Kin Studio Method KSM1 Level 1 PDF

The Kin Studio Method KSM1 Level 1 ™ Functional Training : Main Program Components Functional training is a comprehensive approach that targets multiple physical attributes through various categories of exercises By integrating strength balanc...

The Kin Studio Method KSM1 Level 1 ™ Functional Training : Main Program Components Functional training is a comprehensive approach that targets multiple physical attributes through various categories of exercises By integrating strength balance flexibility endurance and functional. , , , , movement patterns these training programs can significantly enhance an individual s ability to , ' perform everyday tasks with greater efficiency and reduced risk of injury The research underscores. the importance of a well rounded functional training regimen particularly for older adults and those - , aiming to improve their overall functional capacity. Functional training focuses on exercises that improve everyday activities by enhancing the body s ' ability to perform various movements This overview is based on peer reviewed articles and research. - studies. The Kin Studio Method KSM1 Level 1 ™ Page 11 The Kin Studio Method KSM1 Level 1 ™ Strength and Power Training Purpose Enhances muscle strength and power which are crucial for daily tasks such as : , lifting and carrying. Example Exercises Squats deadlifts and kettle bell swings perormed with various : , , loads reps / Research Insight High intensity weight bearing exercises improve strength and : - - mobility in older adults aiding in daily living activities Physical Therapy, 2006 , ( ). Balance and Coordination Training Purpose Improves stability and coordination reducing the risk of falls and enhancing : , overall body control. Example Exercises Single leg stands RDL s and agility drills : - , ' ,. Research Insight Functional exercise programs that include balance training can : significantly reduce fall risks in elderly populations Aging Clinical and ( Experimental Research, 2008 ). Flexibility and Mobility Training Purpose Enhances the range of motion and flexibility of muscles and joints which is : , essential for movements like bending stretching and reaching , ,. Example Exercises static holds dynamic stretches and mobility drills : , ,. Research Insight Incorporating flexibility exercises in functional training helps maintain : joint health and prevents injuries Physical Therapy, 2006 ( ). Endurance Training Purpose Boosts cardiovascular health and muscular endurance enabling sustained : , physical activity over longer periods. Example Exercises Circuit training high intensity interval training HIIT and aerobic : , - , exercises. Research Insight Functional training programs that incorporate endurance exercises : show improvements in overall fitness and daily activity performance Aging Clinical ( and Experimental Research, 2008 ). The Kin Studio Method KSM1 Level 1 ™ Page 12 The Kin Studio Method KSM1 Level 1 ™ Functional Movement Patterns Purpose: Focuses on movements that mimic everyday activities, ensuring that the body's muscle groups work together effectively. Example Exercises: Lifting, pushing, pulling, hinging and rotational movements. Research Insight: Functional movement patterns are critical in designing effective exercise programs that translate to real-world physical demands (Physical Therapy, 2006 ). Overview of Main Lifts Involved in Functional Strength Training Functional training focuses on exercises that simulate and/or facilitate everyday movements and activities, aiming to improve overall strength, balance, and coordination. Hereʼs a breakdown of important functional exercises for each of the seven fundamental movement patterns: push, pull, carry, squat, lunge, rotate, and anti-rotation, along with examples and the rationale for each. Push Purpose: Strengthens the muscles used in pushing motions, such as the chest, shoulders, and triceps. These exercises are vital for enhancing upper body strength and functional capabilities in activities like pushing doors or lifting objects overhead. Push Ups Classic bodyweight exercise targeting the chest shoulders and - : , , triceps Push ups improve upper body strength and core stability Weiss et al.,. - ( 2010 ). Overhead Press Using dumbbells landmine or a barbell to press weights : , , overhead engaging the shoulders and triceps This exercise enhances shoulder ,. stability and overall upper body strength Boyle, 2016 ( ). Standing Horizontal Cable Press Using different stances and angles to work : different muscle groups while engaging the core This exercise improves. functional strength and balance Santana, 2015 ( ). The Kin Studio Method KSM1 Level 1 ™ Page 13 The Kin Studio Method KSM1 Level 1 ™ Pull Purpose Strengthens the muscles used in pulling motions mainly the back biceps and : , , , forearms These exercises are essential for activities that involve pulling or lifting objects. toward the body. Pull Ups Bodyweight exercise that can be modified for different levels of ability - : and targets the upper back biceps and shoulders Pull ups enhance upper body , ,. - strength and improve grip Mcweeny et al., 2020 ( ). Bent-Over Rows: Using dumbbells or a barbell to pull weights towards the torso , engaging the back and biceps This exercise is crucial for back strength and. posture Weiss et al., 2010 ( ). Standing Single Arm Cable Rows: Using a machine to pull the handle towards the chest focusing on the latissimus dorsi and biceps SAR s are effective for ,. ' building a strong symmetrical back and improving shoulder health Collins, 2012 ( ). Carry Purpose Enhances grip strength core stability and overall functional strength Carrying : , ,. exercises mimic real life tasks like carrying groceries or moving furniture -. Farmer s Walk Walking while holding heavy weights in each hand engaging the ' : , core shoulders and grip This exercise improves grip strength and overall , ,. stability Haddock et al., 2016 ( ). Suitcase Carry: Holding a heavy weight in one hand while walking which also , challenges balance and core stability This exercise enhances unilateral strength. and balance Collins, 2012 ( ). Overhead Carry: Walking while holding a weight overhead focusing on , shoulder stability and core strength This exercise is excellent for improving. shoulder stability and overall functional strength Thompson et al., 2007 ( ). The Kin Studio Method KSM1 Level 1 ™ Page 14 The Kin Studio Method KSM1 Level 1 ™ Squat Purpose Targets the lower body muscles including the quadriceps hamstrings glutes : , , , , and calves Squats are fundamental for building lower body strength and improving. mobility. Bodyweight Squats Performing squats using only body weight ideal for : , beginners This exercise improves lower body strength and mobility Boyle,. ( 2016 ). Back Squats Using a barbell placed on the upper back to add resistance : , engaging the entire lower body Back squats are excellent for building strength and. power Gavanda et al., 2022 ( ). Goblet Squats: Holding a dumbbell or kettlebell