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

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

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

Movement Patterns (continued) Functionality Safe – Primal in Nature Effective – Demands Capacity Basic movements every 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.”

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

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

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

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?

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