The Full #StabilizeToSculpt 4 Week Series Program

full 4 week workout program

ABOUT

The #STABILIZETOSCULPT Instagram Video Workout Series is based on the first phase of the OPT (optimum performance training) model of transforming body composition.

This phase in training is often neglected but it’s freaking vital to your success whether your goal is fat loss, putting on some toned, lean muscle or to get stronger and quicker.

Phase 1 (or what’s often referred to as the “stabilization phase”) is all about setting you up for long-term success by improving your postural control, muscle endurance, coordination and core strength so that you can perform fundamental exercises with perfect form and feel STRONG, in control, and centered throughout.

On the flip side, research has shown that inefficient stabilization can negatively affect the way force is produced by the muscles, increase stress at the joints, overload the soft tissues and eventually, cause injury.

Injury is all but imminent if you don’t cycle through this phase in training as you go along your fitness journey.

Starting here is square one.

WHO THIS SERIES IS FOR

This program is optimal for beginners, for those who haven’t worked out in at least 3-6 months, and for those that are seasoned gym-goers.

When you’ve been training hard, its crucial to change up the pace and opt for a 4 week program of workouts that give your body time to allow for proper recovery, and help you maintain the high levels of stability needed if you want to keep improving your game.

Keep in mind, slowing down doesn’t mean easier, by any means.

You can pump up the difficulty by introducing a greater challenge to the balance and stabilization systems of the body.

We’ll go over a different modality each week and you’ll find modifications to increase difficulty in every workout.


THE PROGRAM BREAK-DOWN

OCTOBER 2 – OCTOBER 28

WEEK 1 // FOCUS ON FREE WEIGHTS

MON 10/2 // LEGS

TUES 10/3 // UPPER BODY

SAT 10/7 // TOTAL BODY

WEEK 2 // FOCUS ON RESISTANCE BANDS

MON 10/9 // LEGS

TUES 10/10 // UPPER BODY

SAT 10/14  // TOTAL BODY

WEEK 3 // FOCUS ON THE STABILITY BALL

MON 10/16 // LEGS

TUES 10/17 // UPPER BODY

SAT 10/21 // TOTAL BODY

WEEK 4 // FOCUS ON THE BOSU BALL

MON 10/23 // LEGS

TUES 10/24 // UPPER BODY

SAT 10/28 // TOTAL BODY


THE WORKOUTS

Each workout will follow the same structure.

Warm-Up: 10 minutes – 5 minutes on foam roll (increase time if needed) + 5 minutes of cardio.

Circuit Workout: 25 minutes. 2 circuits (comprising of 4 exercises each). 2 sets each. 12-20 repetitions. 0-90 seconds of rest between sets. Slow tempo through movements.

Cardio: 30 minutes, 3 days per week minimum. I’d recommend throwing in a cardio finisher at the end of each circuit workout before the cool-down. I usually take a light jog to the gym one mile and sprint hills on the way home.

Cool-Down: 15 minutes – 5 minutes of cardio + 5 minutes on foam roll (increase time if needed) + 5 minutes of static stretching

If you complete the circuit workouts alone, leaving out vital steps in the process to transforming your body and feeling better (such as warm-ups, cardio, cool-downs, stretches and foam rolling), you will see some improvement, but it won’t be anything compared to how you’ll feel after having faith in the methods recommended and committing to the full program.


WARM-UP

The warm-up period is intended to get the blood pumping and the mind & body prepared for exercise, not exhaust you before your workout.

Keep it to 5-10 minutes.

Begin with foam rolling, but before you do, learn exactly why it’s a must in your program, how it’ll help you tremendously in achieving your goals and living a better quality life, and of course, exactly how to do it in this article I wrote in anticipation for the series.


CIRCUIT WORKOUTS

Workouts will focus on low weight, slow tempo, high repetition exercises, emphasizing core and joint stabilization.

Each workout will consist of 2 circuits, meant to be performed 2x each.

Captions below each IG video in the series will detail exercises, # of repetitions for each exercise, as well as offer reminders on rest periods and tempo.

Slow tempo means, slower than you think.

But mostly in the eccentric movement, when you’re moving with gravity, rather than against it. Think when you’re on your way down in a squat (vs returning to standing position) or lowering the free weight as you perform a bicep curl (vs pushing against gravity when you raise it back up).

It’s natural for us to start to unconsciously speed our reps up in an effort to avoid the discomfort.

Pay close attention to how slow I perform reps in the videos and try your best to mimic, and stay calm cool and collected in your workouts too.


CARDIO

Cardio training is recommended 3-5 days per week to feel your best and stay healthy.

For weight-loss, 5 days is ideal.

Include 30 minutes of cardio at the end of your workouts prior to cool-down, or save it for a day of its own.

Be sure to read the perfect cardio prescription for you to find out what type of cardio you should be doing, how to get the best results based on your goals and how to be sure you don’t over-train and end up injuring yourself.


COOL-DOWN

Return your mind and body back to baseline with 5 minutes of light to moderate cardio, foam rolling and stretching any tight muscles or muscle groups worked that day.

If you haven’t already read this article on foam rolling make sure you do now so that you can understand clearly why its necessary, exactly how you should be doing it, and the amazing benefits that come with it.


HOW TO FOLLOW ALONG & JOIN IN

Watch my Instagram every Monday, Tuesday, Saturday and days in between for bonus pro tips.


Save videos to easily access later by using the bookmark tool.

As the series gets rolling, filter videos to find specific workouts by searching these hashtags on Instagram:

#STABILIZETOSCULPT

#S2SLEGS

#S2SUPPERBODY

#S2STOTALBODY

#S2SRESTORE


Thanks for reading, I hope you get some good use out of this!

And if you have any questions, suggestions or thangs you’d like to know, don’t forget to drop a line in the comments down below!

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