close to the chest while squatting which also engages the core This exercise improves lower body ,. strength and core stability Mcweeny et al., 2020 ( ). Lunge Purpose: Strengthens the lower body muscles and improves balance and coordination. Lunges are functional exercises that mimic walking and stepping movements. Forward Lunges Stepping forward into a lunge position engaging the : , quadriceps hamstrings and glutes This exercise improves lower body strength , ,. and balance Keogh, 1999 ( ). Reverse Lunges: Stepping backward into a lunge position focusing on the same , muscle groups with a different motion Reverse lunges enhance balance and. coordination Boyd & Milton, 2017 ( ). Lateral Walking Lunges: Performing lunges while walking sideways which adds , a dynamic element to the exercise This exercise improves functional strength. and coordination Liebenson, 2006 ( ). The Kin Studio Method KSM1 Level 1 ™ Page 15 The Kin Studio Method KSM1 Level 1 ™ Rotate Purpose : Enhances core strength and rotational stability, important for many daily activities and sports. Rotational exercises improve the ability to generate power and control in twisting movements. Cable Woodchoppers Using a cable machine to mimic the motion of : chopping wood, engaging the obliques and core. This exercise improves rotational strength and core stability (Boyle, 2016). Medicine Ball Rotational Throws: Throwing a medicine ball against a wall or to a partner with a rotational movement, focusing on explosive power and core strength. This exercise enhances power and coordination in rotational movements (Thompson et al., 2007). Anti-Rotation Purpose: Improves core stability and the ability to resist rotational forces, which is crucial for maintaining balance and preventing injuries. Pallof Press : Using a resistance band or cable machine, stand perpendicular to the anchor point and press straight out from your chest, resisting the rotational force. This exercise engages the core, particularly the obliques, and improves anti-rotational strength. Zhang et al., 2024 ) Conclusion Incorporating these functional exercises into a training regimen ensures a well- rounded approach that strengthens the body for everyday activities. Each movement pattern targets specific muscle groups and enhances overall physical performance, contributing to better functional fitness and injury prevention. The Kin Studio Method KSM1 Level 1 ™ Page 16 The Kin Studio Method KSM1 Level 1 ™ References Boyle M 2016 New functional training for sports Human Kinetics ,.... Collins A 2012 The complete guide to functional training A C Black ,... &. Gavanda S Isenmann E Geisler S 2022 The effects of high intensity functional ,., ,., & ,.. - training compared with traditional strength or endurance training on physical performance in adolescents A randomized controlled trial The Journal of Strength and :. Conditioning Research 36 3 730 739 , ,. Haddock C K Poston W S C Heinrich K M 2016 The benefits of high intensity ,.., ,..., & ,... - functional training fitness programs for military personnel Military Medicine 181 11 12. , , e1508 e1514 -. Keogh J 1999 Lower body resistance training Increasing functional performance with ,.. - : lunges Strength Conditioning Journal 21 1 17 24. & , ,. Liebenson C 2006 Functional training for performance enhancement Part 1 The ,.. — basics Journal of Bodywork and Movement Therapies 10 1 1 9. , ,. Mcweeny D K Boule N G Neto J H F 2020 Effect of high intensity functional ,.., ,.., & ,.... training and traditional resistance training on aerobic anaerobic and musculoskeletal , , fitness improvement Journal of Physical Education and Sport 20 3 243 250. , ,. Santana J C 2015 Functional training Human Kinetics ,..... Thompson C J Cobb K M 2007 Functional training improves club head speed and ,.., & ,... functional fitness in older golfers The Journal of Strength and Conditioning Research. , 21 1 24 29 ,. Weiss T Kreitinger J Wilde H Wiora C 2010 Effect of functional resistance ,., ,., ,., & ,.. training on muscular fitness outcomes in young adults Journal of Exercise Science. & Fitness 8 1 1 9 , ,. Zhang Z Chen L Qin Z He J Gao C Sun J 2024 Effects of functional ,., ,., ,., ,., ,., & ,.. correction training on movement patterns and physical fitness in male college students. PeerJ 12 e16878 , ,. The Kin Studio Method KSM1 Level 1 ™ Page 17 The Kin Studio Method KSM1 Level 1 ™ Essential Functional Strength Exercises To Challenge Strengthen and Improve , , Fitness and Function Here is a comprehensive list of many of the top Functional Strength Exercises divided by the seven basic functional movement patterns, complete with detailed technique tips, common issues, and the best trainer cues to correct these issues: The Kin Studio Method KSM1 Level 1 ™ Page 18 The Kin Studio Method KSM1 Level 1 ™ Push Push Up - Technique Cues : Start in a plank position with hands slightly wider than shoulders. Lower your body by bending elbows. Keep body in a straight line from head to heels. Push through palms to return to plank position. Common Issues Corrections & : Hips sag Squeeze your glutes maintain a straight line : " ,." Elbows flare out Keep your elbows at a 45 degree angle : " -." One Arm Dumbell Press Supine Technique Cues : Lie on a bench with feet flat on the ground and reach the non loaded - hand to the sky. Grip the dumbbell with other hand directly above the chest with arm straight Lower the dumbbell slowly to the side of your chest without twisting at the ribs or hips. Push the DB back up to starting position. Common Issues Corrections & : Ribs twist during lowering phase brace core and press opposite foot down : " " Shoulder elevates Dig your blades into your back pockets : "." Cable Twisting One Arm Chest Press Technique Cues : Stand with feet shoulder width apart facing away from cable machine - , Set the cable at chest height. Hold a handle in one hand with your arm at shoulder level Keep your elbow bent at a 90 degree angle palm facing forward - ,. Press the handle forward across your body extending arm while rotating the torso / ,. Lower the handle back to the starting position with control maintaining rotation ,. Common Issues Corrections & : Lower back arches Brace your core ribs down : " ,." Shoulder elevates Dig your blades into your back pockets : "." The Kin Studio Method KSM1 Level 1 ™ Page 19 The Kin Studio Method KSM1 Level 1 ™ Cable Twisting Overhead Press With Squat ) Technique Cues : Stand facing away from the cable machine with the cable at lowest height., twisting the handle so that your palms face forward at the top Lower the handle. back to the starting position while standing up from the squat. Hold a handle in one hand at shoulder height palms facing forward ,. Perform a full squat and then press the handle overhead. Push through palms and rotate the upper body. Common Issues Corrections & : Hips and knees twist on the down portion Turn your hips away from the weight : "." No upper body twist Brace core as you come up Then turn your chest to the ". wall " Landmine Kneeling One Arm