NASM Stability Workout
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- Опубликовано: 1 фев 2019
- NASM Phase 1 Stabilization Endurance Workout
Sets: 2-3 Reps: 12-20 Tempo: 4-2-1 Rest 0-30 / Ability Level
1. Warm Up
2. Core / Balance / Reactive
3. Stability Training
4. Stability Endurance
5. Cool Down
![Full Body Workout For Any Client [Steal This!] || Full NASM-CPT Workout Example With Breakdown](http://i.ytimg.com/vi/tDddhCFwqXg/mqdefault.jpg)
Been looking for OPT model phase 1demo video for so long!! Thank you so much for sharing with us!
No problem, I'll be doing more in the future. Thanks for the follow. Win the Day.
Thanks man!!!! Great video, awesome movements and exercises!!!!
Cheers! thanks you. Do you practice?
I am planning to do course of NASM
Very educational! Starting my gymternship soon! Thanks!
MB savage good to hear, it's all a process. Win the day
Please make phase2-3 videos too or maybe differnt exceries with phase1 great video hope you will keep it up!
Will do! Thanks for your feedback.
İ like your training coach please share so much like this
You betcha. Thanks for the follow.
I have a question about phase 1 stabilization. NASM has a template broken down into core, balance, Saq, plyometric strength etc. Now, since this phase objective is stabilization, should all exercises be done either with single leg or should the stability be limited to core and balance section of the template. Example if i have a client balancing on one leg in the balance portion of the workout then i move to the strength training part of the template should those exercises also be performed single leg example single leg rows or single leg scaption. I'm sure for a client who's been performing a balance exercise for three sets then moving on to the strength portion of the workout they would probably be sore from the previous balance exercise. Hope i explained it to where you will understand. Thanks
Great question: This is where you can discern what needs to be done with the client on a day by day basis, even if using this template for multiple clients. It's all about progression and challenging the client. Whether it's bilateral training or unilateral training, it's always about the client's ability level at the given moment. Remember this: Say to client, I want this to be challenging, but successful. From there you'll know what the best exercise method should be. Maybe the next day look different, but you got their best that day.
Cheers hope I answered your question.
The Single Leg Scaption contradicts NASM OPT Model. Am watching
How so? For this clients needs it fits perfectly.
great video, I'm currently doing my NASM level 3 and this helped to get to see of what they look like out together. I have a question that I can seem to find an answer for. When selecting the resistance exercise, what's your reason around which exercises you choose. Do you need to strengthen the underactive muscles or do we leave that in movement prep? Or do you go through the movement patterns to select the exercises, push, pull, hinge, squat, uni
Yes, strengthen under active either in a isolated exercise or a compound / multiple joint movement. I would do 1 or two in the movement prep / activation portion that are isolated and then an exercise in the resistance portion that is multiple joints.
Coach Chris Giesking Thankyou for the advice and quick reply. Much appreciated
Hello thank you for sharing this video and your knowledge. Can I use this workout for my stability or should it be designed according to my needs?
Because of the tempos of 4-2-1, I would stick with stability, however you could keep the same exercises and change the tempo and now it's a strength workout.
Cheers
GREAT VIDEO! IF YOU HAVE A CLIENT WHO IS DEDICATED TO WORKING OUT 4 DAYS PER WEEK, ARE YOU DOING 4 SEPARATE PROGRAMS OR ARE YOU KEEPING THEM IN THIS PARTICULAR BLOCK OR WORKOUT FOR WEEK 1, THEN PROGRESSING TO ANOTHER WORKOUT WEEK 2? THANK YOU IN ADVANCE.
Khrystyne, The structure of the workout can be used in as many workouts as the client needs, because it's full body. For this particular phase, I would recommend no more than 4x per week for 3-4 weeks, then progress to more of a strength phase with different acute variables, such as sets, reps, tempo and volume. The key to stability is tempo and controlled movements. Hope that answered your question. Cheers
The video and instructions are on point, just needs to work on the sound🙂
Cheers, thank you for the feedback. Appreciate.
Thanks for the video, how did you determine the amount of weight to give her for her resistive exercises?
What I always try to do with my clients is (especially the 1st couple sessions before I have anything recorded) is to ask what they think they can "be challenged, but successful" for the given amount of repetitions. If they don't know, go with something easier that you can predict they'll be able to do.
Hope that answered your question. Win the day
Do stability exercises in phase 1 HAVE to be full body or can you split the muscle groups up throughout the week if the client has enough time for more frequent workouts?
Absolutely, split them up if the client has time. This allows the client to feel the effects of push and pull so to speak, however because it's stability phase and the body needs to stabilize together, it will be beneficial to have full body exercise on both days. Just control the number of full body exercises and intensity, plus the over all volume, based on the clients ability level. The most important thing is keeping it simple and repeatable for your client. Tempo is the key focus of stability phase. Win the day.
How long should I do the stabilization routine before advancing to phase 2?
David Stone great question David, typically you should do 3-4 weeks then switch phases. Have a baseline test of exercises that you feel comfortable with, that you have shown improvement in to make this decision to move on to the next phase with confidence. Win the day!
3-4 weeks. Listen to your body. Re-test overhead squat assessment.
@@coachchrisgiesking what postural distortions did this client show to be given this routine of workouts? or is it always the same group of workouts no matter the distortions?
Im still tryng to get programming time down to an hour. Can you share how best to program as far as # of exercises in phase 1 workout?
Depends on the person, but in general, I would aim for 6 main exercises to focus on and build around those. Custom to the clients needs. Phase 1 takes time because of the tempo, but if time is the limiting factor, just know that your priorities are stability.
Sir while doing core workout there tempo is 4-2-1 but she did not pause isometric for 2 seconds
I know and when making videos, sometimes its a one take and then when you look back on the video theirs mistakes. Thanks for the feedback. Getting better everyday. Cheers.
Can’t hardly hear him