Incorporating Z-Health Principles

Many people have asked how I’m incorporating the Z-Health principles into my programming, so I thought I’d write-up a blog post to layout how it currently looks.

My goal is to get through the R-phase protocol between 3 and 4 times per week. This can be time-consuming, so I think I’ve figured out a way to break it up and still get maximum benefit.

After approximately 6-8 weeks of total body, fat loss based training, I’ve switched back to my more conventional upper-lower split. Here’s how my warm-ups look on a lower body day:

Activation/Static Stretching

Rectus Femoris Stretch, 30 sec. each
Glute Bridge, 10 reps
Piriformis stretch, 30 sec. each
Side-Lying Clams, 10 reps each

Nothing Earth shattering here; just trying to loosen up my chronically tighter muscles and get the right ones firing.

Z-Health

Talar Mobs
Lateral Ankle Tilts
Ankle Circles
CKC Knee Circles
OKC Knee Circles
Rehab Hip Circles

I throw the Z-Health R-Phase drills in here so I can get some isolated joint mobility and to make sure everything is moving the way I’d like. I liken the R-Phase drills to “micro mobility” while the M2 stuff is more “macro mobility.” This isolatedàintegrated approach seems to work well for me.

Finally, I may throw some Z in after everything else, especially if I feel something is off in the T-spine, shoulder, elbow, wrist, etc. This is done totally by feel.

Magnificent Mobility Drills

Knee Hugs
Pull-Back Butt Kicks
Single Leg RDL
Back Lunge w/Twist
Walking Spidermen
Lateral Lunges
Squat-to-Stands

From that point I’m thoroughly warmed up and ready to rock. It takes 12-15 minutes, depending on how focused I am at the outset.

Stay tuned for Part II where I’ll describe my upper-body warm-up.



Mike Robertson