{"id":9419,"date":"2022-03-01T16:51:45","date_gmt":"2022-03-01T14:51:45","guid":{"rendered":"https:\/\/thebiokinetick9.com\/course\/example-workouts\/"},"modified":"2022-10-19T08:06:17","modified_gmt":"2022-10-19T06:06:17","slug":"example-workouts","status":"publish","type":"tva_lesson","link":"https:\/\/thebiokinetick9.com\/biokinetic-k9\/course\/example-workouts\/","title":{"rendered":"Example Workouts"},"content":{"rendered":"

When you are new to strength training and just starting out<\/h3>\n

Rule Number 1: don’t panic and think that you need to do all of these exercises in a week<\/strong>. \"\ud83d\ude09\"<\/p>\n

Start off with just doing two exercises and practice them over 3 – 5 days in that week – one session per day. Each of these sessions should not take more than 10 – 15 minutes.<\/p>\n

The big starter exercises are as follows:<\/p>\n

    \n
  1. Holding a Stacked Stand<\/li>\n
  2. Foldback Down<\/li>\n
  3. Play Bow<\/li>\n
  4. Rock Back Sit<\/li>\n
  5. Tuck Sit<\/li>\n<\/ol>\n

    Week 1: (4 – 5 sessions)<\/strong><\/p>\n

      \n
    • Practice a stacked stand (hold for 10 – 15 seconds)<\/li>\n
    • Foldback Down try and do two sets only (8 reps and then 6 reps)<\/li>\n<\/ul>\n

      Week 2: (4 – 5 sessions)<\/strong><\/p>\n

        \n
      • Practice a stacked stand (hold for 15 – 30 seconds)<\/li>\n
      • Rock Back Sit two sets only (8 and 6 reps)<\/li>\n
      • Foldback down (5 reps)<\/li>\n<\/ul>\n

        Week 3: (4 – 5 sessions)<\/strong><\/p>\n

          \n
        • Practice a stacked stand (hold for 30 – 45 seconds)<\/li>\n
        • Play Bow for two sets only (6 and 5 reps)<\/li>\n
        • Rock back sit (7 reps)<\/li>\n<\/ul>\n

          Week 4: (3 – 4 sessions) <\/strong><\/p>\n

          Perform a 15 – 20 second stacked stand before the start of each set of the following exercises:<\/p>\n

            \n
          • Fold Back Down sets (8, 6 reps)<\/li>\n
          • Tuck Sit for two sets only (6, 5 reps)<\/li>\n
          • Rock Back Sit (7 reps)<\/li>\n
          • Play Bow (6 reps)<\/li>\n<\/ul>\n

            Now you have 5 solid foundation exercises that your dog can do within 4 weeks. <\/p>\n

            From here, progress through the other “Basic Moves” exercises in the order that they appear in the program before moving on to the “Getting Stronger” exercises. Remember to take breaks between sets and exercises.  <\/p>\n

            Monitor your dog’s fatigue levels when you start and track your progress.<\/p>\n<\/p>\n

            Developing your Workouts<\/h3>\n

            As with any exercise program, ensure that your dog has the correct body mechanics for the exercises you are about to perform. If he does not have the proper technique yet, perform at least three exercises per workout session, namely:<\/p>\n

              \n
            • 1 exercise that your dog can do<\/span><\/li>\n
            • 1 exercise that your dog is busy mastering<\/span><\/li>\n
            • 1 exercise that is completely new to your dog<\/span><\/li>\n<\/ul>\n

              This provides physical skill and exertion but also asks your dog to think and apply mental focus to a new task, which, in itself, may be really tiring.<\/p>\n

              Sometimes we need to start off with a difficult\/new exercise that requires much mental and\/or physical focus and then end the session with something your dog can do easily in order to end on a high and feeling of accomplishment.<\/p>\n

              When starting, add in some nose targets for weight shifting, some stationary holds and build up your dog\u2019s muscle stamina and exercise skills as you go.<\/p>\n<\/p>\n

