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

Corrective FlowCES 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 MusclesSoleus Lateral Gastrocnemius Hip Flexors

Pec Major Pec Minor Latissimus Dorsi

Common Underactive/Weak MusclesGluteus Maximus/Medius Deep 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 Assessment1. 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 TableCommon “overactive” or “tight” muscles

Soleus

Gastrocnemius (lateral head)

Hip flexors

Pec major/minor

Latissimus dorsi

Common “underactive” or “weak” muscles

Gluteus maximus/medius

Deep core stabilizers

Rotator cuff

Middle/lower trapezius

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

Additional Opportunities• We are offering 20% off CPT with promo code and 15%

off specialization with promo code

• Visit www.nasm.org/get-credentialed for more info

Network. Engage. Earn CEUsAugust 2-3, 2014 Location:

MusclePharm4721 Ironton StreetDenver, CO 80239

NASM.org/2day

Only $349 – space is limitedLimited Space – Call Today! 877-718-3924

Contact Information

• Mike Fantigrassi– Mike.Fantigrassi@nasm.org

• Kellie Roman– Kellie.Roman@nasm.org

Thank You!For Your

Commitment to Excellence