Professional Diploma in

Fitness Instruction

Lesson 3: Progressions & Regressions

Discuss what progressions & regressions are

Lesson 3

Explore different exercises with progressions & regressions

Objectives

Progressions and regressions

Definition

Progression

Scaling a movement to increase the

difficulty

Regression

Simplifying a movement to decrease the

difficulty

Benefits of progressions & regressions

Adjustments

Think on your feet

Equipment

Use other apparatus & adapt the exercise to have the same effect

Confidence

Make exercises manageable

Principle:

Load

Support base

Points of contact

External Stability

Lighter

Wider

More points

More stability

Progression:

Heavier

Narrower

Fewer points

Less stability

Regression:

Principle:

Leaver length

Speed

Movement complexity

Planes of movement

Closer to base of support

Slower

Static

Sagittal

Progression:

Further from base of support

Faster

Dynamic

Frontal & transvers

Regression:

• Adding weights increases results

Weighted push-ups

Can you remember?

How can you regress the push-up?

Use a wall

Benefits of weighted push-ups

Weighted plate on your back

Resistance band over the shoulders

A weighted vest Raised feet

Increasing the load

Be mindful of increasing the load

Add to the muscle focus

We need to load the correct muscles

Benefits

Stronger chest Stronger core

StabilisationImproved muscle

coordination & joint strength

Burns fat

Curtsy lunges

• Activating underutilised muscles

• Glutes, quadriceps, & movers need to work

• One leg diagonally behind the other

How can we progress even further?

What do you think?

A Bulgarian squat

Benefits

Improved balance Mind & body connection

Stronger legs & glutes

Curtsy lungeSet-up

Stand with your feet hip-distance

Optional hand position

Curtsy lungeMovement

Step one leg back

Bend both legs

Keep your back straight

What do you think?

Which principle could we use to regress the movement?

Complexity

Single-leg deadlift

Benefits

Increases glute activation

Improved balance

Improves posture

Single-leg deadliftSet-up• Stand with your feet hip-

distance apart

• Yours hands are in front of you

• Shift your weight to one leg

• Bend the supporting knee

Single-leg deadlift Movement• Activate your muscles

• Hinge at your hips

• Lift the non-supporting leg

• Return to the starting position

Which principle was used to progress the movement?

Complexity Can you

remember?

Stability ball plank

• A good core challenge

• Activates the deep transverse abdominous

What other way can we use the stability ball?

What do you think?

Place it under your feet

What do you think?

How to regress the plank

Place the ball under your pelvis

Leg raises

• Strengthens abdominals, hip flexors, & external obliques

• They are considered as isolation exercises

• Helps you become aware of muscle weaknesses

Lay on your back Your hands are next

to your sides

Ensure your back & neck is comfortable

Leg raises Movement

Lift your legs just off the ground

Keep your core contracted

Lift your legs Lower them back

down

What do you think?

How can we regress the exercise?

Use one leg at a time

How can we progress the exercise?

What do you think?

Add resistance

Skaters

Increases cardiovascular

intensity

The lungs work harder

The muscles need oxygen faster

BenefitsImproves

cardiovascular Strengthens

muscles

Enhances balance &

coordination

Skaters Set-up

Stand with your feet hip-distance apart

Your hands are next to your sides

Skaters Movement

Lean forward & jump to one side

Bring one leg behind you

Bend your one arm & straighten the other

Jump to the other side

Jumping lunges

• To regress we can change the complexity

• To progress we add jumps

Benefits

• Improves lower body strength & power

• Challenges stability & coordination

• Improves ankle stability

• Challenges balance & proprioception

• Choose your foot position

• Choose your hand position

Jumping lunges Set-up

Jumping lunges Movement

• Bend your knees

• Jump into lunge

• Jump & extend both legs

• Switch the foot position

• Drop back into the lunge

What do you think?

How can we progress the movement?

Increase the load

• Movement in the frontal plane

• Other factors make it harder too

Side plank

Benefits

• Increases obliques, gluteus medius & maximus

• Safe for pregnancy

• Improves balance

• Improves strength & posture

Challenge

Generate ideas on how we can progress the plank

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