Shoulder Press Technique Cues : Start in a kneeling position with one hand grasping the landmine handle Keep your core tight and your body in a straight line from head to knees Press the handle straight up over your shoulder Lower the handle back down to the starting position and repeat with the other arm Common Issues Corrections& : Issue Leaning to the side of the pressing arm : Correction Keep your core tight and your body straight throughout the exercise : Issue Not fully extending the arm : Correction Make sure to press the handle all the way up over your shoulder : Issue Using your back to lift the weight : Correction Keep the movement in your shoulder and avoid arching your back : The Kin Studio Method KSM1 Level 1 ™ Page 20 The Kin Studio Method KSM1 Level 1 ™ Pull Pull Up - Technique Cues : Grip a pull up bar with hands slightly wider than shoulder width - -. Hang with arms fully extended. Pull your body up until your chin is above the bar. Lower back to starting position with control. Common Issues Corrections & : Using momentum Slow it down control the movement : " ,." Shoulders Elevate Pull your blades to your hips "." Pull Down Technique Cues : Grip a pull down bar with palms facing away from you - Set hands a bit wider than shoulder width apart -. Start by setting your shoulder blades as you start the pull the bar. Pull the bar down under control until it touches your chest Control the bar back to starting position with control. Common Issues Corrections & : Shoulders rolling forward Roll shoulders back and squeeze the blades : "." Elbows flare Dig your elbows into the side of your hip bones : " " Landmine Bent Over Row - Technique Cues : Stand with feet shoulder width apart holding the landmine bar attachment - ,. Bend at the hips and knees keeping back straight ,. Pull the barbell towards your lower ribs. Lower the barbell back to starting position. Common Issues Corrections & : Rounding the back Chest up engage your core : " ,." Using momentum Control the movement and squeeze blades no jerking : " -." The Kin Studio Method KSM1 Level 1 ™ Page 21 The Kin Studio Method KSM1 Level 1 ™ Cable Split Stance Single Arm Row - Technique Cues : Attach a handle to a low pulley of a cable station. Stand facing the cable tower with the handle set just above waist height. Assume a split stance with your leg opposite the working arm in front ,. Start with your feet in a split stance position heel of the back foot off the ground -. Your anchor is the front leg so place more load on it , Common Issues Corrections & : Arching the low back Tall spine engage your core : " ,." Twisting the ribs instead of squeezing blades Brace core and roll shoulder back : " " Face Pull Technique Cues : Attach a rope to a cable machine at face height. Grip the rope with both hands. Pull the rope towards your face leading with your elbows ,. Squeeze shoulder blades together and return to starting position. Common Issues Corrections & : Pulling with hands Soft grip and lead with the elbows : "." Shoulders shrug up Dig blades down and back : "." The Kin Studio Method KSM1 Level 1™ Page 22 The Kin Studio Method KSM1 Level 1 ™ Squat Bodyweight Squat Technique Cues : Stand with feet shoulder width apart -. Keep chest up and back straight. Lower into a squat position by bending knees and hips. Push through the tripod full foot to return to standing /. Common Issues Corrections & : Knees cave in Drive your knees out : "." Heels lift off the ground Press through your heels : "." Goblet Squat Technique Cues : Hold a dumbbell or kettlebell close to your chest. Stand with feet shoulder width apart -. Keep chest up and lower into a squat position. Push through heels to return to standing. Common Issues Corrections & : Upper body leans forward Keep your chest proud : "." Lower back rounds Butt out and chest high : "." Bulgarian Split Squat Technique Cues : Here is a great set up video https www youtube com watch v ggjWqAi0AAc : ://.. / ? =. Get set up with one foot forward and the other on the bench behind you. Slowly bend the front knee and let the back knee bend drop down and drag back ,. Push through the front foot and return to the up position. Common Issues Corrections & : Back foot pressure Float the back foot and crush the front foot "." Knee moves inward Keep the bar close to your throat : "." The Kin Studio Method KSM1 Level 1 ™ Page 23 The Kin Studio Method KSM1 Level 1 ™ Back Squat Technique Cues : Place a barbell on your upper back. Stand with feet shoulder width apart -. Keep chest up and lower into a squat position. Push through heels to return to standing. Common Issues Corrections & : Upper body leans forward Chest up eyes forward : " ,." Lower back rounds Brace your core chest high and butt out : " ,." Overhead Squat Technique Cues : Hold a stick barbell or weight overhead with arms fully extended ,. Stand with feet shoulder width apart -. Keep chest up and lower into a squat. Maintain the weight overhead as you push through heels to stand up. Common Issues Corrections & : Barbell moves forward Keep the barbell in line with your ears : "." Heels lift off the ground Drive through your heels : "." The Kin Studio Method KSM1 Level 1 ™ Page 24 The Kin Studio Method KSM1 Level 1 ™ Hinge Deadlift Technique Cues : Stand with feet hip width apart -. Grip the barbell with hands just outside your knees. Keep back straight and lift the bar by extending hips and knees. Lower the bar back to the ground with control. Common Issues Corrections & : Back rounds Chest up shoulder blades together : " ,." Bar drifts away from body Keep the bar close to your shins : "." Romanian Deadlift Technique Cues : Hold a barbell at hip level. Keep a slight bend in the knees and push hips back. Lower the bar while maintaining a straight back. Return to starting position by driving hips forward. Common Issues Corrections & : Knees bend too much Soft knees hinge at the hips : " ,." Back rounds Chest proud shoulders back : " ,." The Kin Studio Method KSM1 Level 1™ Page 25 The Kin Studio Method KSM1 Level 1 ™ Single Leg Deadlift - Technique Cues : Stand on one leg and hold a weight in the opposite hand. Keep back straight and hinge at the hips. Lower the weight towards the ground while lifting the other leg behind you. Return to standing by driving hips forward. Common Issues Corrections & : Hips rotate Keep your hips square to the ground : "." Balance issues Focus on a fixed point : "." Hip Thrust Technique Cues : Sit on the ground with a bench behind you. Roll a barbell over your hips. Lean back against the bench and drive your hips up. Lower hips back to the ground with control. Common Issues Corrections & : Lower back arches Ribs down core tight : " ,." Feet too far or too close Find the sweet spot where your shins are vertical at top : "." Kettlebell Swing Technique Cues : Stand with feet shoulder width apart -. Hold a kettlebell with both hands. Hinge at the hips and swing the kettlebell between your legs. Drive hips forward to swing the kettlebell to shoulder height. Allow the kettlebell to swing back between