Exercise: Progression and Prescription

1. Exercise:Progression and Prescription Dillon Painter, MS, USAW, CF-L1 Manager of Fitness, AWP Sports

2. Learning Objectives • Identify Fundamental Human Movements • Describe each movement's bio-motor pattern. • Summarize the Progression Continuum • Explain how to properly apply the Progression Continuum to specific movements and exercises • Discuss scalability and specificity of exercise

3. Movement Patterns 7 Fundamental Human Movements • Squat • Hinge • Push • Pull • Carry • Rotation • Gait (Single Leg)

4. Movement Patterns (continued) • Functionality • Safe – Primal in Nature • Effective – Demands • Capacity • Basic movementsevery human expresses • Training should be organized around movements (7) • Strive to include all – Seek balance • Simple to Complex = Progression or Regression C. Wolf (2001) stated, “training movements and not muscles may be the paradigm shift needed for today’s functional conditioning.”

5. Movement Patterns (continued) • Squat – Maximal knee and hip bend to lower the body down • Hinge – Maximal hip bend, minimal knee bend, to bend over at the hips • Push – Using the upper body to drive load away from the body • Pull – Using the upper body to pull a load towards the body • Carry – Moving any type of load in a certain position for distance • Rotation – Turning through transverse plane to produce force • Gait – Performing squat or lunge on a single leg

6. Progression Continuum (5) • Level 1 – Isolate & Educate • Level 2 – Add External Resistance • Level 3 – Add Functional Training Positions • Level 4 – Combine Increased Function & Resistance • Level 5 - Use Multiple Muscle Groups w/ Increased Resistance & Core Challenge • Level 6 – Add Balance • Increase Functional Challenge • Speed and Rotational Movements

7. Continuum into Practice • Level 1: Isolate and Educate Prone Short-Lever Reverse Fly • Level 2: Add External Resistance Reverse Fly With Variable-Resistance Machine • Level 3: Add Functional Training Positions Standing Retraction With Band/Tube • Level 4: Combine Increased Function and Resistance Prone Reverse Fly on Stability Ball With Weights • Level 5: Use Multiple Muscle Groups With Increased Resistance and Core Challenge 4-Count Bilateral Bent-Over Row With External Rotation • Level 6: Add Balance & Increase Functional Challenge, Speed & Rotational Movement Bent-Over Unilateral High Row on One Foot

8. Movement Pattern Analysis • Qualitative verse Quantitative: • 40 yards, 3 feet verse Poor, Good, Flexed • General Example Questions: • Is the movement being performed with adequate force? • Is the movement being performed through an appropriate ROM? • Is the sequencing of body movements optimal for execution of movement?

9. Injury, Scalability, Specificity • All movement can be regressed • Construction Worker & Desk Worker • Different demands • Different movements executed • Different capacities required • Olympians and Elders • Both have demands – specificity