Progressing

and Regressing- The Key to

Great Programming

It is super important (if you want to be considered professional) for all fitness pros
to understand good starting points for all major movement patterns. Just like in
anything in life, once you prove mastery at one level, you move up to the next level.
It’s not uncommon to see a trainer try to force a difficult movement on their client
rather than just moving to a less difficult movement and perfecting it before you go
for the advanced stuff. Remember, you as a coach/trainer are in control. Do you
what you know to do best!

Here are some examples:

Bilateral before Unilateral- Stability comes first and this applies to the hips as
well. If they are not stable in the hips with both feet touching the ground, they
definitely won’t be with to.

Easy before Complex- Again, if you have ever watched a bad YouTube video of
someone performing a lift and it looks crazy, you know what I mean. Leave the
complex for later!

Partial ROM before full ROM- Partial range of motion exercises are perfectly fine
for those who have not learned the patter of going deep on an exercise or just don’t
have the strength.

Stable before unstable- Without the proper stability, an unstable environment will
NOT prove effective for giving results. Some clients are not there yet and will see
much more change in the stable environment.

No weight before weight- This is a no brainer but everyone is always trying to add
weight when they are having trouble performing the exercise without weight. It’s
not a badge of honor to add weight if you can ‘t do it.

Slow before fast- Movements that are fast are fun but you must learn to master
movement slow because adding speed is a recipe for disaster otherwise.

Example regressions for movements:

• Hip Dominant- barbell deadlift => trap bar low handles=> trap bar high
handles => BB high rack pull=> KB deadlift=>hip hinge
• Quad Dominant- Barbell squat => Front squat=> Goblet squat =>
Bodyweight squat low => Bodyweight squat high
 • Push- Overhead press => Bench press => DB press => DB Floor press=> Push
up => Asst. Push-up
• Pull- Pull ups => Flexed lowering=> BB row => Bench supported row => TRX
row => 1/2 Kneel cable row => Band rows
• Lunge- Overhead lunge=> BB Walking lunge => Reverse lunge => Walking
lunge => Split squat => Asst. Split squat

I think the most important point is to always ensure that you have a path for your
clients to learn certain movements. While it is not impossible to start of someone
with barbell squats or barbell deadlifts is it the best path and is it part of a greater
system or just an opinion?