Functional Strength Exercises in Orleans ON
At Hunter Chiropractic Wellness Centre, we want to offer you as much assistance toward optimal health as we possibly can. Please take some time to click on the video topics below for instructional videos. After you have done this if you have any questions, please contact Orleans chiropractor, Dr. Mark Hunter at (613) 841-9355 or email us.
Dr. Hunter’s Optimal Fitness Guide
The first step in planning a successful fitness program is understanding that good fitness DOES NOT necessarily mean good health. Many current exercise methods that succeed in making people FIT also end up creating significant joint and overall health damage in the process. Always remember that HEALTH is the primary goal.
These Essential Fitness protocols are supported by the most up-to-date exercise physiology research, and are designed to ensure both fitness AND health. They provide the MOST BENEFIT in the LEAST TIME, and without the damaging health effects. We all have busy lives, and MORE is actually NOT better in the case of exercise!
Please do not feel overwhelmed! This plan will be VERY easy and comfortable once you get going. Just get started, and ask us for help! Here are some keys to understand BEFORE you get started:
- All-encompassing workouts. Workouts should incorporate all aspects of fitness including: endurance; stamina; strength; flexibility; power; coordination; agility; balance; and accuracy. Functional, multi-joint exercises are required (not simply machines). These include Push-ups, Rows, Pull-ups, Overhead Presses, Dips, Squats, Deadlifts, and Sit-ups. We use high intensity resistance workouts and high intensity interval workouts. The intervals are used instead of traditional “cardio” exercise to improve cardiovascular health WITHOUT simultaneously losing strength, speed, and power. It involves alternating periods of high and low intensity.
- “HIGH INTENSITY”. What you MUST understand about “high intensity” is that it is RELATIVE to your current level of fitness and function. Both a beginner and advanced athlete be exercising side by side, both at “high intensity”, but exercising at very different levels. THE KEY TO “HIGH INTENSITY” is simply that you are working as hard as you safely can. And that you are exhausted afterwards, but NOT in pain. If you are not exhausted afterwards, your intensity level was not high enough.
- Short duration. The SECRET to healthy “high intensity” workouts is that you achieve this level of exhaustion in a short period of time! To achieve the best health effect, we want this to happen in no more than 10-20 minutes. Quite simply, the longer your workout is, the lower your intensity MUST BE in order to complete it. Or, you are wasting valuable time by resting too much. The shorter your workout, the “higher” the intensity you can use
- Constantly Varied. The plan I am providing to you is a basic 30 day sample of what I recommend that you do. The key to constant progress however, is constant variation (while still falling within the guidelines provided).
- WITH THE HIGH INTENSITY WORKOUTS: START CAREFULLY, PROGRESS GRADUALLY, USE PROPER TECHNIQUE.
These workouts are for EVERYONE. We don’t recommend different PROGRAMS for elderly clients, beginners, elite athletes, or clients with a pain or disability. All we change in the INTENSITY. Proper technique is essential.
See the Sample Schedule in this guide to see how to do these workouts. But here are some keys:- START with: The easiest version of each exercise such that you can perform it with proper form. A low enough level of resistance so that you can perform the exercise with proper form.
– You can start simply with your own body weight, some thera-bands, or household objects. A slow enough speed of movement with the exercise so that you can use proper form. Resting whenever required during the workout if needed to complete the entire workout. - PROGRESS by: Increasing the complexity of the exercise as you find the beginner versions easy Increasing the resistance (while still being able to complete the workout WITH proper form). Increasing the speed you perform the exercise (while not compromising proper technique). Resting as little as possible (or not at all) during the workout.
- All exercises have easy and more difficult versions to challenge to every fitness level. Watch the videos in the ‘Current Patient’ section of our website (www.hunterchiropractic.com) to learn proper form. Ask for help!
- Learning proper technique with functional exercises is crucial. I highly recommend using a personal trainer to coach you on the functional movements. I feel that CrossFit, when run properly, is ideal as it is designed based on the same principles as our Essential Fitness protocols. Physics CrossFit in Orleans is fantastic. You will master proper technique, will receive all-encompassing, constantly varied workouts, and will work at a higher intensity than you would on your own. However you choose to get started, … just get started!
