You will never reach your full potential without structural balance.
After your initial assessment, a well-trained personal trainer can pinpoint your weaknesses and help you fix the problem(s) in 6-12 weeks depending on how drastic the imbalance.
Structural balance is of the utmost importance for any age group, ranging from the 16-year old athlete to the 70-year-old senior citizen. If your body is out of balance bad posture develops, overhead range of motion is limited, knee issues occur, tennis elbow is more prevalent and a host of other issues may develop.
You are only as strong as your weakest link. You cannot fire a cannon in a canoe.
Your body is not much different. If one possesses a weak fixator muscle, it will inhibit the amount of weight that can be lifted. For example, if your external rotator is lacking, it will inhibit how much you can bench press.
A good way to relieve or prevent these symptoms from occurring is to commit to training your fixator lifts 1-2 times per week. A remedial (fixator) workout is not hard and may seem tedious, but the time invested in these workouts will dramatically improve your quality of life and/or athletic performance. In order to make a remedial (structural balance) workout effective, proper execution is essential. PICP trainers are drilled on these exercises because of the success Charles Poliquin has had using these workouts with professional athletes and clients. If the exercises are executed improperly, you will not reap the benefits. At BBCT all of our trainers are level 2 PICP certified to ensure that you execute these exercises properly and reap the rewards.
An example of a good upper and lower body structural balance workout
It would be good to execute this for six workouts before progressing to a harder one. Remember, a workout routine is only as good as the time the body takes to adapt to it.
I would be happy to take you through a routine similar to the one listed below. If done properly, I’ll guarantee good results.
A1. DB Peterson Step Up: 12-15 reps, 45s rest, 2010 tempo, 3 sets
A2. Unilateral Lying Leg Curl Foot In and Plantarflexed: 8-10 reps, 45s rest, 4010 tempo, 3 sets
B1. Poliquin Step Ups: 15-20 reps, 45s rest, 2010 tempo, 3 sets
B2. Reverse Hyper Extension Accentuated Eccentric: 10-12 reps, 45s rest, 3010 tempo, 3 sets
C1. Front Step Ups: 20-25 reps, 45s rest, 2010 tempo, 3 sets
C2. 45 Degree Back Extension: 12-15 reps, 45s rest, 3 sets
A1. DB Scapulae Retraction: 6-8 reps, 45s rest, 1014 tempo
A2. Flat Bench DB Powell Raise: 8-10 reps, 45s rest, 4010 tempo
B1. DB Trap 3 Supported: 8-10 reps, 45s rest, 4010 tempo
B2. External Rotator Supported Scott Bench: 8-10 reps, 45s rest, 4010 tempo, 3 sets
C1. Scapular Retraction High Pulley: 10-12 reps, 45s rest, 1012 tempo, 3 sets
C2. Unsupported 30 Degree Low Pulley External Rotation: 10-12 reps, 45s rest, 4010 tempo, 3 sets