              When considering progressions, bear in mind the following:<\/h4>\n

              Increasing strength:<\/h5>\n

              Increasing the difficulty through adding weight (increasing elevation) but keeping the repetition between 5 \u2013 8 will grow muscle strength first and make it stronger.<\/p>\n

              <\/h5>\n
              Increasing muscle stamina:<\/h5>\n

              Increased repetitions along with increasing the contraction duration of a muscle (time under tension) will increase the stamina required from the muscle. Therefore,<\/p>\n

                \n
              • increasing the repetitions from 10 to 12 per set on a particular level of difficulty and<\/li>\n
              • holding a stationary position for longer e.g. from 15 to 30 to 45 seconds,<\/li>\n<\/ul>\n

                before progressing to a more difficult variation of the exercise will increase contraction time and therefore muscle stamina.<\/p>\n

                Increasing muscle stamina may be performed before increasing the difficulty of the exercises.  <\/p>\n<\/p>\n

                How do these exercises fit into a balanced program?<\/h3>\n

                Below is a brief summary of the main body areas the various exercises concentrate on along with what aspect of a balanced program they may target and fulfil.<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
                \n

                *Body Area<\/p>\n<\/th>\n

                		\n

                Exercise<\/strong><\/p>\n<\/th>\n

                		\n

                Warm-Up<\/strong><\/p>\n<\/th>\n

                		\n

                Balance \/ Proprio-ception<\/strong><\/p>\n<\/th>\n

                		\n

                Cardio<\/strong><\/p>\n<\/th>\n

                		\n

                Flexibility<\/p>\n<\/th>\n

                		\n

                Strength<\/p>\n<\/th>\n<\/tr>\n<\/thead>\n

                \n

                <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span>All<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n<\/td>\n

                		\n

                Step Off and up<\/p>\n<\/td>\n

                		\n

                <\/span><\/span><\/span>Yes<\/span><\/span><\/span><\/p>\n<\/td>\n

                		\n

                Yes<\/p>\n<\/td>\n

                		\n

                \n<\/td>\n

                		\n

                \n<\/td>\n

                		\n

                Yes<\/p>\n<\/td>\n<\/tr>\n

                \n

                <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span>All<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n<\/td>\n

