Adaptive Exercise

Helping this guy get his form just right on his standing band twists. It's important to work core exercises into any strength program, but rotational exercises like this not only target the core, they help build total body coordination.

Squats arn't the best option for every athlete. This could be due to tight or weak muscles, range of motion, or a number of other factors. But, there are other exercises that target the same muscles, like chair sits, and we can progress this exercise just the same. We can increase the weight, the reps, or even target more sets to get the job done.

There are so many reasons aside from weight loss to exercise, but if that is the goal, aerobic exercise should certainly be a point of emphasis. Here are a few ways we work aerobics into our home fitness programs.

Stepping in to provide some extra suppport when this guy needs it. I noticed he was getting fatigued half way through the set and his form started to get a little sloppy, but just a bit a physical support, by holding his hands forward, was all he needed to finish strong.

We don't start with big weights, but we can certainly work up to them. First we assess how well an athlete can perform an exercise, then we find an appropriate weight and rep range to start with. We want it to be challenging, but not to compromise their form. Over time we can systematically increase the weight.

The best part of adaptive training is when you see athletes perform exercises they couldn't do previously. These guys had trouble getting into plank position and holding this postition when we first tried. We worked on modified planks from an elevated platform for many sessions, systematically lowering the platform every few weeks. Now they are getting into plank position on the ground and holding it for 20 seconds.

This guy is starting the new year with some heavy overhead presses, 20lbs for 15 reps. Were using some simple cues to help with his form and range of motion, but he is certainly doing all of the work.

Helping this lady learn alternating step ups. While this is an aerobic exercise, I am not concerned with speed until the athlete has shown a consistent ability to perform the exercise accurately. Right now its all about learning. Stay tuned to see how she progresses.

Helping this guy perfect his form on planks. We started this exercise weeks ago from an elevated platform to make it easier, over time we have gradually lowered this platform. Now he is working on flat ground and holding his planks with just a smidge of support from me.

Strength training can be tough, it requires a lot of body control. One thing I notice with many of our athletes is a tendency to move faster when the movement becomes difficult. This can lead to poor form and uncontrolled movements, which we certainly don't want. One intervention to slow these movements down is pausing between reps or adding in high fives between every rep.

Working the core with some modified mountain climbers. The elevated platform makes the exercise a bit easier and the visual supports help set a clear expectation of how the movement is performed. Together these supports help this guy do this exercise to the best of his ability. Way to go!!

Here's an inside look at teaching a new exercise, Lunges, with appropriate supports. We are using footprint markers for visual support, an elevated platform to modify the movement so it is easier to learn, and I am providing some light physical support by holding his hands. All these supports help this guy complete the set of lunges with great form.

Some more in home aerobics from our athletes. Were using an aerobic step for all of these movements. The great thing about this piece of equipment is that there are a number of different way to progress these exercises to higher levels. We can work for longer durations, increase the height of the step, add resistance, or even work at a faster pace.

Take a look at this guy's modified Sumo Squats. These platforms help this athlete perform the exercise using proper form, while still adding some external resistance. The great thing about this modified exercise is we can gradually lower these platforms over time for an increased range of motion, while still working with weights.

Some more in home aerobic exercises from this past week. Burning some calories and strengthening that heart along the way.

Learning some agility ladder exercises with the help of our footprint markers. This simple visual is just one of many appropritate supports we use in our fitness programs.

This guy just hit a new personal record on his Seated Overhead Presses, 15 repetitions with two 8lb weights. He maintains great form and range of motion through the set. Way to go!

Many of our athletes have additional challenges to overcome when it comes to their fitness. The presence of maladaptive behaviors and motor stereotypy are just a few, but with the proper supports exercise is still very possible.