What is an exercise progression?

The difference between a good trainer and a great trainer is knowledge of exercise progression and where with in that progression is the client’s level. Every exercise can be progressed or regressed within the stages of a complete fitness program.

Let’s look at a push up. We will start with building core and stabilizers and work our way to building power. I am also assuming that any imbalances have been addressed with Corrective Exercise

Stability - Hold a high plank. This will build stability in the shoulders, spine, and hip complex

Strength Endurance - Add slight movements such as lift a leg or bring a knee to chest. Complete a lot of repetitions

Strength (Hypertrophy) - Complete a push up

Power - Push up and lift your hands off the ground

After this progression is completed, step it up a notch by:

Stability - push up with feet on stability ball

Strength Endurance – lots of regular push ups

Strength – push ups with a band around back or shoulders to add resistance

Power – Push up by moving hands from floor to medicine ball or rolling the medicine ball from on the floor from one hand to the other as you are completing the push up

An exercise progression can and should be done with all muscle groups