                		\n

                Foldback downs<\/p>\n<\/td>\n

                		\n

                Yes<\/p>\n<\/td>\n

                		\n

                \n<\/td>\n

                		\n

                \n<\/td>\n

                		\n

                \n<\/td>\n

                		\n

                Yes<\/p>\n<\/td>\n<\/tr>\n

                \n

                F\/C<\/p>\n<\/td>\n

                		\n

                Tuck-Sit<\/p>\n<\/td>\n

                		\n

                Yes<\/p>\n<\/td>\n

                		\n

                \n<\/td>\n

                		\n

                \n<\/td>\n

                		\n

                \n<\/td>\n

                		\n

                Yes<\/p>\n<\/td>\n<\/tr>\n

                \n

                R<\/p>\n<\/td>\n

                		\n

                Rock-back Sit<\/p>\n<\/td>\n

                		\n

                Yes<\/p>\n<\/td>\n

                		\n

                \n<\/td>\n

                		\n

                \n<\/td>\n

                		\n

                \n<\/td>\n

                		\n

                Yes<\/p>\n<\/td>\n<\/tr>\n

                \n

                All<\/p>\n<\/td>\n

                		\n

                Side shuffle (various)<\/p>\n<\/td>\n

                		\n

                Yes<\/p>\n<\/td>\n

                		\n

                Yes<\/p>\n<\/td>\n

                		\n

                \n<\/td>\n

                		\n

                \n<\/td>\n

                		\n

                Yes<\/p>\n<\/td>\n<\/tr>\n

                \n

                R\/C\/(F)<\/p>\n<\/td>\n

                		\n

                Pivots <\/p>\n<\/td>\n

                		\n

                Yes<\/p>\n<\/td>\n

                		\n

                Yes<\/p>\n<\/td>\n

                		\n

                \n<\/td>\n

                		\n

                \n<\/td>\n

                		\n

                Yes<\/p>\n<\/td>\n<\/tr>\n

                \n

                F\/C\/R<\/p>\n<\/td>\n

                		\n

                Play Bows<\/p>\n<\/td>\n

                		\n

                Yes<\/p>\n<\/td>\n

                		\n

                \n<\/td>\n

                		\n

                \n<\/td>\n

                		\n

                \n<\/td>\n

                		\n

                Yes<\/p>\n<\/td>\n<\/tr>\n

                \n

                C<\/p>\n<\/td>\n

                		\n

                Planks<\/p>\n<\/td>\n

                		\n

                \n<\/td>\n

                		\n

                Yes<\/p>\n<\/td>\n

                		\n

                \n<\/td>\n

                		\n

                Yes<\/p>\n<\/td>\n

                		\n

                Yes<\/p>\n<\/td>\n<\/tr>\n

                \n

                F\/C\/R<\/p>\n<\/td>\n

                		\n

                Elevated Targets<\/p>\n<\/td>\n

                		\n

                Yes<\/p>\n<\/td>\n

                		\n

                Yes <\/p>\n<\/td>\n

                		\n

                \n<\/td>\n

                		\n

                \n<\/td>\n

                		\n

                Yes<\/p>\n<\/td>\n<\/tr>\n

                \n

                All<\/p>\n<\/td>\n

                		\n

                Flexi-8<\/p>\n<\/td>\n

                		\n

                Yes<\/p>\n<\/td>\n

                		\n

                Yes (obstables)<\/p>\n<\/td>\n

                		\n

                \n<\/td>\n

                		\n

                Yes<\/p>\n<\/td>\n

                		\n

                Yes<\/p>\n<\/td>\n<\/tr>\n

                \n

                F<\/p>\n<\/td>\n

                		\n

                Push Ups<\/p>\n<\/td>\n

                		\n

                Y (flat)<\/p>\n<\/td>\n

                		\n

                \n<\/td>\n

                		\n

                \n<\/td>\n

                		\n

                \n<\/td>\n

                		\n

                Yes<\/p>\n<\/td>\n<\/tr>\n

                \n

                F<\/p>\n<\/td>\n

                		\n

                Staggered Push-ups<\/p>\n<\/td>\n

                		\n

                \n<\/td>\n

                		\n

                Yes<\/p>\n<\/td>\n

                		\n

                \n<\/td>\n

                		\n

                \n<\/td>\n

                		\n

                Yes<\/p>\n<\/td>\n<\/tr>\n

                \n

                R\/C<\/p>\n<\/td>\n

                		\n

                Power-Ups<\/p>\n<\/td>\n

                		\n

                \n<\/td>\n

                		\n

                Yes<\/p>\n<\/td>\n

                		\n<\/td>\n\n

                \n<\/td>\n

                		\n

