Now we ll create a training program using the information we obtained from the upper body

structural balance
Assessment
Test we perform with Yaz.
So far first base this is known as our structural balance phase 1: accumulation 1
Depend on the terminology want to use
So first two exercises we should do for structural balance
Are exercises that are targeting
The smaller muscles which cover the shoulder joint.
Cuz that's what we talked about earlier these are the stabilizing muscles
And the stabilizers can affect the strength output.
Other associate prime mover
So for A-1 a-2 exercises
We're using supersets A1A2
So the A1 exercise should be an external rotation
Using cable with hand opposite side hip
Referring again to our most remedial
External rotation X
Now we're going to superset that with a
Prone Trap 3 unilateral raise
We want to train the trap 3 working to use the most remedial x
Available to us
In order to increase their strength
So consistenctly this is a structural balance phase so
Rep is Going to be higher
We're going to be in the 10 to 12 rap range
For the external rotation exercises
And using
Control Tempo at 4010 for both.
And again noticed were using 60 second

Well 10 to 12 are not extremely

Neurologically training reps.
But then again they're not in the strength,
In Endurance Zone
So we can use
60 seconds rest and that's going to be more than sufficient
Time for the
External rotator
And the Trap 3 muscle to recover
So again we're using
Control Tempo 4010 and only two sets/exercise.

Now we perform these first because in most people they hardly trained the stabilizing muscle group
Or if they do
They train them without
Use any eccentric tempo
They just spend out repetitions without consideration of enhancing eccentric portion of reps.

Or they perform extremely high reps.

So in that case they've made their
Stabilizing muscles actual weaker
Instead of stronger.
So for this first phase we're going to train them for us so we can improve the strength we're going to
prove the client's ability to
Recruit those muscles
Specifically the Mind muscle conection.
Now p robably for the first time in their life they're probably going to be able to recruit those muscle
fiber the way.
They were designed to be recruited.
And that's asked for stabilization factor, so perform those
On the 1st program.
Now that you find additionally than
Performance first within the program
We're going to enhance B x which is going to be decline dumbbell press
And one arm row
So by waking up the stabilizing muscles you'll find that your
The client will be able to use
Heavy resistance
For the B series X
Much quicker than if you didn't train the stabilizing muscle
First within the program.
So we're doing that for two different reasons
That's why we get
Priority to the weakest muscle group
Which are the stabilizing muscle.
But again we want to enhance the B series and training
the stabilizer
Is first is going to complish those two things. So the rep range for the B series will stay again in 10-12
rep range.
We want to build up a little bit more hypertrophy
For those muscles that are being trained.
Now look at the tempo for the decline dumbbell press 3110

Lower the weight in 3 seconds

A one-second pause at
The bottom stretch position
And press the way back up in 1 sec.
By having a one-second pause at the bottom
Your come in a few different things
1. You're giving a big stretch to the pec muscle
Cuz remember they're holding onto a pair of dumbbells
Using a neutral grip so allow the elbow to come back
Behind the body
Now we're very see the dominance societies
so lot of us have a lot of internal rotation with their arms.
So we want to do is we want to get the shoulders back in
The proper structural alignment
So their shoulders will be able to function out the weight.
For more portly the muscles
Across the shoulder joint
Will be able to display their
Your true strength.
It’s now very proper alignment
So we can do that
By putting a stretch in the bottom posittion.
The other thing that that one second pause doing is that it's helping the gate some of the elastic
energy
We built up during the eccentric position of the rep.
No elastic energy
Is energy
Potential mechanical energy which you can use
To help press the weight back up again.
So by putting a one-second pause on the bottom
We're losing approximately
50% of the elastic energy we generated on the way down.
Now that elastic energy during the possible just dissipated to the muscle.
But now less elastic energy is available to lift away so what has to work harder now to press the
weight back up to the starting position.
And that’s the pectoral muscle
So you're going to find that that stretch
Pause in the stretch position is going to recruit
Additional motor unit to help
Press the weight to overcome the factor
That we have less less energy for the concentric portion of repetition. And we have superset with one
arm bent over row using
In a neutral grip.
Again, we are using a remedial X So we're training one arm
Now on here
We have a 3-1 1-0
So the difference is
He's going to lower the reps.
For 3 seconds
You're going to pause for 1 second at the stretch
Position and lift the weight
So that one second and the pause is also
Giving a stretch of the latissimus dorsi but it's also helping
To dissipate some of that elastic energy
So you recruit a greater number of motor units
While also putting a stretch to the muscle
And the rest period are 75 second.
Slightly longer than we did for the A seri cuz even though the A and the B series
Are the same rep ranges.
These are larger muscles so they're going to need just a few
extra seconds
In order to fully recover for the superset exercises
look at to the cseries the cseries now we go back
Two more remedial X
So the C1 is going to be a scapular retractor facing the cable column.
And the C2 is going to be unilateral rear lateral raise.
So now again we're focusing again on
Smaller muscles which
Across the shoulder joint
But also influence proper positioning for the shoulder.

