single arm lateral raises. Dumbbell bench press on an exercise ball.
Balance: Single leg Dumbbell RDL
Standing on a Bosu Ball, Walking Lunges, Side Lunges, Planks, Knee tucks using an exercise ball.
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