BASIC BFR WORKOUTS
BASIC BFRT - LOWER EXTREMITY
This workout will familiarize you with a basic implementation of BFR. Over the next few weeks, we will introduce you to each exercise and suggest some progressions. If you are only using BFR on the lower extremity, you should do this combination at least three times a week for three weeks. Combined upper extremity BFR, you should do this workout at least two times a week for three weeks.
This combination uses body weight only. Do not supplement with additional weight or resistance.
First, before you begin, drink at least 16 ounces of water. Also, avoid caffeine at least 30 minutes before you start. We will provide more details in a future post.
You should not feel numbness or tingle at any point. If you do, stop, and loosen the cuffs. If you feel pain or tightness in the chest, shortness of breath, or experience profuse sweating, stop, call 911, and remove the cuffs.
Put on the cuffs and tighten.
This set consists of three different exercises. You will do 30-15-15-15 sets for each exercise with 30 seconds of rest between sets. You will want to rest for at least 2 minutes between the exercises. In total, this set of exercises should take you approximately 18 minutes.
Heel Raisers - The first exercise is focused on strengthening the calf muscles and is called "Heel Raisers." You will be working the gastrocnemius and soleus muscles. The gastrocnemius has two heads that originate just above the knee. The soleus is attached at the back of the tibial bone.
If you are beginning an exercise program, you may want to position yourself close to the kitchen counter or a high-backed chair. You should reach out and hold the counter for stability or weight reduction. We have seen people of all fitness levels do this exercise and experience tenderness or delayed onset muscle soreness (DOMS) 24 to 48 hours later.
Rest for 2 minutes. We like to keep the cuffs tightened, but if you need to, lift the dial and let the dial loosen a little.
Before starting the next exercise, check the tightness of your cuffs. Feel free to tighten them. The tissue under the cuff compresses with the cuff's pressure, causing the cuff to feel loose. If you can rotate the dial clockwise, do it!
Chair Sits/Squats - The second exercise works your glutes, hamstrings, and quads, and we call it "Chair Sits/Squats."
Place a chair behind you. Face away from the chair; feet shoulder-width apart. As you squat, keep your head and neck raised. Move your arms forward to help balance. You do not need to tap the chair on each squat. We Primarily like the chair as an indicator of the lowest point you should go.
If you are beginning an exercise program, you may need to reduce the reps in the first set to just twenty.
Rest for at least 2 minutes, drink more water and check your cuff tightness. Tighten if they feel loose.
Supine Bridge - The third and last exercise works your glutes, hamstrings, abs, and lower back muscles, and we call the "Supine Bridge."
Lay on your back, arms out to the side, with palms flat on the ground. Bring your knees forward with your feet also flat on the floor.
Press your hips upward toward the ceiling. Hold at the top for 3 seconds, then lower your hips to the ground.
Release the cuffs. Walk slowly for 2 minutes.