The DPI Digest: Weekly Performance Education 5

Hello there!

So, how did I formulate the workout ? That's a great question, I'm glad you asked.

The answer: Based on their assessment.

Most clients (~80-85%) have similar goals: Lose weight, reduce body fat, build muscle (they'll probably use the word "Tone" in this instance).

We focus on correcting the issues we saw in their assessment (specifically, the Overhead Squat Assessment).

Let's break each block down.

Block 1

• A1 - Goblet Squat x 12

  • Majority of clients will not be able to perform a squat properly. This is a movement they do everyday, from sitting down to picking up something off the floor. Fix this movement, and it'll carryover into their other movements.

• A2 - Quad/Hip Flexor Stretch x6 ea.

  • I use this stretch to increase their flexibility in their hips. Since most clients sit for extended periods of time, we need to stretch them out between exercises, with a 1-2 second hold each time they stretch.

• A3 - Single-Arm Bent-Over Row x12 ea.

  • This is a basic movement where you have most of the Upper Body posterior chain working together, and it's one that tends to get miscued. Focus on them bringing the arm back without any deviation in movement (What you'll usually see is arm going too far forward/backward, and head movement).

• A4 - Lat Rollout x6

  • This move is similar to a Downward Dog that you'd see in Yoga. Utilize a Foam Roll with this one so the movement is more fluid and easier for them to do. It acts as a great shoulder stretch, as well as the low back. How? Because the Lats connect to the posterior side of the pelvis. ;)

Block 2

• B1 - Split Squat x8 ea.

• B2 - Wall Calf Stretch x6 ea.

• B3 - Cable Face Pull x12

• B4 - Banded External Rotation x6 ea.

And there you have it!

A lot to unpack, yes? True, but with time, these exercises will set them up for success.

Every single one of my clients has done some form of the workout listed above.

The only thing that changes is the stretch in between, and I adjust based on their OHSA. I.e. I may have a different lower body stretch if their Foot/Ankle Complex is working well, so I could swap out a Calf Stretch for an Adductor Stretch.

Think of the above workout as Week 1, Day 1. Next week I'll show you what I use for the second workout they do, which is typically 2 days later.

Until next time, Be the Best!

- Coach Brandon