Exercise Prescription by Summit Physio & Performance
Build strength, improve mobility, and enhance flexibility with evidence-based exercise programs tailored to your specific needs
Exercise prescription at Summit Physio & Performance
Exercise prescription at Summit Physio & Performance goes far beyond generic workout plans. It's a customized program of specific exercises based on your unique needs, movement assessment findings, and performance goals. Our Doctors of Physical therapy design targeted movements to build strength, improve flexibility, enhance mobility, and support long-term recovery or performance enhancement.
We don't believe in one-size-fits-all solutions. Every home exercise program we create is based on thorough assessment, evidence-based principles, and your specific movement patterns. Whether you're recovering from injury, preventing future problems, or optimizing athletic performance, our exercise prescriptions bridge the gap between treatment and real-world function.
The Three Pillars of Our Exercise Prescription
STRENGTH
Building resilient, powerful movement patterns that support your activities and protect against injury.
Progressive Loading We systematically progress resistance and complexity to build strength without overwhelming healing tissues or causing setbacks. We focus on appropriate dosage with the adequate number of reps and associated RPE (ratings of perceived exertion) that will make meaningful progress. We will prescribe specific dosages based on your needs including:
Rehab dose: 3-4 sets x 8-20 reps with an intensity of 30-80% 1RM, 90 sec rest
The dose required when someone has a local dysfunctional tissue issue
Strength dose: 5 sets of 5 reps with an intensity of 80% 1RM, 90 sec rest
Using the muscles as as system to move objects or our body efficiently
1RM: the amount of weight an individual can lift one time and one time only with good firm (reference: Anemaet, 2014)
Hypertrophy dose: 3 sets of 10 reps with an intensity of 70% 1RM, 90 sec rest
Endurance dose: 3 sets x 20 reps on average, at an RPE of 60-70%
Muscular: 3 sets x 20 reps, 90 sec rest, Intensity: Moderate (5-6/10 RPE)
Aerobic: 5 sets x > 3 min work, 90 sec rest, Intensity: 2:1 work:rest ratio
Anaerobic: 5 sets x < 2 min work, 30 sec rest, Intensity: 3:1 work:rest ratio
Long duration: 1 set x > 12 min, Intensity: 70-85% Max HR
Power dose: 10 sets x 3, 3 min rest, variable intensity
Speed, force x velocity
Patterns Exercises that directly translate to your sport or daily activities, ensuring strength gains improve real-world performance.
Targeted Weakness Addressing specific muscle imbalances and weaknesses identified during assessment to restore optimal movement patterns.
MOBILITY
Restoring and maintaining the range of motion necessary for efficient, pain-free movement.
Joint-Specific Work
Targeted exercises to improve mobility in restricted joints identified during assessment. We often use banded joint distractions with oscillation type motions to improve mobility. .
Dynamic Mobility
Movement-based drills that improve flexibility while training control through new ranges of motion.
Fascial Chain Mobility
Exercises addressing entire movement patterns rather than isolated joints for comprehensive improvements.
STRETCHING
Strategic flexibility work to optimize muscle length and reduce tension.
Targeted Stretching
Specific active or passive stretches for muscles identified as short or restricted during assessment. Education on custom warms up and cool down for workouts is often recommended.
PNF Techniques
Advanced stretching methods using contract-relax patterns for superior flexibility gains.
Functional Flexibility
Stretches that improve range of motion in positions specific to your sport or activities.
Our Exercise Prescription Process
1. Comprehensive Assessment
Movement screen to identify limitations and compensations
Strength and functional testing to find imbalances and weaknesses
Flexibility assessment to determine restrictions
Functional testing specific to your activities
2. Program Design
Exercises selected based on assessment findings
Appropriate sets, reps, and resistance prescribed
Clear progression plan established
Integration with manual therapy treatments
3. Instruction & Coaching
Hands-on teaching of proper form
Video assessment and analysis when needed
Modifications based on your ability
Focus on movement quality over quantity
4. Progressive Adaptation
Regular reassessment of progress
Program adjustments based on response
Gradual increase in complexity and load
Transition toward independent management
Exercise Prescription in Your Treatment Plan
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Initial exercises focusing on proper activation, basic strength, pain levels, and movement quality.
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Progressive loading and complexity as your body adapts and movement improves.
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Sport-specific exercises and functional movements that translate to your activities.
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Long-term program for continued progress and injury prevention.
Frequently Asked Questions
How is this different from personal training?
Our exercise prescriptions are designed by Doctors of Physical Therapy based on comprehensive movement assessment. We address specific dysfunctions and limitations, not just general fitness.
What if an exercise causes pain?
We'll modify or replace any exercise that causes pain. Communication is key—let us know immediately so we can adjust your program
Can I do my regular workouts too?
Absolutely! We'll design your therapeutic exercises to complement your training, not interfere with it.
Can I exercise after treatment?
Movement after treatment is encouraged. We'll provide specific guidelines based on your treatment intensity and training schedule.
Do I need a gym membership?
Not necessarily. We can design effective programs for home, gym, or hybrid settings based on your preferences and available equipment.
The Summit Physio Approach
Precision Programming
Every exercise is selected for a specific purpose based on your assessment, not pulled from a generic template.
Quality Over Quantity
We emphasize perfect form and appropriate progression rather than rushing through exercises or adding unnecessary volume.
Education-Focused
You'll understand why each exercise is prescribed and how it addresses your specific limitations or goals.
Integrated Approach
Exercise prescription works synergistically with our manual therapy techniques for comprehensive results.
Performance Orientation
We don't just get you out of pain—we optimize your movement for peak performance in your chosen activities.
Highly Rated on Google
Stop guessing with generic exercises. Get a precision exercise prescription designed specifically for your body, your limitations, and your goals.
