Phase 1 Stabilization Endurance Training is designed to each optimal movement patterns (i.e., pushing, pulling, pressing, squatting, hip hinging) and to help clients become familiar with various modes of exercise. In addition, this phase of training creates optimal levels of joing and core stablilzation and postural control. Although this phase is the first phase of training, it will also be important to cycle back through this phase of training between periods of higher-intensity training seeing in the Daily Workouts. This will ensure proper recovery while maintaining high levels of stability. 

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Phase 1 Stabilization Endurance Training focuses on exercises and movements that enhance muscular endurance, joint range of motion, joint and core stability, and muscular coordination. It requires slow and controlled movements (Be sure to watch the Movement Demo Videos!), relatively light loads, and meticulous attention to proper posture and exercuse technique.

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PRIMARY ADAPTATIONS:

• Mobility and flexibility

• Core and joint stabilization

• Postural alighment and control

• Muscular and aerobic endurance

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WHAT YOU'LL NEED...

Here is a list of the minimum suggested equipment (click on the links to find out where I purchased my equipment):

• Three pairs of dumbbells - one "light" pair, one "medium" pair, one "heavy" pair

• Stability Ball

• Plyo Box (or something 10-20" high to step up onto)

 

HOW TO DO IT
In this phase, you will complete three Stabilization Endurance workouts per week in the order that they are posted (i.e., Week One, then Week Two, then Week Three, etc.) on three non-consecutive days whenever possible.

CARDIO
Cardiorespiratory exercise - or "cardio" - (i.e., walking, jogging, running, biking, swimming, rowing, etc.) is not included in the posted workout, but can be integrated anytime within a workout or performed separately. The weekly goal for cardio is to complete one of the following:

• At least 5 days per week of moderate-intensity aerobic activity (i.e., brisk walking) for a total of 150 minutes per week OR

• At least 3 days per week of vigorous-intensity aerobic activity (i.e., jogging or running) for a total of 75 minutes per week OR

• 3-5 days per week of any combination of  moderate- and vigorous-intensity aerobic activities.​