- START with: The easiest version of each exercise such that you can perform it with proper form. A low enough level of resistance so that you can perform the exercise with proper form.
- WARM UP. Take 5-10 minutes before your workout to get your body ready to exercise. Ideally use the movements that you are about to use in your workout, at a low intensity, as well as some gentle jogging, etc.
- MOBILITY work for your spine and other joints. As a result of our culture where we sit for prolonged periods of time and do repetitive motions throughout our life, our mobility tends to slowly decline over time. This is especially true for our spine, hips, shoulders, and ankles. This leaves us vulnerable to injury and symptoms.
The spine is especially important when it comes to mobility. In addition to being predisposed to injury, lost mobility of the spine (subluxation) affects your general health. The results are increased stress hormone which creates chronic health issues, decreased essential stimulation of your brain, and spinal degeneration.- i. Regular Chiropractic care. To correct subluxation as it develops silently, maintain proper spinal mobility and posture, and maintain healthy neurological function. Get a check-up if you have not already done so.
- ii.Daily Spinal Hygiene Exercises. We prescribe daily spinal range of motion and postural strengthening exercises to help your adjustments counter-act the effects of our industrial culture on your spine.
- iii.Joint Mobility Exercises (especially for the hip & shoulder). Immediately after your workout is an ideal time to work on your general joint mobility. See our website for instructions. Yoga, pilates, and flexibility classes are also fantastic.
- LOTS of daily, low intensity movement.
- We are the only species on earth that has fundamentally changed our exercise and energy expenditure patterns away from what we genetically require. Our genes require daily stimulus from movement and proper posture in order to produce healthy physiology and biochemistry, and without it we are literally deficient and sick. The only way for us to achieve sufficient movement and energy expenditure is to ADD low intensity, general movement to our day wherever possible.
- I recommend you purchase a pedometer and challenge yourself to ACCUMULATE at least 10,000 steps/8 km/90 minutes of movement/walking each day. It does not have to be all in one session, but can be broken up throughout the day. Another way to approach this is to simply work on being upright and/or moving for over half of the hours that you are awake. I.e. for at least 8 hours each day.
- Do something you love, get out in nature, play a sport, take a ZUMBA™️ class, take the stairs, go for a walk. Get at least 20 minutes of direct sun exposure per day. Please, do not underestimate the health value of this daily, low intensity movement.
- Important: This does NOT include continuous, moderate/high intensity activity (e.g. running). The reason for LOW intensity movement is to avoid accumulating joint damage and oxidative stress to your body.
- Adequate RECOVERY from your high intensity exercise. Rest is critical to healing, growth, and repair. Enjoy your rest days – you earned them. Take ideally a day off in between intense exercise workouts. Make sure to still get your adequate low intensity, daily movement on these days. Follow the Essential Nutrition and Emotional Health guidelines, do your mobility exercise, and don’t miss your regular chiropractic adjustment.
- Sleep! To get optimal results you must get 8-9.5 hours of uninterrupted quality sleep to reduce cortisol levels.
- Customize your Schedule. The exercise schedule I have included is a guide – pick your own days if needed!
Essential Fitness – Your Sample Workout Schedule
Weekends: I recommend simply getting outside and being active.
*** Record the number of rounds that you complete, and where you ended up when the time goes after 10 minutes. E.g. Completed 4 rounds and 5 Air Squats.
*** Watch the exercise demonstration videos on www.hunterchiropractic.com under ‘Current Patients’ – “Functional Fitness. There are demonstrations for each exercise. Sit-ups are listed as “crunches”, and there is one modification from the ‘crunch’ video for the sit-up: I would like you to lie flat on your back with the soles of your feet together (as in video), and then sit up and touch your feet. For air squats, if needed, you can sit backwards to a chair and use your arms to help you up. For push ups, you can do with your knees on the ground, or standing against a wall. Ask if you need help with an exercise!
