by Amanda Jane Snyder
Seven Steps to Structure Your Workout
Seven Steps to Structure Your Workout:
1. Inhibit Over Active Muscles - this can be done through self-myofascial release. Tools like a foam roller, a muscle scraper, or a theragun can help inhibit these muscles so they don't take over during exercise.
2. Lengthen Tight Muscles - flexibility and mobility is key in any exercise programming. In order to lift heavier, we must be able to mobilize through the movements first.
3. Activate Weaker Muslces - often times injuries happen when we over compensate in certain areas due to weak muscles in other areas. We also may be inefficiently moving through exercises if certain muscles are weak.
4. Integrate Functional Movement Patterns - moving in a way that replicates day to day life is optimal for daily living!
5. Prioritize Compound Lifts - these full body exercises are key to gaining strength and power.
6. Have Fun with Acessory Exercises - it's important to have fun too! Why workout if we're not enjoying ourself? Cool cable or machine exercises can make it fun!
7. Cool Down - help bring your body back to homeostasis by bringing your body temperature and heart rate back down.
If your personal trainer isn't structuring your workout like this then they aren’t prioritizing your personal needs. The way I train my clients is specific; specific to them and specific to their needs as performers and as athletes. Athletes have periodization specific to their sport and performers should too.
My specific Performers Periodization Programming helps you Perform like a Star on the stage and Train like an Athlete off the stage.