your legs and repeat. Common Issues Corrections & : Using arms to lift the kettlebell Drive through your heels and hips : "." Rounding the back Chest up core tight : " ,." The Kin Studio Method KSM1 Level 1 ™ Page 26  The Kin Studio Method KSM1 Level 1 ™ Lunge Forward Lunge Technique Cues : Stand with feet together. Step forward with one leg and lower into a lunge. Keep front knee over your ankle. Push off the front foot to return to standing. Common Issues Corrections & : Front knee goes past toes Step wider keep your knee over your ankle : " ,." Upper body leans forward Chest up shoulders back : " ,." Reverse Lunge Technique Cues : Stand with feet together. Step backward with one leg and lower into a lunge. Keep front knee over your ankle. Push off the back foot to return to standing. Common Issues Corrections & : Front knee caves in Push your front knee out align with toes : " ,." Back foot too far back Keep your step controlled and balanced : "." Walking Lunge Technique Cues : Stand with feet together. Step forward with one leg and lower into a lunge. Push off the front foot and step forward with the other leg. Continue alternating legs as you walk forward. Common Issues Corrections & : Front knee goes past toes Step wider knee over ankle : " ,." Upper body leans forward Chest up shoulders back : " ,." The Kin Studio Method KSM1 Level 1 ™ Page 27 The Kin Studio Method KSM1 Level 1 ™ Lateral Lunge Technique Cues : Stand with feet together. Step out to the side with one leg and lower into a lunge. Keep chest up and push hips back. Push off the side leg to return to starting position. Common Issues Corrections & : Knees cave in Push your knees out align with toes : " ,." Upper body leans forward Chest up hinge at the hips : " ,." Step Up Technique Cues : Choose a box height where you can track your knee over your foot. Stand with your feet hip width apart and your hands by your sides -. Place the majority of your foot on top of the box. Hold a set of dumbbells at shoulder height. Step up with one foot pressing through the heel to straighten your leg ,. Bring the other foot up to meet it. Step back down with the same leg you stepped up with and repeat with the other leg ,.. Common Issues Corrections & : Knees cave in Push your knees out align with toes : " ,." Upper body leans forward Chest up and brace core : "." The Kin Studio Method KSM1 Level 1 ™ Page 28  The Kin Studio Method KSM1 Level 1 ™ Carry Waiter s Walk ' Technique Cues : Stand with feet hip width apart holding a weight overhead in one hand - ,. Keep core tight and shoulders back. Walk forward maintaining the weight overhead ,. Switch hands and repeat. Common Issues Corrections & : Lower back arches Engage your core ribs down : " ,." Shoulder shrugs up Keep your shoulder down and back : "." Suitcase Carry Technique Cues : Stand with feet hip width apart holding a weight in one hand - ,. Keep chest up and shoulders back. Walk forward maintaining good posture ,. Switch hands and repeat. Common Issues Corrections & : Shoulders shrug up Keep your shoulders down and back : "." Leaning to one side Engage your core stay upright : " ,." Racked Carry Technique Cues : Stand with feet hip width apart holding a weight in the racked position at shoulder level - , ( ). Keep chest up and core tight. Walk forward maintaining good posture Switch sides and repeat ,.. Common Issues Corrections & : Lower back arches Engage your core ribs down : " ,." Shoulder shrugs up Keep your shoulder down and back : "." New item New item The Kin Studio Method KSM1 Level 1 ™ Page 29 The Kin Studio Method KSM1 Level 1 ™ Farmer s Walk ' Technique Cues : Stand with feet hip width apart holding a weight in each hand - ,. Keep chest up and shoulders back. Walk forward maintaining good posture ,. Common Issues Corrections & : Shoulders shrug up Keep your shoulders down and back : "." Leaning to one side Engage your core stay upright : " ,." Sandbag Carry Technique Cues : Stand with feet hip width apart holding a sandbag at chest level - ,. Keep chest up and core tight. Walk forward maintaining good posture ,. Common Issues Corrections & : Leaning forward Chest up stay upright : " ,." Lower back arches Engage your core ribs down : " ,." The Kin Studio Method KSM1 Level 1 ™ Page 30 The Kin Studio Method KSM1 Level 1 ™ Rotate Landmine Rotation Technique Cues : Place one end of a barbell in a landmine attachment. Stand with feet shoulder width apart holding the other end of the barbell with both - , hands. Rotate your torsoas you lower the barbell to one side. Return to starting position and rotate to the other side. Common Issues Corrections & : Hips rotate excessively Keep your hips square rotate at the torso : " ,." Using momentum Control the movement slow it down : " ,." Pallof Press Anti Rotation actually - ) Technique Cues : Attach a handle to a cable machine at chest height. Stand with feet shoulder width apart perpendicular to the machine - ,. Hold the handle with both hands at your chest. Press the handle straight out in front of you resisting rotation ,. Return to starting position and repeat. Common Issues Corrections & : Hips rotate Keep your hips square resist rotation : " ,." Using momentum Control the movement slow it down : " ,." Cable Woodchopper Technique Cues : Attach a handle to a cable machine at the highest setting. Stand with feet shoulder width apart holding the handle with both hands - ,. Pull the handle down and across your body rotating your torso ,. Return to starting position and repeat. Common Issues Corrections & : Hips rotate excessively Keep your hips square rotate at the torso : " ,." Using momentum Control the movement slow it down : " ,." This comprehensive guide should help ensure that each exercise is performed with proper form maximizing effectiveness and reducing the risk of injury ,. The Kin Studio Method KSM1 Level 1 ™ Page 31 The Kin Studio Method KSM1 Level 1 ™ Functional Training vs Bodybuilding. Functional training and bodybuilding are two distinct approaches to fitness, each with its own unique benefits and methodologies. Here's an overview of both, including key points, arguments, and findings from relevant peer-reviewed articles. Functional Training Functional training focuses on exercises that mimic everyday activities and improve overall functional strength, mobility, and stability. The primary goal is to enhance the body's ability to perform daily tasks efficiently and safely. Key Points : Improved Functional Movements Functional training emphasizes movements that involve : multiple joints and muscles, leading to better coordination and functional strength. This type of training is beneficial for improving overall body mechanics and reducing the risk of injury Asadpour & Rahimi, 2023 ( ). Respiratory Function Research has shown that functional training can improve respiratory : function and chest mobility. This is particularly beneficial for athletes who require enhanced oxygen uptake and delivery (Asadpour & Rahimi, 2023 ). Holistic Approach Functional training often incorporates a variety of