MOVEMENT AND STRENGTHENING
Multifrquency BIA Scan
Optional: Body Mapping for Success
This can give us a baseline of where your body is today and help us set individual goals to improve your health.Measurements should include fat mass, lean mass, total body weight, visceral fat mass, and subcutaneous fat measurements.
Safety & Performance Guidance
1. Prioritize physical cues
2. Master technique before power
3. Begin with light loads and progress
4. Seeking professional guidance for an initial gym orientation is highly beneficial
5. Document any discomfort to discuss during our upcoming consultation
Seated Row
Triceps
Leg compression devices, full-body massage chair, ice therapy chairs
Chest Press
Legs
Every Workout: Warm up and Cardio
20 minutes on one of these machines at a pace where you could talk but couldn't sing a song. We are aiming for consistent heart rate elevation, ideally 160 (or as tolerated).
Day 1: Upper Body
Focus on the large muscle groups of the upper body: chest, upper back, shoulders, and upper arms. 3 repetitions of 10 sets; it should be difficult to reach 10.
Day 3: Self Care
Incorporate a self-care routine that best suits you. Things like compression devices, therapeutic massage, ice, heat, and vibration plates are great options.
Day 2: Lower Body
Focus on the triceps and lower body. Leg press works on the low back, buttock, and legs. 3 repetitions of 10 sets; it should be difficult to reach 10.