4
So scapular retraction
Three sets of
On 10-12 reps 1014
So you're going to
Pull up one second
Keep the scapula retracted together for 4 seconds
Isometric contraction
Release on 1
Now remember this is a very short range
So if you were just to do regular concentric and
Eccentric tempo
Suppose it would be 1010
Let's say we want
Hypertrophy affect which is 40-70 sec
So if you want 70 seconds of
A1010
And each one takes two seconds
That's 35 repetitions you can have to perform
Going to get boring really fast
So to overcome that factor we're going to use a1014 temple with a 4-second
Isometric in the contractor position.
C2 exercising unilateral raise
15 reps.
Again we backed off slightly on the intensity from a we did previously on the A and B series
at 3010 tempo.
Again this is a very basic structural balance
Program this is designed to help improve the two primary lift
That we use for our upper body structural balance assessment.
Again can look at the exercises look at the primary fact
Right now we're trying to influence as many muscle
Train as many muscle groups across the shoulder joints.
And are stabilizers for the prime movers that we utilized
For the upper body structural balance test.
Now a program design section we be discussing
The rest periods
We talked about how rest periods for every successive Series going to be the same
Or less.
Now This structure here may not necessarily follow that exactly you'll find that in the B series to rest.
Actually gets
A little bit longer.
So the A series with 60 Seconds
Where's the B series of 75 Sec.
So the reason for that is because we added an isometric contraction
At the bottom position
For the pecs
Add an isometric contraction in the stretch
The one-arm row.
So that explains the difference in
Then again it's only 15 second different so it's not
Too much out of the range.
But whenever you add a pause where you need neglect
Celastic energy you may want to give just a little bit of rest because there may be some accumulation
The gases are hydrogen ions
Depending on how long of a
Isometric pause you have
At the bottom or in the stretch position.
But if you still went with 60 seconds that wouldn't be wrong
For this example for this client
75 seconds will work a little better.
So looking at the broad overview this program look at how we're training all the smaller muscles
waves
Cross the shoulder joint.
Which will influence the mechanics of the shoulder
But they're also training the stabilizing muscles
For the primary
Muscle groups that we trained using
The two primary lift for upper body structural balance test.
Now noticed a different structure in this program notice how and phase 1 structural balance phase
The first exercise grouping was the external rotation and the Trap 3 exercise are stabilizer muscle
groups
Now in this phase it go towards the end of the program.
So they're still important but they're no longer than immediate priority
So we're still going to train the stabilizer
But again we moving towards the end of the program.
So immediately at the start of the program we go to the pectoralis and the latissimus dorsi
Thought were using different variations or
Using a different Tempo
So notice how for the dumbbell press
For the first phase
Utilize decline now we're using a flat bench
We still use the one arm Row in this phase as we did in the previous
But we're performing a little bit different
Notice how in the flat dumbbell press we now have a pause
At the top position.
So come down in 3 seconds come up in 1
You pause for 1 second
What that little pause does it acts like a
A little rest. Between the repetitions
It allows you to regenerate just a little bit more of ATP
Adenosine triphosphate
Which is one of the preferred
Fuels for the muscles
So you're allowing yourself just a slight little chance of recovery
Between every repetition.
So that's going to favor
Recruiting the stronger motor units of fast-twitch motor units
I noticed in the execution of the one-armed Row in the previous phase we had a one-second pause at
the stretch position
So it's putting a large stretch on the latissimus dorsi.
For this phase, we add 1 sec pause of Contracted position
To help recruit
Additional motor units.
Not just recruiting but fatigue as well

