Managing Movement Disorder with Strength Training
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This document outlines a 4-week training program using a functional training tool. It provides exercises, sets, reps, and coaching tips for each week with the goal of improving functional movement patterns through multi-planar and multi-joint exercises of increasing intensity and volume.
Managing Movement Disorder with Strength Training
- 1. Training Phase Training Tool Time/Reps Bar Height Coaching Tips Lying Side-to-Side Stretch 30 sec per side Level 8 Hold bar with straight arms and twist torso / one leg over other leg Half kneeling Hip Flexor Roll out 30 sec per side Level 8 Kneel with one knee outside of the straps; press into bar as push it forward Glute Stretch 30 sec per side Hip Cross one ankle on top of thigh as sit back Scapular Depression 12 reps Overhead Support body in split squat and pull shoulders down and release - repeating Standing Chest Opener 30 sec total Straps only Maintain tension on both straps and lean forward to open chest Superfunctional Glute Bridge 12 reps Ankle Superfunctional Sit up 12 reps Ankle Superfunctional Split Squat 12 reps Superfunctional Angled Plank 30 sec Superfunctional Assisted Squat 12 reps Superfunctional Row 12 reps Superfunctional Hip Hinge 12 reps Cobra Stretch 10 reps Ankle Lie prone with elbows bent and hands on bar Hamstring 30 sec per side strap only Pull on strap to raise heel to ceiling IT Band Stretch 30 sec per side strap only Drop foot across body while keeping shoulders in contact with ground Adductor 30 sec per side strap only Drop foot to side of body while keeping shoulders in contact with ground Cool Down Superfunctional Week 1 Goal: Intoduction to functional multi-planar movement Exercise SuperfunctionalWarm-Up Workout - 2 rounds x 12 reps or for assigned time
- 2. Training Phase Training Tool Time/Reps Bar Height Coaching Tips Half kneeling Hip Flexor Roll out 30 sec per side Level 8 Kneel with one knee outside of the straps; press into bar as push it forward Glute Stretch 30 sec per side Hip Cross one ankle on top of thigh as sit back Marching 12 reps per side Hip Maintain straight arms and lean back as march in place Scapular Depression 12 reps Overhead Support body in split squat and pull shoulders down and release - repeating Side Reach 30 sec per side Hip Maintain pressure on bar with one hand as reach overhead with the other hand Superfunctional Single Leg Glute Bridge 12 reps Ankle Superfunctional Crossover Sit up 12 reps Ankle Superfunctional Overhead Lunge 12 reps per side Superfunctional Push up 12 reps Superfunctional Assisted Wide Squat 12 reps Superfunctional Pull up - legs down 12 reps Superfunctional Hip Extension 12 reps per side Quadruped Chest Stretch 30 sec per side Level 8 Set one hand on bar and press into bar as push it away from body Hamstring 30 sec per side strap only Pull on strap to raise heel to ceiling Lying Quadriceps 30 sec per side strap only Lie prone with bottom of one strap around foot and elevate foot Adductor 30 sec per side strap only Drop foot to side of body while keeping shoulders in contact with ground Cool Down Superfunctional Week 2 Goal: Progression of movement selection; increasing exercise challenge and intensity Exercise Warm-Up Superfunctional Workout - 2 rounds x 12 reps
- 3. Training Phase Training Tool Exercise Time/Reps Bar Height Coaching Tips Lying Side-to-Side Stretch 30 sec per side Level 8 Hold bar with straight arms and twist torso / one leg over other leg Half kneeling Hip Flexor Roll out 30 sec per side Level 8 Kneel with one knee outside of the straps; press into bar as push it forward Glute Stretch 30 sec per side Hip Cross one ankle on top of thigh as sit back Scapular Depression 12 reps Overhead Support body in split squat and pull shoulders down and release - repeating Standing Chest Opener 30 sec total Straps only Maintain tension on both straps and lean forward to open chest Superfunctional Hanging Glute Bridge 12 reps Ankle Superfunctional Sit up 12 reps Ankle Superfunctional Overhead Lunge with Rotation 12 reps per side Superfunctional Push up 12 reps lower bar Superfunctional Squat 12 reps Superfunctional Single Leg Pull up - legs down 12 reps Superfunctional Roll out 12 reps per side Cobra Stretch 10 reps Ankle Lie prone with elbows bent and hands on bar Hamstring 30 sec per side strap only Pull on strap to raise heel to ceiling IT Band Stretch 30 sec per side strap only Drop foot across body while keeping shoulders in contact with ground Adductor 30 sec per side strap only Drop foot to side of body while keeping shoulders in contact with ground Cool Down Superfunctional Week 3 Goal: Demonstrate stability through multi-planar movement SuperfunctionalWarm-Up Workout - 2 rounds x 12 reps
- 4. Training Phase Training Tool Time/Reps Bar Height Coaching Tips Half kneeling Hip Flexor Roll out 30 sec per side Level 8 Kneel with one knee outside of the straps; press into bar as push it forward Glute Stretch 30 sec per side Hip Cross one ankle on top of thigh as sit back Marching 12 reps per side Hip Maintain straight arms and lean back as march in place Scapular Depression 12 reps Overhead Support body in split squat and pull shoulders down and release - repeating Side Reach 30 sec per side Hip Maintain pressure on bar with one hand as reach overhead with the other hand Superfunctional Hanging Glute Bridge 12 reps Ankle Superfunctional Sit up 12 reps Ankle Superfunctional Overhead Lunge with Rotation 12 reps per side Superfunctional Push up 12 reps lower bar Superfunctional Squat 12 reps Superfunctional Single Leg Pull up - legs down 12 reps Superfunctional Roll out 12 reps per side Quadruped Chest Stretch 30 sec per side Level 8 Set one hand on bar and press into bar as push it away from body Hamstring 30 sec per side strap only Pull on strap to raise heel to ceiling Lying Quadriceps 30 sec per side strap only Lie prone with bottom of one strap around foot and elevate foot Adductor 30 sec per side strap only Drop foot to side of body while keeping shoulders in contact with ground Cool Down Superfunctional Week 4 Goal: Increase exercise volume; demonstrate exercise mastery Exercise Warm-Up Superfunctional Workout - 3 rounds x 12 reps