Phase 1, Stabilization Strength (OPT)

Phase 1 My client should start in Phase 1, stabilization endurance, of the OPT model. Phase 1 will improve upon her muscular imbalances, as well as improve her coordination, stability, neuromuscular efficiency and muscular endurance ((NASM), 2013). My client should spend 4 weeks in Phase 1 before progressing on to Phase 2. Doing so will allow my client to gain the core stability required to progress through the OPT model. During phase 1, all exercises will involve an element of stabilization in a progressive manner ((NASM, 2013). For example, exercises can start in a standing position and progress to single leg, foam pad, balance disc, or BOSU ball. Muscular endurance and stabilization is improved upon when the weight used is at a lower intensity …show more content…
These exercises will help to balance out the muscles of her chest and back. By performing a ball cobra with weight, she will be able to strengthen her middle and lower trapezius, rhomboids, and rotator cuff ((NASM), 2013). The shoulder, biceps, and triceps exercises I have chosen will help her to improve her strength in this area and create a more balanced physique. These exercises include a single leg overhead press, single leg hammer curl, and a single leg press down. Again, these exercise incorporate balance by standing on one leg. As my client masters these exercises on a single leg, she should perform them on a more challenging surface. The final resistance exercise I have chosen is a leg exercise, a BOSU ball squat. If this is too challenging to perform on a BOSU ball, she can perform it on a balance disc or a foam pad. Performing a squat on an unstable surface requires her to properly recruit her leg muscles, as well as her core stabilizer muscles. My client has a lot of imbalances in her legs. Her medial leg muscles are weaker than her lateral leg muscles. She should focus on keeping her knees in line with her ankles and toes throughout the whole movement in order to improve upon these