And then lower for account of 3

So 6-8 reps both exercises
Four sets taking 90 seconds rest again reps lower
So we're going to bump up the rest periods. Just a little bit more than what we used
In previous training phase.
Now let's move on to the B-series exercises
Now notice how we added two major compound X
We have the standing unilateral shoulder press
Paired up with a seated rope handle
Bringing hands to face.
So Previously we only train the pictorials on the last one exercise each.
Now we're adding a second exercise for the last
And we ride in one exercise for the shoulders which we did not include in the previous phase
So B series standing unilateral press
3 sets of 8 to 10
So 6-8 reps for the A seri so now we're just going to back off on the intensity slightly and go up to 8-10
reps.
On a 4010 Tempo for the unilateral press
Add still using a3011 Tempo
For the Row so you going to bring the hands up
To your face and one second pause
Pause for 1 second the contracted position
Lower for 3 sec.
Add taking 75 seconds rest between 2 X
Now moving on to the C series
Are remedial exercises were using external rotation arm abducted to the side
Now we're using
more advanced exercise for the external rotation
And we using prone T3 raise Previous face we trained one arm. Now we train both arm the same time.
So that's going to provide a greater challenge cuz now you're both scapulars are moving
They're pulling away from the body in this require greater flexibility and greater stretch
On the muscles and the fashion
Between the two shoulder blade
So you're performing 8 to 10 reps on
both exercises 3 sets
Taking 60 Seconds.
Against smaller stabilizing muscles
Do not need
As much of rest period
So tempo for both of those 4010
Now the second phase 3 of our training program
Now look at the overall structure and what do you notice
Notice now that we've introduced
Bicep tricep exercises which means we had to take something out so we removed the remedial
exercise
So this is phase 3
Each phase is 4 weeks long so this is now week 9
The client has been the previous eight weeks
Training the external rotators are trap 3, the rear deltoid working all the stabilizing muscles and
muscle
Across the shoulder joint
So now we can give
Those exercises a break
Reintroduce
Two major muscle groups the bicep and triceps
So far A series
We're going to use our decline barbell press and the A2 seated row
with the pronated grip
I noticed what we did with the bench press
And the first phase we use a decline dumbbell.
For the second phase we advanced
One thing so we changed to
Different angle using a flat
So what do we do for the third phase we went to a safer position for the shoulders
But we Advanced or more
So we went down to decline that we progressed the loading Implement and we went to barbell
So it's kind of a one step forward one step back type of thing that you want to do for the shoulder
Cuz you want it
When you're introducing barbell it should be a very gradual process and when you do introduce
A barbell the first time the client using a bilateral
Exercise pressing for horizontal pressing

You should revert to safer position for the shoulders and that's it decline position.
So 8 to 10 rep. Notice how the Reps went up higher than we did previous
So the first base was 10 to 12
The second phase was six to eight
And now we backed up on the intensity slightly
And went to 8-10
We're performing four sets of both X
Exercise is taking 75 seconds rest.
Between the exercises
Nothing fancy where the tempo were staying with 4010
We want to have a control tempo
To allow the pectorals and shoulders to get adjusted and comfortable with horizontal pressing
With the barbell
Moving to B series we have seated dumbbell press
So previous phase we had a unilateral dumbbell press
So now we're performing a seated
Bilateral version so we're using dumbbells
10- 12 wraps 4010 tempo.
I am using a neutral grip
Pull down pulling the bar towards our torso
10-12 reps 4010 tempo
60 second rest.
So now let's look at the C series this is the first time we're introducing bicep tricep exercises
So for the bicep exercise using to seated Hammer curl keeping the elbows alongside the body so we're
going to stress them
Middle part of the range of motion.
10- 12 wraps with a controlled eccentric
3 seconds down, 1 sec up. Again smaller muscle group so 60 sec rest for 10-12 reps can be sufficient
rest.
Can stress.
Going to be
Sufficient recovery for the biceps and triceps
For triceps X, you are using
Decline tricep extension
10-12 reps
Again 3010 tempo
So we're picking exercises
So just the first time we're training bicep tricep
We want to work on the imbalances
Between the muscle groups from the left the right limb
So we're going to use
Dumbbell version for the Xs
So the key thing is looking how the structure
Among the three phases
How it progressed
We started with remedials first for the first phase.
Second phase we still training but they were towards the end
Other program for the third face we've admitted to remedial exercises
I've been introduced by biceps and triceps X
So again
Look at what happened to the repetition 10-12
Went down to six-8 and back up 8-10

So we're using it undulating or alternating periodization.

Securitization
Which we covered in the program design portion.
So this brings us to the conclusion of the course
Has been our pleasure to provide you the tools necessary to ensure success with their clients
Keep in mind tools will only work if applied properly and consistently
Before utilizing any of these exercise progressions
Writing programs for clients
It's important to try as many of these exercises
And to write as many of these programs as possible yourself
Thank you and good luck