exercises : , including balance, flexibility, and strength training, making it a well-rounded approach to fitness (Collins, 2012 ). The Kin Studio Method KSM1 Level 1 ™ Page 32 The Kin Studio Method KSM1 Level 1 ™ Bodybuilding Bodybuilding on the other hand focuses on muscle hypertrophy and aesthetic appearance The , ,. primary goal is to increase muscle size and definition through targeted resistance training and nutrition. Key Points : Muscle Hypertrophy Bodybuilding routines are designed to isolate specific muscle groups : and promote muscle growth This method is highly effective for increasing muscle size and. strength Stanimirović & Milenović, 2013 ( ). Aesthetic Focus Unlike functional training bodybuilding prioritizes the visual aspects of : , fitness aiming for symmetry proportion and muscle definition This requires meticulous , , ,. attention to diet and exercise regimens to achieve the desired physique Abarra & ( Doczi, 2023 ). Strength and Powerlifting Bodybuilding often incorporates powerlifting techniques to : increase overall strength though the primary focus remains on muscle mass rather than , functional strength Collins, 2012 ( ). Comparative Analysis When comparing functional training and bodybuilding it is essential to consider the end goals of , each approach Functional training is designed to improve overall functional capability and quality of. life by focusing on movements that translate directly to daily activities In contrast bodybuilding. , emphasizes muscle hypertrophy and aesthetic appearance often requiring highly specific and , isolated training techniques. Arguments for Functional Training : Enhances overall functional capacity and reduces injury risk. Improves respiratory function and mobility. Provides a holistic approach to fitness. Arguments for Bodybuilding : Effectively increases muscle size and strength. Focuses on achieving a sculpted and defined physique. Utilizes powerlifting techniques to enhance overall strength. The Kin Studio Method KSM1 Level 1 ™ Page 33 The Kin Studio Method KSM1 Level 1 ™ Combined Approach and Results For The Best Outcome ! Combining functional training with bodybuilding can offer a balanced fitness regimen that leverages the benefits of both approaches Studies have shown that integrating functional movements into a. bodybuilding routine can enhance overall performance reduce injury risk and improve muscle , , coordination. Key Findings : Enhanced Performance Combining the two training styles can lead to improvements in : both muscle strength and functional capacity This hybrid approach ensures that while muscle. hypertrophy is achieved functional strength and mobility are not compromised Collins, , ( 2012 ). Reduced Injury Risk Including functional training exercises in a bodybuilding regimen : can help mitigate the risk of injuries commonly associated with isolated muscle training. Functional exercises improve joint stability and muscle coordination which are crucial for , injury prevention Asadpour & Rahimi, 2023 ( ). Improved Muscle Coordination Functional training can enhance neuromuscular : coordination which is beneficial for complex lifts and movements in bodybuilding This ,. leads to better overall performance and muscle engagement during workouts Abarra & ( Doczi, 2023 ). In conclusion the choice between functional training and bodybuilding depends on individual fitness , goals However a combined approach can provide a comprehensive training regimen that improves. , both muscle size and functional capacity Those seeking to enhance overall functional ability and. quality of life may find functional training more beneficial while individuals aiming for muscle growth , and aesthetic enhancement may prefer bodybuilding Both approaches offer unique benefits and can. be tailored to meet specific fitness objectives. The Kin Studio Method KSM1 Level 1 ™ Page 34 The Kin Studio Method KSM1 Level 1 ™ Is 5 Weeks Enough Time to Build Muscle and Strength for Beginners ? Building muscle and strength in beginners can indeed show noticeable results within a five week - timeframe although these results will vary based on several factors such as the individual s , ' starting point the intensity and consistency of the workouts nutrition and recovery , , ,. Research Findings : Initial Gains Beginners often experience rapid initial gains due to what s known as : ' " neuromuscular adaptation This early phase primarily involves the nervous system." becoming more efficient at activating and coordinating the muscle fibers According to a. study on the effects of short term resistance training even a few weeks of training can - , lead to significant improvements in muscle strength due to these adaptations Kraemer ( et al., 1996 ). Muscle Hypertrophy While significant muscle hypertrophy growth typically takes longer : ( ) than five weeks to become pronounced beginners can still see some muscle growth within this , period A study on the timeline of muscle hypertrophy showed that measurable increases in. muscle size can begin to occur within three to four weeks of consistent resistance training ( Ahtiainen et al., 2003 ). Strength Increases Strength gains are often more noticeable than muscle size increases : in the first five weeks The gains are primarily due to improved muscle recruitment patterns. and increased neural drive A meta analysis on resistance training programs found that. - beginners can experience a significant increase in strength within the first few weeks of training Rhea et al., 2003 ( ). Conclusion: While five weeks is a relatively short period in the context of long term - fitness goals it is sufficient for beginners to see noticeable improvements in muscle strength , and some initial muscle hypertrophy This period is particularly effective for developing the. neural adaptations that lead to increased strength. To achieve optimal results for both muscle hypertrophy and functional strength , combining functional training with bodybuilding principles can be highly effective This. hybrid approach leverages the benefits of both methodologies leading to a well rounded , - fitness profile that includes muscle size strength and functional capabilities , ,. The Kin Studio Method KSM1 Level 1 ™ Page 35 The Kin Studio Method KSM1 Level 1 ™ Can You Get Results From Combining Functional Strength Training and Traditional Strength Training ? Research Support Combination Training Combining functional and traditional strength training can : optimize both hypertrophy and functional fitness A study found that integrating. functional exercises with traditional strength training improves overall performance and muscle activation Young, 2019. ( Hypertrophy and Functional Benefits Functional movements like kettlebell swings and : Turkish get ups enhance core stability and functional strength while supporting - hypertrophy goals Cook, 2003 ( ). Balanced Training for Beginners Beginners benefit from a balanced approach that includes : various training modalities resulting in comprehensive fitness improvements Liebenson, , ( 