Workouts and Practical Exercise Tips

SUGGESTED TRAINING ROUTINES

Beginner

The Beginner Training Routine is for athletes, runners or active consumers and professionals new to ShinTekk. This routine introduces the resisted dorsiflexion exercise to build strength (using the three Performance Resistance Bungees) or rehab an injury (using the three Rehab Resistance Bungees) and increases in intensity gradually over the course of 12 weeks.

Advanced

The Advanced Training Routine is for anyone seeking to achieve higher levels of performance. The Advanced routine provides comprehensive weekly workouts and can be used with the three Performance Resistance Bungees or the two Advanced Resistance Bungees (with the ShinTekk Aluminum model). Choose from the following three weekly sets based on your stage of training:

12-week macrocycle consisting of three 4-week microcycles

 

Microcycle 1 (Weeks 1-4)

Complete 2x/week:

Seated – 4 sets of 10 repetitions/per leg

Standing – 4 sets of 10 repetitions/per leg

Using the medium (yellow) Resistance Bungee

 

Microcycle 2 (Weeks 5-8)

Complete 3x/week:

Seated – 4 sets of 10 repetitions/per leg

Seated – 3 sets of 5 second isometric holds/per leg

Standing – 4 sets of 10 repetitions/per leg

Standing – 3 sets of 5 second isometric holds/per leg

Using the heavy (red) Resistance Bungee

 

Microcycle 3 (Weeks 9-12)

Complete 4x/week

Seated – 4 sets of 10 repetitions/per leg

Seated – 3 sets of 10 second isometric holds/per leg

Standing – 4 sets of 10 repetitions/per leg

Standing – 3 sets of 10 second isometric holds/per leg

Using the extra heavy (black) Resistance Bungee

 

Experienced

The Experienced Training Routine is for athletes seeking to achieve higher levels of performance. This routine provides comprehensive weekly workouts. Choose from the following three weekly sets based on your stage of training:

 

Training

Complete 4x/week

Seated – 4 sets of 10 repetitions/per leg

Standing – 4 sets of 10 repetitions/per leg

Set 1 – Using the medium (yellow) Resistance Bungee

Set 2 – Using the heavy (red) Resistance Bungee

Set 3 – Using the extra heavy (black) Resistance Bungee

Set 4 – (5 reps) ½ dorsiflexion & (5 reps) full dorsiflexion

 

Easy Week

Complete 2x/week

Seated – 4 sets of 10 second isometric holds/per leg

Standing – 4 sets of 10 repetitions/per leg

Set 1 – Using the medium (yellow) Resistance Bungee

Set 2 – Using the heavy (red) Resistance Bungee

Set 3 – Using the extra heavy (black) Resistance Bungee

Set 4 – (5 reps) ½ dorsiflexion & (5 reps) full dorsiflexion

 

Tapering

Complete 2x/week

Standing – 4 sets of 10 second isometric holds/per leg


 

Practical Exercise Tips

  • You can use ShinTekk sitting down or standing up. See the User Guide for specific ways to use ShinTekk in either position. NOTE: When using ShinTekk, make sure your heel is pressed firmly down on the base when lifting the U-Bar with the top area of your foot just below your toes.
  • With all exercises, posture and body alignment is critical. Keep the shoulders and hips aligned, tighten the abdominals, and relax the knees. Be sure to practice the safest posture possible by maintaining a natural spinal curve
  • Use the Resistance Bungee prescribed by your athletic trainer, physician or therapist for the prescribed sets and repetitions. Rest between sets.
  • Include proper warm-up and cool-down activities with your resistance or flexibility training program.
  • Perform all exercises and stretches in a slow and controlled manner. At no time should you feel “out of control”; remember to control the Resistance Bungee rather than allowing it to control you. Do not allow the Resistance Bungee to snap back.
  • Avoid hyperextending or over-flexing joints when exercising or stretching. Don’t lock the joints.
  • Breathe evenly while performing exercises or stretches. Exhale during the more difficult phase of the repetition. Don’t hold your breath.
  • For beginners, perform the exercises or stretches with the lightest Resistance Bungee until you are comfortable, then add the next level resistance. Begin with 8 to 10 exercises that target major muscle groups or joints.
  • Exercise with the color Resistance Bungee that was prescribed for you, or with a color that allows you to complete 2 to 3 sets of 10 to 15 repetitions with mild fatigue on the last set.
  • Progress to the next color Resistance Bungee when you are able to easily complete the 3 sets of 10 to 15 repetitions.

 


Information for Healthcare Professionals

Indications

In addition to general strength and fitness programs, resistance dorsiflexion is indicated for rehabilitation of a variety of injuries, including shin splints, ankle sprains, knee strains and other muscle soreness:

  • Resistance training for
    • Postural impairments
    • Motor function impairments
    • Muscle performance impairments
  • Stretching exercises for muscle length impairments
  • Balance training for balance and gait impairments
  • Cardio training for cardiorespiratory impairments
  • Functional and sport-specific training for functional limitations

For patients using the ShinTekk as part of a home therapy program, it is imperative to instruct the patient on safe and proper use of the ShinTekk and the correct Resistance Bungees (Rehab tension Resistance Bungees).