The SHIFT Method uses compound exercises and targeted isolated training to work several muscles at the same time. Unique combinations of both compound and isolation exercises developed by creator, Dana Perri focus on getting students the best results possible.
A compound exercise involves more than one major muscle group and more than one joint at a time. The squat is a good example of a compound exercise. It works the thighs and the glutes at the same time and requires the hip and knee joints be involved.
If you’re pushing, pulling, or squatting chances are you’re doing a compound exercise. Compound movements often involve strength and power because of the major muscle groups involved.
An isolation exercise, on the other hand, involves only one major muscle group and one joint. A triceps extension with a dumbbell is a good example of an isolation exercise.
Because isolation exercises only involve one muscle group you tend to use light weights. Isolation exercises are the only way to train the triceps, biceps, and calves without involving larger muscle groups.
How you combine compound exercises and isolation exercise becomes very important because of fatigue. Isolation exercises use one muscle group. If you fatigue an isolated muscle first then use it in a compound exercise, your compound exercise isn’t going to be optimized to produce results. For example, if you did triceps extensions followed by pushups you won’t get as much out of the pushups because the triceps are already fatigued.
During a SHIFT class, both compound and isolation exercises are used. However, they’re used in different ways.
During the cardio phase of a class, more compound exercises are used because they involve the major muscle groups and especially the thighs and glutes. Fast feet, for example, may be combined with jumping jacks. Both exercises involve the legs and can be done quickly to increase the heart rate.
During abdominal training you may have an isolation exercise followed by a compound exercise. For example, a side crunch may be combined with a plank.
Dana Perri’s SHIFT classes involve dozens of exercises choreographed together to make a cohesive and compelling experience. SHIFT classes use fluid transitions from one exercise to the next. The combination of compound and isolation exercises throughout the warm-up, strength training and cool down phases of each class creates the kind of results students are looking for.
