Continuing Education 

Low Load Training: Bodyweight Exercises for Performance

In this 2-hour class, the DC can learn new and innovative low load bodyweight exercises for in gym, at-home, and outdoor training for athletes of all ages. Designed for practitioners with an interest in sports performance, this course includes exercises and exercise programming strategies to maximize space and time resources. Amy Ashmore, Ph.D., teached this class packed with live demonstrations and interactive engagement. DCs will learn low load training methods and tips for immediate use.



Module 1 Outline
  • Learning outcomes for the class 
  • Definitions
  • Prinicples of overload 
  • Common ways to overload muscles
  • Quiz



Module 2 Outline
  • Review of resistance training research study #1
  • Conclusions of the study
    • With visual feedback
    • With focused effort
  • Review of study #2
  • Conclustions of the study
  • Quiz



Module 3 Outline
  • Body weight exercises demonstrated:
    • Air squat
    • Lunge
    • Lateral lunge
    • Hip hinge
    • Single leg bridge
    • Hamstring march
    • Push-up
    • Tall plank shoulder tap
  • Quiz



Module 4 Outline
  • Programming Methods
    • Paired training 
    • Hybrid complex training
    • Blood flow restriction training
  • Quiz



Module 5 Outline
  • Sample Routines
    • Lower body example #1
    • Lower body example #2
  • Demonstration
  • Hybrid complex training workout
  • Sample template and modificatios
  • Quiz



Module 6 Outline
  • Rest and Recovery
    • Scheduled
    • Intermittent
  • Rest Guidleines
  • Key points
  • Quiz




Amy Ashmore, Ph.D.

CE Hours



  • Each module contains a video presentation and a short quiz. You must view the video prior to taking the quiz. 
  • FOR HELP: If you have technical issues, please contact the Continuing Education Department at 1-800-452-5032 or email at 
  • DISCLAIMER: While Palmer College of Chiropractic endeavors to bring diverse topics and viewpoints for continuing education options for Doctors of Chiropractic, the opinions of presenters do not necessarily represent the views of Palmer College.