Corrective Flow CES Solutions for Group Personal Training April 27, 2014 Mike Fantigrassi, MS & Kellie Roman, MS

Objectives Discuss the need for corrective exercise Challenges with corrective exercise in group personal training Discuss common compensations Simple assessments that can be performed with a group Review CEx examples and put together in a flow

Activities That Lead to Dysfunction Inactivity – leading to decreased flexibility and mobility Repetitive motion – creating high fatigue and compensation to maintain work rate Awkward positions used in ADL –Holding baby –Wallet in back pocket –Heavy bag on shoulder Side dominance Poor exercise technique/imbalanced exercise programs

Why Perform Corrective Exercise with Group Training? Address common compensations before engaging in higher intensity exercise Improve movement patterns to allow for progression Maximize clients’ time by utilizing warm up for corrective exercise Eliminate warm up exercise that may increase movement compensation

Five Kinetic Chain Checkpoints

Common Overactive/Tight Muscles Soleus Lateral Gastrocnemius Hip Flexors Pec MajorPec MinorLatissimus Dorsi

Common Underactive/Weak Muscles Gluteus Maximus/MediusDeep Core Stabilizers Rotator Cuff Middle/Lower Trapezius

Overhead Squat Assessment A two-legged squat performed with: – The arms held overhead From a bilateral standing posture observe: – Total body structural alignment, dynamic flexibility, and neuromuscular control Squatting requires: – Optimal motion in the ankles, knees, and hips. Having the arms elevated overhead: – Stresses the musculature surrounding the shoulder complex – Increases the demand placed upon the core stabilizing muscles

Push-up Assessment 1. LPHC: - Does the low back sag? 2. Shoulders: - Do the shoulders elevate? - Does the scapula wing? 3. Head Cervical Spine: - Does the cervical spine hyperextend?

Dynamic Assessments Other things to consider: Star Balance Excursion Jump squats to stabilization

The CES Model: 1.Inhibit 2.Lengthen 3.Activation Integrated 4.Dynamic Movement

To Make it Work for Group Personal Training: 1.Assess –Allow individual to understand compensations –Determine how to group individuals –Example: Poor OHS = no plyometics –Focus on most common shared compensations 2.Lengthen –Using dynamic stretching 3.Activate –Specific exercises to target underactive muscles 4.Integrate –Putting movements into a flow to maximize time

Practice Individual Movements Dynamic chest stretch Glute bridge Lat reach Inch worm Cobra/scaption Lunge stretch Single-leg balance

Progress to Flow Chest stretch glute bridge lat reach Lunge stretch SL balance cobra/scaption Inch worm plank (high or low)

Group Activity Work in groups of four. Based on the compensations you saw: –Pick a dynamic stretch to address an overactive muscle group. –Pick an exercise to activate a weak muscle group. –How can these be combined together in a flow?

Summary Table

Creating a Corrective Exercise Flow Pick the lengthening (dynamic stretcing) and activation exercises that have the most impact on the group Teach each movement individually Once they’ve mastered the technique, combine with other items Plan regressions and progressions to accommodate the group

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Contact Information Mike Fantigrassi Kellie Roman

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