For Intermediate: I recommend also adding some additional strength work work using functional movements to the beginning of each workout. 3-5 sets of 3-8 repetitions to failure. Work on front and back squats, shoulder presses, deadlifts, pull-ups, dips, ring rows, overhead squat, push press, sumo deadlift, etc. Also include some high intensity, short duration (intervals) of rowing, running, biking, etc.
Beginner Exercises
Air Squat: Level 1
Squat Progression 1: Wall Squat
- Your back against a wall with your feet out in front.
- Feet shoulder width apart with toes pointed slightly outwards.
- Keep your body weight back on your heels
- Keep your chest up and maintain a curve (lordosis) in your lower back.
- Slide down the wall into a squat. Ensure that your knees stay over your toes by pushing your knees out slightly.
- Do not allow your knees to go in front of your toes. If they do, you need to place your feet further away from the wall.
- Push yourself back up keeping your knees pressed outwards, and your weight on your heels. Fully extend your hips and knees. Repeat.
Squat Progression 2: Bench Squat
- Feet shoulder width apart with toes pointed slightly outwards.
- Start the movement by pushing your butt backwards. Keep your body weight back on your heels.
- Keep your chest up and maintain a curve (lordosis) in your lower back.
- Squat to the bench. Ensure that your knees stay over your toes by pushing your knees out slightly. Do not allow your knees to go in front of your toes.
- Push yourself back up keeping your knees pressed outwards, and your weight on your heels. Fully extend your hips and knees. Repeat.
Squat Progression 3: Standard Squat
- Feet shoulder width apart with toes pointed slightly outwards.
- Start the movement by pushing your butt backwards. Keep your body weight back on your heels.
- Keep your chest up and maintain a curve (lordosis) in your lower back.
- Squat as far down as you can do comfortably without losing the curve (lordosis) in your lower back.
- Ensure that your knees stay over your toes by pushing your knees out slightly. Do not allow your knees to go in front of your toes.
- Push yourself back up keeping your knees pressed outwards, and your weight on your heels. Fully extend your hips and knees. Repeat.
Advanced Exercises
Squat with Dumbbell: Level 2
Beginner:
Push-up: Level 1
Push-up Progression 1: Wall Push-up
- Stand facing the wall with your feet shoulder width apart.
- Hands slightly wider than shoulder width.
- Keep your stomach and butt tight. Look straight ahead.
- At the top of push up, completely straighten your arms.
- At the bottom of push up, bring your face to wall.
- To increase difficulty, move your feet further away from wall.
Push-up Progression 2: Knee Push-up
- Hands slightly wider than shoulder width. Knees on the ground.
- Keep your stomach and butt tight. Look straight ahead.
- At the top of push up, completely straighten your arms.
- At the bottom of push up, try to touch your chest to the floor while maintaining a completely straight back.
Push-up Progression 3: Inclined Push-up
- Hands slightly wider than shoulder width. Hands on bench or two chairs against wall.
- Keep your stomach and butt tight. Look straight ahead.
- At the top of push up, completely straighten your arms.
- At the bottom of push up, bring your chest as close to the bench as possible.
Advanced Push-up Exercises
Push-up Progression 4: Standard Push-up
- Hands slightly wider than shoulder width.
- Keep your stomach and butt tight. Look straight ahead.
- At the top of push up, completely straighten your arms.
- At the bottom of push up, try to touch your chest to the floor while maintaining a completely straight back.
Beginner Exercises:
Thera-Band Row: Level 1
Advanced Exercises:
Dumbbell Row: Level 2
Dumbbell Overhead Press
Overhead Press Progression 1: Incline Jackknife Press
- Hands slightly wider than shoulder width up on a bench or chairs.
- Feet slightly wider than shoulder width.
- Go up on your toes, and stick your butt up in the air as far as possible.
- Bring your head straight toward bench until your forehead touches.
- Push up and out so that your arms are pushing straight above your head. Repeat.
- Increase the difficulty by using a lower bench.
Overhead Press Progression 2: Regular Jackknife Press
- On the ground, place your hands slightly wider than shoulder width.
