Group 1 - OptimalBody Personal Fitness

OptimalBody Training PROGRAM

The Experts Behind the Study

David Lyons, BS, CPT

National Fitness Hall of Fame Inductee
Creator and Owner of OptimalBody Personal Fitness
Founder of MS Fitness Challenge
MedFit Advisory Board Member and Program Author (Multiple Sclerosis Fitness Specialist)

CarolAnn, MS, NCPT, CPT, CN

Master Trainer/Lead Instructor: Club Pilates
Education Director: FiTOUR
ProTrainer: Barre Above
MedFit: Advisory Board Member and Program Author (Multiple Sclerosis Fitness Specialist)

FOLLOW THESE INSTRUCTIONS TO GET STARTED

Watch the ASSESSMENT video and document your initial assessment of your strength and mobility.
Review the Assessments Overview and Log Sheet.
Review the OptimalBody Training Program Log Sheet.
Watch the 4 informational videos BEFORE you begin the program. *INTRO *HOW TO USE THE PROGRAM *HOW TO DO DOOR ANCHORED EXERCISES *MOBILITY ISSUES
The program is broken down into 3 individual training methods by following Day 1, Day 2, and Day 3 of each method with no rest days in between. This is a 3-day cycle of exercises covering all body parts within 3 days.
After each training method you will take a 1 day rest period. To stick to the program and the 3-day cycle, do NOT take more than 1 day of rest between the cycles.
You follow each training method for 10 cycles.
There are no specific core (ab) exercises you are required to perform. Tighten your core while performing each movement, and keep your torso erect. By ensuring your core is engaged during each exercise, you will be developing/strengthening the abdominal area. If, however, you would like to add an ab workout to your program, watch the MS AB WORKOUT video for instructions on how to add this to your workouts.
To begin the workouts…go to the Start The Program section.
Start with Training Method #1, Contraction Training.
After you complete the 10 cycles of Contraction Training, you will do another Assessment by following the exact instructions as the first assessment. Document the results on the Assessments Overview and Log Sheet.
Start Training Method #2, 1 & 1/2 Repetition Training, and complete 10 cycles.
After completion, do another Assessment and Document the results on the Assessments Overview and Log Sheet.
Start the final training method, Training Method #3 – Stretch Training, and complete 10 cycles.
After completion, do a final Assessment and Document the results on the Assessments Overview and Log Sheet.
You are now finished with the program. You will be notified of your next steps.

Logging Each Session: Log the completed exercise session on the Log Sheet calendar provided after each training session.
Completion of the Program: After the program is completed on August 31, 2024, the participant will email the completed log sheet along with the before/during/after assessment results. You will be notified with instructions.
Safety Tips:
- Warm up for about 5 minutes before every exercise session. Walking or biking are good examples.
- You can stretch after each exercise session if you like, but each workout incorporates a stretch component.
- Stay hydrated and drink water at any time.
- Stop and rest if you feel dizzy, light-headed, over-heated, or nausea. It is okay if you are having a flare-up to skip that day and pick up when you feel better. It is not necessary to make up the days that you miss. Stay on track with the exercise that is assigned to the specific date. (See the calendar on the Log Sheet.)