One Step at a Time

You have to learn how to add and subtract before you move onto any type of advanced math. You have to learn the alphabet before you put words together. So how come, when it comes to exercise people think they can just skip through the basics without any real thought to progression? Personally, I would never have a client back squat for the first time without leading up to it with 3-4 exercise progressions. The same goes for the deadlift. And the same goes for a lot of what I would classify as advanced core training.

I like to use progressions when I'm working with a new client. I want to see if they can execute basic movement patterns before giving them something that I feel would be complex. This way I can identify any weaknesses or movement pattern deficiencies. And we're not going to get past that exercise until I feel it is been executed successfully. Anybody can squat or deadlift. But not anybody can squat or deadlift correctly. Anybody can load up their core training with advanced exercises. But not anybody can do it without trashing their lumbar spine.

Here are some example progressions I'll use to build a client up to that exercise:

Back SquatSquat: Split Squat; Rear Foot Elevated Split Squat; Heels Elevated Dumbbell Squat; Barbell Front Squat; Barbell Back Squat

Barbell Deadlift: Swiss Ball Hip Extension; Single Leg Romanian Deadlift; Cable Pull Thru; Romanian Deadlift; Barbell Deadlift from a Box; Barbell Deadlift

Ab Wheel Roll Outs: Plank; Plank w/feet Elevated; Swiss Ball Roll Out; Ab Wheel Roll Out Hold; Ab Wheel Roll Out

Push Up: Smith Machine Push Up; Push Up Negatives; Push Up

Forward Lunge: Split Squat; Reverse Lunge; Walking Lunge; Forward Lunge

Each exercise builds upon the previous exercise. And these are just a couple of examples. There are many others. Develop then progress.