Step 1:
Click on the link below to fill out the online self-assessment. Once completed, save onto your smartphone, computer, or print it out for future reference.
Step 2:
Click on this link to sign into your program and watch the introduction videos:
https://portal.desirewellness.com/users/sign_in
* The fexibility protocol is designed to be completed daily. All stretches are static holds for 30 or 60 seconds, as tolerable. If desired, may complete every other day, or just as needed. Up to you!
** You may download or print out the Phase I exercise program for reference during your workout, and use it to reference in the future without having to watch each video every time, once you get the hang of the exercises.
Step 3:
Complete the 6 exercises specified in Phase I. Each exercise is 3 sets of 10 repetitions. These are completed daily. You may complete each exercise individually, and rest 30-60 seconds between each set, or complete 10 repetitions of each exercise, and immediately move onto the next exercise and complete 3 rounds of this total.
The program is designed to be able to complete the exercise and immediately move onto the next exercises, and doing 3 rounds of this. No rest periods are needed when each exercise is completed one after another.
Step 4:
Click on the link below to fill out the online self-assessment. Once completed, save onto your smartphone, computer, or print it out for future reference. You will now compare this score with the self-assessment you completed last month. Click on the link below for detailed information on what your score means:
Step 5:
Complete the 5 exercises for Phase II. Phase II is divided into Phase 2a and Phase 2b (see below. Each exercise is 3 sets of 10 repetitions. These are done every other day.
Again, you may complete each exercise individually and rest 30-60 seconds between sets, or complete10 repetitions and immediately move to the corresponding exercises, doing 3 rounds of this, which requires no rest periods.
First 2 weeks of phase II. Choose resistance to find 3-4/10 exertion level, refer to video.
Second 2 weeks of phase II. Increase resistance to find 5-6/10 exertion level, refer to video.
NOTE
Physiologically, soreness is a byproduct of resistance training. It may take 24-48 hours to feel ‘soreness’. Mild to moderate tolerable soreness is good, just make sure it’s tolerable. If excess soreness exists, please take a few days off, drink plenty of water, get plenty of rest, and wait for that to subside.
NEVER WORK THROUGH PAIN!
Step 6:
Click on the link below to fill out your third online self-assessment. Once completed, save onto your smartphone, computer, or print it out for future reference. Compare this score with the self-assessment you completed last month. Click on the link below for detailed information on what your score means:
Step 7:
Complete the 7 exercises for Phase III. These are done every other day. These are the walking exercises. Please complete each one for 50-150 feet each as tolerable, or 1.5 to 2 minutes for each. You may combine phase 2 and 3, as long as completed every other day, and does not cause too much muscular soreness.
Mild to moderate soreness, not pain, is our goal.
Choose resistance at 7-8/10 exertion level, refer to video
** You may download or print out the Phase 3 exercise program, and use to reference in the future without having to watch each video every time, once you get the hang of the exercises
Step 8:
Click on the link below to fill out your third online self-assessment. Once completed, save onto your smartphone, computer, or print it out for future reference. Compare this score with the self-assessment you completed last month. Click on the link below for detailed information on what your score means:
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