Full Body Stability

Week One Day One

Weeks 1-2: Stabilization Endurance Workout Plan, based on NASM’s Optimum Performance Training (OPT) Model. These workouts focus on high reps, controlled movements, and core engagement to build muscular endurance, improve neuromuscular efficiency, and enhance joint stability.

Goal

Goal: Build foundational strength, improve balance, and enhance muscular endurance.

Focus

Focus: High reps (12-20), slow tempo (4/2/1), light-to-moderate weight, core activation.

Frequency

Frequency: 3-4 days per week (Full-body or Upper/Lower Split)

Slow & Controlled Movements

Slow & Controlled Movements – Focus on tempo to enhance endurance & stability.

Core Engagement in Every Exercise

Core Engagement in Every Exercise – Brace abs, avoid lower back strain.

High Reps, Moderate Load

High Reps, Moderate Load – Build endurance, avoid excessive fatigue.

Rest: 30-60 Seconds Between Sets

Rest: 30-60 Seconds Between Sets – Just enough to recover but keep the heart rate up.

Hydration & Recovery Focus

Hydration & Recovery Focus – Maintain protein intake & active recovery.

WARNING: Please consult a physician before beginning any challenge, diet plan, supplement regimen, or workout plan. All information is of a general nature and is furnished for educational purposes only. The information provided through this site is not intended as a substitute for medical counseling, or the professional advice of your personal physician.

WARM UP

(5 Minutes) (Mobility & Activation)

Bodyweight Full Squat Overhead Press

12-20 reps

Circuit Format

Perform 2-3 Rounds, 12-20 reps per exercise

Goblet Squat

12-20 reps

Push-Up

12-20 reps

BARBELL DEADLIFT

12-20 reps

Single-Arm Dumbbell Row

12-20 reps

Alternate arm leg plank

12-20 reps

Air Bike Crunch

12-20 reps

Basic Jump Rope

30 sec on / 30 sec off x 3 rounds

Recovery + Mobility

Post-Workout & Off Days

Foam Rolling (5-10 min)
Active Stretching (Hip Flexors, Hamstrings, Shoulders)
Yoga or Mobility Flow (15-20 min on off days)

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DISCLAIMER
The materials and information provided in this presentation, document and/or any other communication (“Communication”) on my website. or any related entity or person are strictly for informational purposes only and are not intended for use as diagnosis, prevention or treatment of a health problem or as a substitute for consulting a qualified medical professional. Some of the concepts presented herein may be theoretical.

Full Body Stability

WARM UP

Bodyweight Full Squat Overhead Press

Circuit Format

Goblet Squat

Push-Up

BARBELL DEADLIFT

Single-Arm Dumbbell Row

Alternate arm leg plank

Air Bike Crunch

Basic Jump Rope

Recovery + Mobility

Personal Training

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Full Body Stability

WARM UP

Circuit Format

Recovery + Mobility

Personal Training

Lets be social

My Studio

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Training Hours

SHOP