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SymFit® Healthy Fitness System
Gym Programs

SymFit2 Healthy Gym Program

At Month1 of the SymFit® Healthy Fitness System you have established sufficient neutral spine conditioning to progress to a more aggressive gym program.  This page outlines common exercises that you should be able to perform without loading your neck and low back if you follow the workout tips below; 

  • Perform the SymFit® workout of the day before any gym workout.  
  • Start with resistance level with which you can complete repetitions with a 1,2,3 tempo without losing neutral spine alignment
  • Progress resistance when the last 3 repetitions are not challenging to complete!
 
Medical Disclaimer: If you are receiving post-operative physical therapy the gym program above may not be appropriate based on your surgical procedure. Check with your physical therapist before returning to the the gym.

Upper Body Workout at Home Day!

1. SymFit® Upper Body Conditioning to Level 5

The SymFit® Healthy Fitness System is a complete fitness solution that conditions you to meet the physical challenges of your daily routine without faulty loading through the neck and low back.  All activities performed with a 1,2,3 temp and from neutral spine alignment ensures mechanically efficient and safe movements through the shoulder, hips, knees and ankles.  

So, as you progress back to a gym routine for those that chose to do so we suggest performing the SymFit® workout of the day before any gym workout.  This page outlines the gym exercises that are most appropriate at this level of neutral spine conditioning.  

2. Upper Body Gym Workout

Back, Triceps and Shoulders Workout

Back: Bend over Rows at T-bar.   From a sustained squat position maintaining a chest lift pull the bar toward you without flaring your ribs against a resistance level with which you can complete 8 controlled (1,2,3 tempo in each direction) repetitions without loading your neck or low back.  You must keep a "Chest Lift" and "Head Nod" throughout.
Bent Over Rows (free weights)

Triceps: Overhead Tricep Presses (Seated).  Extend your elbows until they lock into extension against a resistance level with which you can complete 8 controlled (1,2,3 tempo in each direction) repetitions while maintaining neutral spine alignment.  Complete each repetition by locking out the elbow into extension; bend your elbow as much as you can maintain neutral shoulder position (do not let elbows bow away from each other).
Tricep Series - Level 4 (Seated Punch the Ceilings)

Shoulder: Bent Over Lateral Raises with dumbells against resistance with which you can complete 8 controlled (1,2,3 tempo in each direction) repetitions.  As you raise the pads rotate you forearm so that you start with your thumb horizontal (parallel with floor) and end with thumb pointing down at the top of the motion.  Maintain a "Chest Lift" and "head nod" throughout.
Shoulder Series - Level 3 (Lateral Dumberll Raises)
Progress resistance when the last 3 repetitions are not challenging to complete with a 1,2,3 tempo!



Back, Biceps and Chest Workout

Back: Bar Pull Downs with palms-up on a cables. Pull the bar in front of you while sitting upright against resistance with which you can complete 8 controlled (1,2,3 tempo in each direction) repetitions without loading your neck or low back.  Do not lose you "Head Nod".
Back Series - Level 2 (Pull-Up at Cables)

Chest: Traditional Bench Press. We suggest starting out on a Smith Machine where you are not stabilizing the bar.  We also strongly recommend whether on a Smith Machine or on a bench with bar that you place your legs in table top!  This will ensure that you are controlling the weight without low back loading.  Place a towel roll under your skull to help you maintain a head nod to prevent neck loading.  This exercise is difficult to do without low back and neck loading.  Start our light and slowly increase resistance.  If you do not feel your abdominals when you do this exercise you are doing it incorrectly.

Traditional Bench Press.  Lay on you back with your legs in table top (not shown) and with a towel under your skull (not shown) and press the bar away from you chest through your elbows against resistance with which you can complete 8 controlled (1,2,3, 4 tempo in each direction) repetitions while maintain neutral spine alignment.  Pull the handles together, then control them moving away from each other only to rib cage (keep pads in front of you).  Do flare out your ribs.

 Chest Series - Level 5 (Traditional Bench Press with Bar)_copy

Biceps: Standing Reverse Bar Curls.  Standing in neutral spine alignment with equal weight through you feet perform arm curls with palms down against resistance with which you can complete 10 controlled (1,2,3 tempo in each direction) repetitions and maintain a "stacked upper back" and "head nod". Also, keep elbows in front of rib cage throughout each repetition.
Reverse Bar Bell Curls
 
Progress resistance when the last 3 repetitions are not challenging to complete with a 1,2,3 tempo!

3. Cardiovascular Health


We recommend 8 to 12 minutes of on the Elliptical holding onto handles followed by Incline Treadmill Walking or Light Jog for 16-20 minutes concluded with another 5 to 8 more minutes of Elliptical.

 
Light Jog on Treadmill
(12-16 minutes)

 
8 minutes on Stepper


Lower Body Workout at Home Day!

1. SymFit® Lower Body Conditioning to Level 5

Perform the SymFit® workout of the day before any gym workout. This page outlines the gym exercises that are most appropriate at this level of neutral spine conditioning.

2. Lower Body Conditioning

Quads: Knee Extension Machine (single leg) with against against resistance with which you can complete 8-10 controlled repetitions (1,2,3 tempo in each direction) without loading your neck or low back.
Knee Program - Knee Extensions (Bilateral)
We suggest single leg extensions at week 6
Progress resistance when the last 3 repetitions are not challenging to complete with a 1,2,3 tempo!

  


Hamstrings: Hamstring Curl Machine (single leg) with against against resistance with which you can complete 8-10 controlled repetitions (1,2,3, 4 tempo in each direction) without loading your neck or low back.
Hamstring Curls
We suggest single leg curls at week 6
Progress resistance when the last 3 repetitions are not challenging to complete with a 1,2,3 tempo!

3. Cardiovascular Health


We recommend 8 to 12 minutes of on the Elliptical holding onto handles followed by Incline Treadmill Walking or Light Jog for 16-20 minutes concluded with another 5 to 8 more minutes of Elliptical.


AHA Target Heart Rate Guide

Age Target
HR Zone
50-85%
Average
Maximum
Heart Rate
20 100-170 bpm 200 bpm
30 95-162 bpm 190 bpm
35 93-157 bpm  185 bpm
40 90-153 bpm 180 bpm
45 88-149 bpm 175 bpm
50 85-145 bpm 170 bpm
55 83-140 bpm 165 bpm
60 80-136 bpm 160 bpm
65 78-132 bpm 155 bpm
70 75-128 bpm 150 bpm