Overview and benefits

Transcription

1 Overview and benefits The Kinesis Trilogy program is a time efficient, high intensity total body workout specifically designed for Personal training. The program is based on a unique three-fold training philosophy that will effectively train muscles in a safe and time efficient manner. Kinesis Trilogy will develop the body movement system associated with static and dynamic posture; strengthen core muscles and increase movement skill and efficiency. One of the most beneficial forms of muscular fitness and cardiovascular conditioning is interval weight training. The Kinesis Trilogy program is an interval training program that incorporates: Resistive ISOLATION exercise; utilizing varied pairs of weighted dumbbells and an adjustable bench, followed immediately by: Resistive INTEGRATED Kinesis movement, which require more movement skills and the ability to maintain joint integrity, immediately followed by: ACTIVE REST activity; for passive muscle lengthening. A resistive isolation exercise paired with a resistive integrated movement represents a preexhaustion training method.

2 Program Organization Kinesis Trilogy consists of nine interval training routines. All nine training routines performed in succession result in a 30 min workout. The first 4 three-fold routines provide a good introduction to the Trilogy concept. Performing a circuit of each of the first four routines two times could be a good workout for an initial Trilogy training session. Each interval training routines consists of the following components: 1-minute ISOLATION EXERCISE using dumbbells and a flat / adjustable bench. 10-seconds of Transition Rest 1-minute INTEGRATION MOVEMENT using Kinesis 10-seconds of Transition Rest 1-minute ACTIVE-REST stretch using Kinesis If your client requires a different level of difficulty, refer to the Visual Learning Kit movement library to view and select varying levels of challenge for your client.

3 2. Chest Press - Integration movement Movement : Chest press - Alternating lunge - 2 Arm Type : Upper body push Lower body action : Step forward into lunge, alternate Visual Learning Kit : 004 Chest press pattern, L4 1. Chest Press - Isolation exercise 3. Chest Press - Active rest movement Movement : Dumbbell chest fly Type : Upper body push Lower body action : None Accessories : Bench, two dumbbells Movement : Arm raise and rotation Lower body action : ¼ Squat to stance Execution : Move arms into the end range of motion

4 2. Squat - Integration movement Movement : Squat 2 Leg to alternating Knee raise Type : Lower body push Lower body action : Feet hip width apart Execution : Maintain neutral spine throughout the whole ROM Visual Learning Kit : 155 Squat pattern, L2 1. Squat - Isolation exercise 3. Squat - Active rest movement Movement : Squat with dumbbells Type : Lower body push Lower body action : Feet hip width apart Execution : Maintain neutral spine throughout the whole ROM Accessories : Two dumbbells Movement : Alt. standing alternating knee flexion to hip extension Lower body action : Hip extension Execution : Maintain neutral spine throughout the whole ROM

5 2. Low Row - Integration movement Movement : Row - Alt. Fencer s stance - Alt. arms Type : Upper body pull Lower body action : Alternating Fencer s stance Visual Learning Kit : 022 Row pattern, L4 1. Low Row - Isolation exercise 3. Low Row - Active rest movement Movement : Kneeling One Arm Row Type : Upper body pull Lower body action : None Execution : Isolate Arm movement Accessories : Bench, one dumbbell Movement : Alternating horizontal reach with lateral shift Lower body action : Wide stance to pivot Execution : Move arm into the end range of motion

6 2. Horizontal Torso Rotation - Integration movement Movement : Push-Pull torso rotation Squat to alt. Fencer s stance Type : Trunk rotation Lower body action : From squat to fencer s stance Visual Learning Kit : Push-Pull torso rotation, L3 1. Horizontal Torso Rotation - Isolation exercise 3. Horizontal Torso Rotation - Active rest movement Movement : Side Plank Type : Trunk bending Lower body action : Both legs are extended Execution : Move arms slowly into the end range of motion Accessories : Exercise mat Movement : Alt. Horizontal trunk rotation with lateral weight shift Lower body action : Wide stance Execution : Move arms slowly into the end range of motion

7 2. Overhead Press - Integration movement Movement : Overhead Press - Squat to stand - 2 Arms Type : Upper body push Lower body action : Squat to stand Visual Learning Kit : 101 Overhead press pattern, L2 1. Overhead Press - Isolation exercise 3. Overhead Press - Active rest movement Movement : Seated dumbbell lateral raise Type : Upper body push Lower body action : None Accessories : Bench, two dumbbells Movement : Scapular retraction - depression Lower body action : Feet shoulder width apart Execution : Maintain neck stability

8 2. Downward Torso Rotation - Integration movement Movement : Alternating Wood chop - Squat Type : Trunk rotation Lower body action : Stand to squat Visual Learning Kit : 210 Wood chop pattern, L3 1. Downward Torso Rotation - Isolation exercise 3. Downward Torso Rotation - Active rest movement Movement : Prone plank Type : Trunk bending Lower body action : Keep hips in line with the spine Execution : Maintain neutral spine Accessories : Exercise mat Movement : Upward diagonal trunk rotation with lateral weight shift Lower body action : From squat to lateral weight shift

9 2. Pull Down - Integration movement Movement : Lat Pulldown - Alt. Reverse lunge - Alt. Arms Type : Upper body pull Lower body action : From squat to reverse lunge Visual Learning Kit : Lat Pulldown pattern, L4 1. Pull Down - Isolation exercise 3. Lat Pull Down - Active rest movement Movement : Prone shoulder hyper flexion Type : Upper body pull Lower body action : None Accessories : Bench, two dumbbells Movement : Lateral overhead side reach Lower body action : From Stand into lateral lunge Execution : Lengthen the lateral side

10 2. Lunge - Integration movement Movement : Lunge - Reverse hinge and reach - 2 Arm Type : Lower body push Lower body action : Lunge forward Visual Learning Kit : Lunge pattern, L5 1. Lunge - Isolation exercise 3. Lunge Active rest movement Movement : Alternating stepping lunge Type : Lower body push Lower body action : Forward lunge Accessories : Two dumbbells Movement : Leg swing forward with knee extension Lower body action : Extend the knee

11 2. Upward Torso Rotation - Integration movement Movement : Reverse Wood chop with lateral weight shift Type : Trunk rotation Lower body action : From squat to wide stance Execution : Side 1 Side 2 Visual Learning Kit : Reverse wood chop pattern, L2 1. Upward Torso Rotation - Isolation exercise 3. Upward Torso Rotation - Active rest movement Movement : Bridge, legs on bench Type : Trunk bending Lower body action : Keep legs straight Execution : Maintain neutral position of the spine Accessories : Bench, exercise mat Movement : Downward diagonal trunk rotation Lower body action : From wide stance to lateral weight shift Execution : Alternating