- Feet slightly wider than shoulder width.
- Go up on your toes, and stick your butt up in the air as far as possible.
- Bring your head straight toward the ground directly between your hands.
- Push up and out so that your arms are pushing straight above your head. Repeat.
Overhead Press Progression 3: Overhead Press Push Up
- Place your feet up on a bench/chairs. Place your hands on the ground. Hands slightly wider than shoulder width.
- Feet slightly wider than shoulder width.
- Go up on your toes, and stick your butt up in the air as far as possible.
- Bring your head straight toward the ground directly between your hands.
- Push up and out so that your arms are pushing straight above your head. Repeat.
Pull-up Progressions
Beginner Sit-Up Progressions
Advanced Deadlift with Dumbbell Exercise
Beginner Exercises:
Plank Progression 1: Hands to knees plank
- Hands on the floor. Knees on the ground.
- Keep your back flat, contract your abs and butt, and pull your belly button up toward your spine.
- Hold this contraction as long as possible. Relax. Repeat.
- Next roll on your side. One hand on floor, knees on ground with legs bent.
- Hold this contraction as long as possible. Switch sides.
Plank Progression 2: Forearms to knees plank
- Forearms on the floor. Knees on the ground.
- Keep your back flat, contract your abs and butt, and pull your belly button up toward your spine.
- Hold this contraction as long as possible. Relax. Repeat.
- Next roll on your side. One forearm on floor, knees on ground with legs bent.
- Hold this contraction as long as possible. Switch sides
Advanced Exercises:
Plank Progression 3: Hands to feet plank
- Hands on the floor. Feet on the ground in a push up position.
- Keep your back flat, contract your abs and butt, and pull your belly button up toward your spine.
- Hold this contraction as long as possible. Relax. Repeat.
- Next roll on your side. One hand on floor, feet together on ground with legs straight.
- Hold this contraction as long as possible. Switch sides.
Plank Progression 4: Standard plank
- Forearms on the floor. Feet on the ground.
- Keep your back flat, contract your abs and butt, and pull your belly button up toward your spine.
- Hold this contraction as long as possible. Relax. Repeat.
- Next roll on your side. One forearm on floor, feet together on ground with legs straight.
- Hold this contraction as long as possible. Switch sides.
Crunches
- Place the soles of your feet together. Your back is touching the floor.
- Lift your chest up toward the ceiling as far as it will go. Keep your head up and eyes looking slightly up.
- Come back down so that your back completely touches ground. Repeat.
Lunge Progressions
Static Lunge
- Stand with one leg as far forward as possible while keeping your body upright and straight. Eyes looking forward at all times.
- Keep your knees and toes facing forward.
- Bring your body down until your knee touches the ground.
- Stand back up, keeping your body straight.
- Repeat the movement with your other leg.
- To increase the difficultly, you can use dumbbells or a weighted vest.
Forward Lunge
- Step forward with one leg as far forward as possible while keeping your body upright and straight. Eyes looking forward at all times.
- Keep your knees and toes facing forward.
- Bring your body down until your knee touches the ground.
- Stand back up, stepping backward, while keeping your body straight.
- Repeat the movement with your other leg.
- To increase the difficultly, you can use dumbbells or a weighted vest.
Backward Lunge
- Step backward with one leg as far forward as possible while keeping your body upright and straight. Eyes looking forward at all times.
- Keep your knees and toes facing forward.
- Bring your body down until your knee touches the ground.
- Stand back up, stepping backward, while keeping your body straight.
- Repeat the movement with your other leg.
- To increase the difficultly, you can use dumbbells or a weighted vest.
OFFICE HOURS |
Monday | 7:30am - 11:30am 1:30pm - 6:00pm |
Tuesday | 6:30am - 11:30am 1:30pm - 6:00pm |
Wednesday | 7:30am - 11:30am 1:30pm - 6:00pm |
Thursday | 6:30am - 11:30am 1:30pm - 6:00pm |
Hunter Chiropractic Wellness Centre
200 Vanguard Drive Unit 2
Orleans, ON K4A 1A1
(613) 841-9355