2014 ). Volume and Frequency Volume: For hypertrophy, use 3 4 sets per exercise with 8 12 reps. For strength, use 3 5 sets with 4 6 reps. Frequency: Train each muscle group 2 3 times per week, alternating between strength and hypertrophy focus or a combined approach of single and multi joint exercises. The Kin Studio Method KSM1 Level 1 ™ Page 36  The Kin Studio Method KSM1 Level 1 ™ Mind Muscle Connection Implications for - : Hypertrophy and Strength The mind muscle connection MMC refers to an individual s ability to focus on and engage specific - ' muscles during exercise potentially enhancing muscle activation and training outcomes This ,. concept has significant implications for hypertrophy muscle growth and strength training with ( ) , considerations for loading and the use of internal and external cues. Hypertrophy and Strength Hypertrophy Research indicates that the MMC can increase muscle activation leading to greater : , hypertrophy By concentrating on the target muscle individuals can enhance the muscle s. , ' recruitment during exercises For instance a study by Schoenfeld highlights that focusing on the. , working muscle can result in more significant hypertrophic adaptations due to increased muscle tension and metabolic stress Schoenfeld, 2010( ). ). Loading Considerations Moderate to heavy loads 60 85 of 1RM are recommended for hypertrophy : %. However the MMC s benefits diminish with very heavy loads above 85 of 1RM where the focus shifts , ' ( % , towards lifting the weight rather than muscle activation Paoli et al 2019., Strength While the MMC can aid hypertrophy its effects on strength gains are more complex : ,. Strength improvements are often associated with neural adaptations such as improved motor , unit recruitment and coordination Some studies suggest that an external focus e g focusing on. (.., the weight being lifted rather than an internal focus e g focusing on the muscle may be more ) (.., ) effective for maximizing strength Halperin & Vigotsky, 2016 ( ). The Kin Studio Method KSM1 Level 1 ™ Page 38 The Kin Studio Method KSM1 Level 1 ™ Internal vs External Cues. Internal Cues These involve focusing on the body s movements and muscle : ' contractions For example thinking about squeezing the biceps during a curl Internal. ,. cues can enhance muscle activation but may sometimes disrupt motor performance if overused Fujita et al., 2021 ( ). External Cues These involve focusing on the outcome or environment such as the path : , of the barbell during a bench press External cues are often more effective for enhancing. performance and strength as they can help streamline motor control and reduce cognitive load Wulf, 2016 ( ). Examples of Internal and External Cues Internal Cues Squeeze your glutes at the top of the deadlift or Feel the stretch in your lats : " ," " during the pull up -." External Cues Push the floor away during the squat or Drive the barbell towards the ceiling : " ," " during the bench press." In summary the MMC is a valuable tool for enhancing muscle hypertrophy by increasing muscle , activation However for strength training an external focus might be more beneficial The choice. , ,. of cues and loading strategies should align with the specific training goals whether they are , hypertrophy strength or a combination of both In other words your cues should change , ,. , based on the goal of the exercise ! The Kin Studio Method KSM1 Level 1 ™ Page 39 The Kin Studio Method KSM1 Level 1 ™ Biomechanical Exercise Progressions And Regressions Don t Just Add Weight : ' ! For fitness based clients over 40 who are looking for improved functional strength and increased core stability constantly adding weight to the same exercises by default may be suboptimal Don t ,. ' overlook these intelligent modifications that can reduce joint stress challenge the client and still , , get a favorable adaptation Here are 8 ways to use biomechanics to your advantage while. progressing or regressing exercises. 1 Center of Gravity. : Progression Kettlebell Swing : Biomechanics The kettlebell swing is a dynamic movement that shifts the center of gravity : forward and backward This requires a strong posterior chain glutes hamstrings and lower back. ( , , ) to control the swing and maintain balance. Execution Start with feet shoulder width apart hinge at the hips and swing the kettlebell from : - , , between your legs up to shoulder height maintaining a neutral spine ,. Regression Sumo Deadlift on Blocks : Biomechanics Elevating the barbell reduces the range of motion helping to stabilize the center of : , gravity This is beneficial for beginners or those with limited flexibility.. Execution Stand with feet wider than shoulder width toes slightly pointed out Lift the barbell : - ,. from elevated blocks focusing on hip and knee extension ,. 2 Body Position and Mechanical Advantage. : Progression Decline Push Up : - Biomechanics Elevating the feet increases the angle of the body shifting more weight onto the : , shoulders and upper chest thereby reducing mechanical advantage and increasing difficulty ,. Execution Place feet on a bench or elevated surface hands on the ground and perform push : , , - ups keeping elbows at a 45 degree angle to your body , -. The Kin Studio Method KSM1 Level 1 ™ Page 41 The Kin Studio Method KSM1 Level 1 ™ Regression Incline Push Up : - Biomechanics Performing push ups against an elevated surface reduces the load on the upper : - body making the exercise easier while allowing focus on form and muscle activation ,. Execution Place hands on a wall or bench and perform push ups with a straight body line : - , engaging the core. 3 Lever Length. : Progression Extended Arm and Leg Dead Bug : Biomechanics Fully extending limbs increases the lever arm increasing the demand on core : , stabilizers to prevent the lower back from arching. Execution Lie on your back extend arms and legs and slowly lower opposite limbs towards the : , , ground maintaining a tight core ,. Regression Bent Knee and Arm Dead Bug : Biomechanics Bent limbs decrease the lever arm reducing the load on the core and making it : , easier to maintain a neutral spine. Execution Lie on your back with knees bent at 90 degrees and arms straight up Lower opposite :. limbs slowly while maintaining core engagement. 