Exercise

1. Medical Exercise
2. Corrective
3. Advanced
4. One on One
5. Group Training

MEDICAL EXERCISE
This type of exercise training is specifically for people who are in pain or have compensations and dysfunctions related to old pain and injury patterns. As with every other program at Exercise Progression, this training is based on findings from a detailed assessment. Training sessions can be in an appropriate group class or one-on-one with our injury exercise specialists. A physician’s referral is required for all acute and high pain situations.

CORRECTIVE EXERCISE
Corrective exercise is for anyone who sits a lot or who has aches and pains. Yes, that means it’s for EVERYONE. It can be just once a week for some people or the entire first 4 weeks of a program for others. The goal is simple; to train the body how to function with good posture and muscle coordination.

ADVANCED EXERCISE
This is where high levels of fitness can be obtained. This level of training demands for advanced coordination, strength, and a certain degree of balance in the body that allows for great function, not great compensation. Most people will have to start at a functional level II or III before they can participate at this level without compensating, no matter how elite the person is. Sometimes the best athletes are also the best compensators!

*An exercise session is typically 45 minutes (group or individual) and includes;

1. dynamic and/or corrective warm-up (5-15min)
2. total body, CORE, and/or specific workout (10-15 min)
3. corrective exercises(5-20 min)
4. assisted stretching (5-10 min)

The exercise programs, which satisfy the needs of everyone from post-surgery to elite athlete, are all based on the evidence-based systems from Chris’ book Exercise Progression. Depending upon ability, there is a three or four-stage exercise program that looks like this:

General Population
Stage I - Stabilize/Correct/Mobilize (4-8 weeks)
Stage II - Strengthen/ (4-8 weeks)
Stage III - Advanced Exercise (16 weeks)

Post-Rehabilitation Population
Stage I - Activation of Local Stabilizers (1-4 weeks)
Stage II - Integration of Global Stabilizers (4-8 weeks)
Stage III - Integration of Mobilizers (6-8 weeks)
Stage IV- Advanced Exercise (16 weeks)

Exercise Menu*
The following classes or categories are offered to individuals and groups. You have the option of buying one session at a time and alternating between the different classes on any given week. Compare that to a boot camp, which is a fixed number of weeks, sessions, and topic. A class is just one class, although these classes can also be progressed over weeks and months.

*Each of the following can only be attended once the participant has been evaluated and given instruction on the appropriate program.

Exercise Progression I
This is the intro course for exercise and is considered corrective exercise. It focuses on simple, isolated, activation exercises aimed at restoring balance in the body so that it has a solid foundation to function on. Most people need to start here if even just for a week. It is a refresher class to teach the body how to utilize its stabilizing muscles, which are most often asleep due to our sitting society.

This class is recommended for everyone, no matter what their level and is a great “non-workout” day workout.

Exercise Progression II
This is the next step from Stage I with a focus on utilizing the stabilizing muscles throughout 2-dimensional, weight bearing movements, preparing the body for 3-dimensional movement. Without this step, Stage III is useless.

Exercise Progression III
Now it’s getting more intense, 3-dimensional movement and increasing velocity! In this class you will learn how to optimally function in all 3 planes of motion; forward/backward, side to side, and rotation. The speed and intensity here are moderate; faster and more explosive movements start in the next phase.....Advanced Exercise.
Advanced Exercise
Plyometrics, heavier lifting, advanced coordination, and high intensity workouts are king here. This course is for those interested in the ability to efficiently function no matter what the circumstance; slip and fall, skiing, jumping through the roof, tennis, lifting the kids, and any other movement you can imagine will be covered in this class.

Extreme CORE
High intensity endurance training is another great title for this class. Here you will practice strengthening the CORE muscles while out of breath and in a state of exhaustion. Circuits of intense cardio followed by CORE exercises will be repeated throughout the duration of the class. This trains the CORE muscles to maintain function throughout intense and long periods of exertion.

This class is only recommended for those who require high function.

Power Stretching
Similar to yoga, this class uses specific movements to stretch and strengthen key areas in the body involved with improving posture and overall health. This is not an easy class. Easy and difficult movements will be repeated and held to create a good sweat and workout. Semi-advanced coordination and flexibility are a must before trying these positions.

Daily Activity Modifications (D.A.M.’s)
“Life is the gym” is the philosophy here. Everyone is invited to this class because it teaches how to turn life into a workout and most importantly how to do it efficiently. Practice throwing out the trash, lifting a T.V., washing dishes, vacuuming, and any other daily activity you can think of with weights, toys, and real-life movements made to engrain proper habits and efficient recruitment of muscles for injury prevention and improved health. After this class you will know how to get a great workout everyday without even going to the gym!

Women’s CORE
Ifyou’re looking for specific exercises aimed at the female body, here ya go! This class is designed to tone and shape the stomach, arms, legs, hips and female body. This class is only offered to women.

KidPower
If you would like to learn how to work out with your kid(s), try this class! We will show you how to have fun with simple equipment and teach your kids the importance of movement and proper posture. All classes involve the parent working with their child by holding, pulling, pushing, lifting, encouraging and sweating TOGETHER. Amazing bonds of trust and companionship blossom out of this class.