STROKE SURVIVOR STABILITY

In a STABILIZATION phase of training, the primary goals should be: Improved posture Improved flexibility Improved CORE strength Improved balance This phase of training involves gearing the acute training variables toward STRENGTH-ENDURANCE ADAPTATIONS: REPS: 12-25 SETS: 2-3 INTENSITY: 50-70% VOLUME: 36-75 (total reps) REP TEMPO: 3/2/1 (eccentric/isometric/concentric) REST INTERVAL: 30-60 seconds The above are traditional acute variables for this phase of training, which may fluctuate based on exercise selection. Perform CV exercise AFTER strength training. Also, interval training may work well for those who want/require shorter bouts of CV exercise.

WARM-UP
The warm-up should gradually increase the heart rate, blood pressure, oxygen consumption, dilation of the blood vessels, elasticity of the active muscles and the heat produced by the active muscle groups. The warm-up should consist of two distinct components: Graduated aerobic warm-up activity for 5-10 minutes, for example, on an elliptical/cross trainer. Flexibility exercises specific to (though not exclusively to), the biomechanical nature of the activity. The “6 ESSENTIAL STRETCHES” are listed in the FLEXIBILITY portion of the template. Generally speaking, perform these in ACTIVE fashion PRIOR TO exercise (I.E. hold for 5 sec, repeat 5-10 reps).

COOL-DOWN
The purpose of the cool-down is to slowly decrease the heart rate and overall metabolism, both of which have been elevated during the exercise session. This helps prevent any sudden pooling of blood in the veins and ensures adequate circulation to the muscles, heart, and brain; as well as preventing delayed muscle stiffness, soreness, and reducing any tendency toward post-exercise dizziness or fainting. The cool-down should consist of: Low level aerobic exercise for 5-10 minutes, such as walking. Proper flexibility of all trained muscles for the “RESETTING” of muscle length. The “6 ESSENTIAL STRETCHES” are listed in the FLEXIBILITY portion of the template. Generally speaking, perform these in STATIC fashion FOLLOWING exercise (I.E. hold for 20-30 sec, repeat 2-3 reps). Give more time/attention to those muscles SPECIFICALLY targeted during the work-out.

Calf stretch – Bent Knee Standing Against Wall
Sets: | Reps: 5-10 | Duration: 5 secs

Hip Flexor stretch – Standing
Sets: | Reps: 5-10 | Duration: 5 secs

Hamstring stretch– lying
Sets: | Reps: 5-10 | Duration: 5 secs

Lat stretch- Kneeling with Stability Ball
Sets: | Reps: 5-10 | Duration: 5 secs

Chest stretch– with stability ball, kneeling
Sets: | Reps: 5-10 | Duration: 5 secs

Bridge on Floor
Sets: 2-3 | Reps: 10-12 | Duration: | Tempo: 3/2/1 |

Quadruped Arm Opposite Leg Raise
Sets: 2-3 | Reps: 10-12 | Duration: | Tempo: 3/2/1 |

Step-up to Balance – Frontal Plane
Sets: 2-3 | Reps: 10-12 | Duration: | Tempo: 3/2/1