                Yes<\/p>\n<\/td>\n<\/tr>\n

                \n

                R\/C<\/p>\n<\/td>\n

                		\n

                Twist Ups<\/p>\n<\/td>\n

                		\n<\/td>\n\n

                Yes<\/p>\n<\/td>\n

                		\n<\/td>\n\n

                Yes<\/p>\n<\/td>\n

                		\n

                Yes<\/p>\n<\/td>\n<\/tr>\n

                \n

                C<\/p>\n<\/td>\n

                		\n

                Hiccups<\/p>\n<\/td>\n

                		\n<\/td>\n\n<\/td>\n\n<\/td>\n\n<\/td>\n\n

                Yes<\/p>\n<\/td>\n<\/tr>\n

                \n

                R\/C<\/p>\n<\/td>\n

                		\n

                Pop-Ups<\/p>\n<\/td>\n

                		\n<\/td>\n\n<\/td>\n\n<\/td>\n\n<\/td>\n\n

                Yes<\/p>\n<\/td>\n<\/tr>\n

                \n

                All<\/p>\n<\/td>\n

                		\n

                Sustained Sits<\/p>\n<\/td>\n

                		\n<\/td>\n\n<\/td>\n\n<\/td>\n\n<\/td>\n\n

                Yes<\/p>\n<\/td>\n<\/tr>\n

                \n

                All<\/p>\n<\/td>\n

                		\n

                Sustained Stands<\/p>\n<\/td>\n

                		\n<\/td>\n\n<\/td>\n\n<\/td>\n\n<\/td>\n\n

                Yes<\/p>\n<\/td>\n<\/tr>\n

                \n

                All<\/p>\n<\/td>\n

                		\n

                Weight-shifts<\/p>\n<\/td>\n

                		\n

                Yes<\/p>\n<\/td>\n

                		\n<\/td>\n\n<\/td>\n\n<\/td>\n\n

                Yes<\/p>\n<\/td>\n<\/tr>\n

                \n

                All<\/p>\n<\/td>\n

                		\n

                Cavaletti (coming soon)<\/p>\n<\/td>\n

                		\n

                Yes (trotting)<\/p>\n<\/td>\n

                		\n

                Yes<\/p>\n<\/td>\n

                		\n

                Yes<\/p>\n<\/td>\n

                		\n

                Yes<\/p>\n<\/td>\n

                		\n

                Yes<\/p>\n<\/td>\n<\/tr>\n

                \n

                Full Spinal Flexion<\/p>\n<\/td>\n

                		\n

                Cookie Stretches<\/p>\n<\/td>\n

                		\n

                Yes (only towards the end of the warm-up)<\/p>\n<\/td>\n

                		\n<\/td>\n\n<\/td>\n\n<\/td>\n\n

                Yes<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

                *Generalized Workout Body Areas:  F = Front  |  C = Core  |  R = Rear  |  All = Full Body<\/p>\n

                Depending on your dog\u2019s sport, structure or weaker areas, there will be areas you may have more focus on than others<\/em>.<\/p>\n

                Check in the resources below for an example of week’s Workout plan<\/h4><\/p>\n","protected":false},"template":"","class_list":["post-9419","tva_lesson","type-tva_lesson","status-publish","hentry","tva_courses-bk-9-foundational-strength-program","post-wrapper","thrv_wrapper"],"yoast_head":"\nThe Biokinetic K-9<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/thebiokinetick9.com\/biokinetic-k9\/course\/example-workouts\/?tva_skin_id=455\/page\/6\/feed\/feed\/feed\/feed\/feed\/feed\/feed\/feed\/feed\/feed\/feed\/feed\/feed\/feed\/feed\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Example Workouts - The Biokinetic K-9\" \/>\n<meta property=\"og:description\" content=\"Putting your workouts together with an example\" \/>\n<meta property=\"og:url\" content=\"https:\/\/thebiokinetick9.com\/biokinetic-k9\/course\/example-workouts\/?tva_skin_id=455\/page\/6\/feed\/feed\/feed\/feed\/feed\/feed\/feed\/feed\/feed\/feed\/feed\/feed\/feed\/feed\/feed\" \/>\n<meta property=\"og:site_name\" content=\"The Biokinetic K-9\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/thebiokinetick9\" \/>\n<meta property=\"article:modified_time\" content=\"2022-10-19T06:06:17+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/thebiokinetick9.com\/wp-content\/uploads\/2020\/10\/Strength-Activation-Course-Banner-1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1170\" \/>\n\t<meta property=\"og:image:height\" content=\"400\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/thebiokinetick9.com\\\/biokinetic-k9\\\/course\\\/example-workouts\\\/?tva_skin_id=455\\\/page\\\/6\\\/feed\\\/feed\\\/feed\\\/feed\\\/feed\\\/feed\\\/feed\\\/feed\\\/feed\\\/feed\\\/feed\\\/feed\\\/feed\\\/feed\\\/feed\",\"url\":\"https:\\\/\\\/thebiokinetick9.com\\\/biokinetic-k9\\\/course\\\/example-workouts\\\/?tva_skin_id=455\\\/page\\\/6\\\/feed\\\/feed\\\/feed\\\/feed\\\/feed\\\/feed\\\/feed\\\/feed\\\/feed\\\/feed\\\/feed\\\/feed\\\/feed\\\/feed\\\/feed\",\"name\":\"Example Workouts - 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