As a BOOM MUSCLE instructor, you are tasked with carefully selecting exercises that help your participants meet their goals. The sample exercises provided may or may not be suitable for your group. Apply risk-versus-benefit exercise selection principles to optimize safety and effectiveness.
BOOM MUSCLE Exercises for MCBs
Each muscle conditioning block targets multiple muscle groups by combining two or more exercises. Alternate lower and upper body movements to avoid overuse while applying intensity options to maximize training benefits. Consider a demonstration of two separate exercises which transition well together, followed by an additional third or fourth move for a “block” combination.
Here are some MCB sample exercises for you to incorporate in your classes:
Two-move MCB with modifications
- Practice upright row with weights, bilateral upright row
Cues added below reinforce the SilverSneakers Way of Coaching.- “Upright row – holds weights by thighs, draw weights up towards your chest. As you lift, keep your elbows higher than your forearms.”
- “For more intensity, you can use heavier weights and work through the full range of motion.”
- “For comfort, you may use lighter weights or lower your elbows.”
- “You’re looking STRONG, keep up the great work!”
- Add single hamstring curl, right and left with bilateral upright row
- “Hamstring curls R/L – lift your heel toward your bottom, hips stay steady.”
- “For less intensity, keep the movement smaller.”
- “Feel the strength your building in your lower body.”
- “You’re almost there!”
- Can continue to modify this combination to challenge coordination with rhythm or directional changes.
- Final combination
- Single hamstring curl right + bilateral upright row
- Single hamstring curl left + bilateral upright row
Three-move MCB
Consider the cues added to the two-move combination and add your cues to this three-move option.
- Practice narrow squat
- Add hammer curl to narrow squat
- Practice modifying to wide squat, stepping out right and left
- Add bilateral shoulder fly to wide squat right and left
- Final combination
- Hammer curl + squat (stay low)
- Step out right into squat + bilateral shoulder fly
- Step left foot to meet right + lower arms
- To complete phrase, straighten legs + lower arms
- Repeat, stepping left
BOOM MUSCLE Exercises for AIs
After each MCB, you have the opportunity to insert exercises to challenge functional ability and/or drills that mimic movements found in activities like golf, tennis, swimming, and hiking. These two- to three-minute AIs are cardiovascular and focus heavily on agility, balance, and coordination. Consider the muscles used to execute a basketball jump shot, or the reaction speed and agility needed to play a game of badminton or pickleball. What kinds of exercises or drills can train the muscles and skills needed to improve that sports game or leisure activity? Offer additional progressions and regressions to provide a range of intensity options.
These exercises and drills are not necessarily choreographed or music-driven and can be tailored to each participant’s fitness level.
BOOM Sample Exercises for AIs
Tennis
Exercise
Base
Moderate
Full Intensity
Serve
Low squat with lift to single arm overhead reach
Add calf raise
Increase range or tempo of motion
Forehand
Alternating forehand shot with single grip
Add step touch to forehand shot
Add shuffle and increase range of motion
Backhand
Alternating backhand shot with double grip
Add shuffle movement with backhand
Increase range or tempo of motion
The SilverSneakers Strength Position
Each strength-based block targets multiple muscle groups by combining two or more movements and creating progressions. You can accomplish a lot in a short amount of time by challenging skills like endurance or balance while coordinating movement. Consider SilverSneakers Strength Position when developing your choreography.
The SilverSneakers Strength Position is characterized by the following when performing standing strength movements:
- Feet should be hip-width apart to provide a solid base of support for the body.
- Maintain neutral spine when performing the exercise.
- Firm abdominals to support the lower back.
- Avoid locking knees.
General Format Design Tips
If you are teaching a 30-minute BOOM MUSCLE class, your segments will be brief. Plan ahead to efficiently meet the health- and skill-related goals of the format. A 45-minute design may allow for an extended warm-up, cool-down and final stretch, as well as an additional interval conditioning block.
Risk-Versus-Benefit Exercise Selection
Instructors should consider chronic conditions that participants may be challenged with. Exercise selection should help mitigate these risks. If you think something is too risky, it probably is. Consider a safer alternative. The benefit of the exercise should always outweigh the risk.
- Uncontrolled momentum and speed of movement – members should be able to execute movements with control. Adjust music speed or modify movement to avoid stress on joints.
- Inversions – avoid any sustained position with head below heart level, and immediately following cardiovascular conditioning.
- Overuse of a joint or muscle group – limit repetitive movements or sustained positions that can cause unnecessary joint or muscle pain. Design movement blocks with muscle balance in mind.
- Repetitive forward or backward bending at the waist – limit repetitions or modify lever length for movements requiring repetitive extension or flexion of the spine to decrease stress on the lumbar spine.
- Forced wrist hyperextension – avoid repetitive and/or excessive weight-bearing movements forcing wrist hyperextension. (Be mindful of the amount of time spent in plank position or give an option to be on elbows.)
- Repetitive and/or sustained knee flexion – avoid repetitive or sustained flexion of the knee past 90 degrees. (Avoid exercises such as grand pliés and deep squats which can cause undue stress on the knees.)
- High-impact movements – exercises that require both feet to leave the ground simultaneously are effective in improving bone density and preventing osteoporosis, but they can also increase the risk for stress fractures, tendinitis and overuse syndromes. Low-impact movements, where one foot is in contact with the ground at all times, are safer and are not necessarily a “low-intensity” option. Modify the range of motion or lever length during movement to make these exercises challenging.