CORRECTIVE EXERCISE PROGRAMMING

Question 1

inhibition

Answer 1

choose tight muscle
mode: foam roll, Theragun, lacrosse ball, tiger tail
frequency: daily
intensity: 1-3 pain
volume: 1x 90 seconds
tempo: hold over areas of tension

Question 2

lengthen

Answer 2

choose tight muscle
mode: static
frequency: daily
intensity: 4-5 pain, mild discomfort
volume: 3 x 30 seconds
rest: 5 seconds

Question 3

activation

Answer 3

choose weak muscle
mode: exercise name
frequency: 3x/week
intensity: 15RM
volume: 1x10
tempo: 2/2/4, emphasis on eccentric

Question 4

integration

Answer 4

mode: exercise name
frequency: 3x/week
intensity: BW or 15RM (based on athlete)
volume: 1x10
tempo: 2/0/2