4 Base of Support. : Progression Plank or Push Up with narrow foot placement and one foot elevated : Biomechanics Reducing the base of support to one leg increases the challenge on balance and : engages more stabilizing muscles throughout the body. Execution Set up in a plank position with elbows under shoulders move feet together to reduce : , hip muscle involvement and base of support Progress to slightly elevated foot to further reduce. BOS. Regression Wide foot placement plank : Biomechanics A wider base of support provides more stability allowing focus on the core : , musculature without losing form. Execution Get into a plank position with feet 1 25x wider than hip width apart and hold :. -. The Kin Studio Method KSM1 Level 1 ™ Page 42 The Kin Studio Method KSM1 Level 1 ™ 5 Bilateral To Unilateral Loading Strategies. : Progression Single Arm Dumbbell Row : - Biomechanics Unilateral loading requires greater core stabilization to resist rotational forces : , enhancing core and back muscle engagement. Execution Place one hand on a bench row a dumbbell with the other hand keeping the torso : , , stable and parallel to the ground. Regression Barbell Row : Biomechanics Bilateral loading with a barbell creates a more stable environment allowing focus on : , the back muscles without as much core stabilization. Execution Stand bent over with feet shoulder width apart row the barbell to your waist : - , , maintaining a straight back. 6 Assisted Regressions. : Progression Lighter Band Assisted Pull Up : - Biomechanics Using a lighter band decreases assistance increasing the load on the upper body : , as strength improves. Execution Loop a lighter band over the pull up bar place one knee in the band and perform pull : - , , - ups focusing on scapular retraction. Regression Thicker Band Assisted Pull Up : - Biomechanics A thicker band provides more assistance reducing the effective body weight lifted : , , making the exercise more accessible. Execution Loop a thicker band over the pull up bar place both knees or feet in the band and : - , , perform pull ups with proper form -. The Kin Studio Method KSM1 Level 1 ™ Page 43 The Kin Studio Method KSM1 Level 1 ™ 7 Dual Resistance. : Progression Bent Over Rows with Bands and Free Weights : Biomechanics Combining bands and weights adds variable resistance increasing as the band : , stretches which requires dynamic muscle engagement throughout the movement Combined ,. resistance has also been shown to increase strength gains and muscle endurance in upper body - exercises. Execution Place a band under both feet and hold it along with dumbbells l perform rows : , maintaining tension in the band. Regression Row with Free Weights Only : Biomechanics Using only free weights simplifies the resistance profile allowing focus on form and : , muscle engagement without the variable resistance. Execution Perform rows with a barbell or dumbbells focusing on range of motion and control : ;. Biomechanics Elevating the heels allows for increased knee flexion enabling deeper squats and : , greater quadriceps activation while working separately on enhancing ankle mobility. 8 Mobility and Range of Motion. : Progression Deep Heel Elevated Squat 2 Inch Raise : - Execution Place heels on a small elevation squat down fully while keeping the chest upright and : , knees tracking over toes This will allow for strength training at a deeper part of the range.. Regression Add a high band to the Deep Heel Elevated Squat 2 Inch Raise : - Biomechanics Reducing the load help of band while still training the deep range allows the upper : ( ) body to help reduce the demand while keeping the squat depth constant ,. Execution Place heels on a small elevation squat down fully while keeping the chest upright and : , knees tracking over toes Pull on the band with the hands to reduce the difficulty on the legs This.. will allow for more manageable strength training at a deeper part of the range. Summary These detailed examples illustrate how to manipulate biomechanical principles to tailor : strength training exercises to different fitness levels and goals optimizing both safety and , effectiveness. The Kin Studio Method KSM1 Level 1 ™ Page 44 The Kin Studio Method KSM1 Level 1 ™ Essential Components of a Kin Studio Method Workout Session Here is a simple guideline of how a client program should be structured : Each non rehab fitness strength session should include a quick refresher review of goals - / and special injury considerations by the Kinesiologist soft tissue release of key areas a , , mobility warm up key activator exercises for weak links a main workout structure single set - , , ( , circuit superset triset based on client goals and level an optional finisher and a cool down , , ) , , -. 1 Goals and Injury Considerations. Goals Clearly define the client s specific goals such as improving overall strength : ' , , enhancing athletic performance increasing muscle mass or improving body , , composition Consider their current fitness level and any progress they ve made. '. Injury Considerations Identify any injuries or chronic conditions that may impact the : workout Add corrective exercises in the activation section that are specific to reducing. discomfort when possible Modify main workout exercises as needed to avoid exacerbating. any issues For example someone with a shoulder injury may need to avoid heavy overhead. , pressing. 2 Soft Tissue Release. Key Areas Focus on areas that are overactive with trigger points and associated pain These :. can impede the desired muscle activation in the upcoming activation workout components / and also affect optimal loading patterns For a lower body day this might include the TFL. , , lateral quadriceps and calf muscles before side leg raises squats and hip raises , ,. For an upper body day the pectoralis and upper traps may need release prior to rotator , cuff activation and rows. Tools If you are not certified in manual soft tissue release use a foam roller or lacrosse ball : , to release tension in these areas Have the client slowly roll the affected area applying. , pressure to any painful spots. NOTE Soft tissue release can also be performed during the cooldown portion of the workout to aid recovery. The Kin Studio Method KSM1 Level 1 ™ Page 46 The Kin Studio Method KSM1 Level 1 ™ 3 Mobility Warm Up. - Dynamic Movements Include movements that mimic the exercises to be performed in the : workout For example leg swings front side and back high knees and 3D TRX lunges for a. , ( , , ), , lower body day Arm circles and torso twists for an upper body day.. Range of Motion Ensure the client has sufficient range of motion for the upcoming exercises :. For example have them do a few bodyweight squats or push ups to gauge soreness and to , - groove the patterns to come in a non fatiguing way. 4 Activator Exercises. Muscle Activation Include exercises that activate the core and glutes as these are key : , stabilizers Examples include planks side planks glute bridges and bird dogs Volume and. , , ,. Intensity Keep the volume low 1 2 sets of 8 12 reps and intensity moderate The goal is to : ). activate not exhaust Main ,. 5 Main Workout Structure. : Choose a structure based on the client s goals and fitness level '. Options include : Single Sets Completing all sets and reps of one exercise before moving to the next Best for :. building maximal strength. Circuits Performing a series of exercises in rapid succession with minimal rest Increases the :. metabolic demand and is time efficient -. Supersets Alternating between two exercises that target different muscle groups Increases the :. overall volume and can be time efficient and better for hypertrophy than circuits -. Tri Sets Similar to supersets but with three exercises Further increases the volume - : ,.. 6 Main Workout Exercise Selection. : For Functional Training clients choose primarily exercises that work multiple joints and , muscle groups at once Examples include squats single leg deadlifts push ups squat. , , , press rows and lunges , ,. The Kin Studio Method KSM1 Level 1 ™ Page 47 The Kin Studio Method KSM1 Level 1 ™ Volume and Intensity Adjust based on the client s goals and fitness level A general starting : '. point might be 3 4 sets of 8 12 reps Progress by altering biomechanics increasing weight. , , reps or sets over time ,. 7 Optional Finisher. For beginner fitness clients who are severely detrained and or whose programs have / significant corrective exercise components safe finishers are a great option to give them a , buzz and an immediate fitness benefit as they build a base of strength and conditioning. These short format pieces can be from 4 12 minutes in length and happen immediately before the cool down They can be performed in a movement circuit or on a cardio machine. and should be structured in an interval format alternating between timed challenge and , recovery intervals of anywhere from 30 seconds to 3 minutes See Finishers section for. " " details. 8 Cool Down. Static Stretching Have the client perform static stretches for the major muscle groups : worked in the session Hold each for 20 30 seconds and aim for 2 3 sets.. Soft Tissue Release Some research has shown the recovery benefits of STR post workout in : the management of delayed onset muscle soreness. Breathing Exercises Include some deep slow breaths to help the client relax and recover : ,. Rehydration and Nutrition Remind the client to refuel with a balanced meal or shake that : includes protein and complex carbohydrates. Remember every client is unique and the workout structure should be tailored to their , , individual needs and goals. As the professional it s your job to create a well rounded program that challenges them , ' - appropriately and promotes continued progress and success. The Kin Studio Method KSM1 Level 1™ Page 48 The Kin Studio Method KSM1 Level 1 ™ 5 Week Beginner Functional Strength Training Program with Volume Progression and Some Isolation Exercises Program Overview Duration 5 Weeks : Frequency 3 Days per Week e g Monday Wednesday Friday : (.., , , ) Focus Building foundational strength add improving mobility enhancing overall : , , fitness and activating key muscle groups through isolation movements ,. Week 1 Establishing Baseline Day 1 Mobility Exercises : Arm Circles 2 sets of 10 reps forward and backward - Hip Flexor Stretch 2 sets of 20 30 seconds per side - Thoracic Spine Rotation 2 sets of 10 reps per side - Activation Exercises : Glute Bridges 3 sets of 10 reps - Bird Dogs 3 sets of 10 reps per side - Scapular Push Ups 3 sets of 10 reps - - Main Workout : Exercise 1 Bodyweight Squats 3 sets of 12 reps - Exercise 2 Push Ups modified if needed 3 sets of 10 reps - ( ) - Exercise 3 Plank 3 sets of 20 seconds - Optional Finisher and Cool Down 10 minutes : ): The Kin Studio Method KSM1 Level 1 ™ Page 49 The Kin Studio Method KSM1 Level 1 ™ Day 2 Mobility Exercises : Cat Cow Stretch 2 sets of 10 reps Hip Circles 2 sets of 10 reps per side - - - Shoulder Rolls 2 sets of 10 reps forward and backward - Activation Exercises : Clamshells 3 sets of 10 reps per side Wall Slides 3 sets of 10 reps - - Ankle Mobility Drill 3 sets of 10 reps per side - Main Workout : Exercise 1 Lunges 3 sets of 10 reps per leg - Exercise 2 Dumbbell Rows or Bent over Rows 3 sets of 12 reps - - Exercise 3 Glute Bridge 3 sets of 15 reps - Optional Finisher and Cool Down 10 minutes : ): Day 3 Mobility Exercises : Leg Swings 2 sets of 10 reps per leg Arm Circles 2 sets of 10 reps forward and - - backward Torso Twists 2 sets of 10 reps per side - Activation Exercises : Dead Bugs 3 sets of 10 reps per side - Band Pull Aparts 3 sets of 10 reps Heel to Toe Walks 3 sets of 10 reps - - - - - Main Workout : Exercise 1 Step Ups use a bench or step 3 sets of 12 reps per leg - ( ) - Exercise 2 Shoulder Press using dumbbells or resistance bands 3 sets of 10 reps ( ) - Exercise 3 Bicycle Crunches 3 sets of 15 reps per side - Optional Finisher and Cool Down 10 minutes : ): The Kin Studio Method KSM1 Level 1 ™ Page 50  The Kin Studio Method KSM1 Level 1 ™ Week 2 Volume Increase with New Exercises Day 1 Mobility Exercises : Arm Circles 2 sets of 10 reps forward and backward - Hip Flexor Stretch 2 sets of 20 30 seconds per side - Thoracic Spine Rotation 2 sets of 10 reps per side - Activation Exercises : Glute Bridges 3 sets of 10 reps - Bird Dogs 3 sets of 10 reps per side - Scapular Push Ups 3 sets of 10 reps - - Main Workout : Exercise 1 Bodyweight Squats 3 sets of 12 reps - Exercise 2 Push Ups 3 sets of 10 reps - - Exercise 3 Plank 3 sets of 20 seconds - New Exercise Bulgarian Split Squats 2 sets of 10 reps per leg : - Optional Finisher and Cool Down 10 minutes : ) Day 2 Mobility Exercises : Cat Cow Stretch 2 sets of 10 reps - - Hip Circles 2 sets of 10 reps per side - Shoulder Rolls 2 sets of 10 reps forward and backward - Activation Exercises : Clamshells 3 sets of 10 reps per side - Wall Slides 3 sets of 10 reps - Ankle Mobility Drill 3 sets of 10 reps per side - Main Workout : Exercise 1 Lunges 3 sets of 10 reps per leg - Exercise 2 Dumbbell Rows 3 sets of 12 reps - Exercise 3 Glute Bridge 3 sets of 15 reps - New Exercise Chest Press using dumbbells or resistance bands : ( ) - 2 sets of 12 reps Optional Finisher and Cool Down 10 minutes : ) The Kin Studio Method KSM1 Level 1 ™ Page 51 The Kin Studio Method KSM1 Level 1™ Day 3 Mobility Exercises : Leg Swings 2 sets of 10 reps per leg - Arm Circles 2 sets of 10 reps forward and backward - Torso Twists 2 sets of 10 reps per side - Activation Exercises : Dead Bugs 3 sets of 10 reps per side - Band Pull Aparts 3 sets of 10 reps - - Heel to Toe Walks 3 sets of 10 reps - - - Main Workout : Exercise 1 Step Ups 3 sets of 12 reps per leg - - Exercise 2 Shoulder Press 3 sets of 10 reps - Exercise 3 Bicycle Crunches 3 sets of 15 reps per side - New Exercise Bent Over Lateral Raises 2 sets of 12 reps : - - Optional Finisher and Cool Down 10 minutes : ) Week 3 Further Volume Increase with New Exercises Day 1 Mobility Exercises : Arm Circles 2 sets of 10 reps forward and backward - Hip Flexor Stretch 2 sets of 20 30 seconds per side - Thoracic Spine Rotation 2 sets of 10 reps per side - Activation Exercises : Glute Bridges 3 sets of 10 reps - Bird Dogs 3 sets of 10 reps per side - Scapular Push Ups 3 sets of 10 reps - - Main Workout : Exercise 1 Full ROM Bodyweight Squats 3 sets of 12 reps - Exercise 2 Push Ups 3 sets of 10 reps - - Exercise 3 Plank 3 sets of 20 seconds - Bulgarian Split Squats 2 sets of 10 reps per leg- New Exercise Deadlifts 2 sets of 12 reps : - Optional Finisher and Cool Down 10 minutes : ) The Kin Studio Method KSM1 Level 1 ™ Page 52  The Kin Studio Method KSM1 Level 1 ™ Day 2 Mobility Exercises : Cat Cow Stretch 2 sets of 10 reps - - Hip Circles 2 sets of 10 reps per side - Shoulder Rolls 2 sets of 10 reps forward and backward - Activation Exercises : Clamshells