Stretch & Sculpt: Isometrics, Deep Holds, Toning

About Course

“Stretch & Sculpt: Isometrics, Deep Holds, Toning” is an advanced flexibility and strength program that blends static strength exercises with prolonged holds to build muscular endurance, enhance joint stability, and sculpt lean muscle. Participants will learn to engage muscles isometrically at end ranges, leverage deep stretch positions for toning, and integrate bodyweight holds into targeted routines.

Benefits of the course

Proper engagement of muscles in isometric holds for strength without movement
Techniques for deep static holds that simultaneously stretch and sculpt target areas
Programming strategies to balance tension duration and recovery for optimal toning

Course Content

Personal Recovery Check-In

Principles of tension generation: understanding maximal voluntary contraction
Bracing techniques for core, glutes, and shoulder stabilizers
Joint-safe alignment cues for common isometric holds (plank, wall sit, hollow)
Mind–muscle connection drills to improve neuromuscular recruitment
Isometric Engagement Principles

Progressive loading: increasing hold times in 5-second increments
Partial vs. full-range holds: when to anchor at joint angles vs. end-range
Micro-adjustments: subtle shifts for continuous tension without collapse
Contrast ischemic tolerance: alternating hard and soft holds for deeper adaptation
Deep Hold Mechanics

Instructor

dsadsa dsadasd

4.89

(9 Ratings)

€39.00

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Update:May 26, 2025
Lectures8
Skill LevelIntermediate
Languageenglish,arabic
Quizzes3
Course Duration: 7h 16m

Your Instructor

dsadsa dsadasd

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9 Reviews
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Requirements

Space: Clear area of at least 2×2 meters.
Props: Yoga mat or soft surface; optional yoga blocks or cushions.
Attire: Form-fitting, flexible clothing to observe alignment.
Instructions:
Perform each session 2–3 times per week, alternating focus areas.
Hold each isometric or deep stretch position for 30–60 seconds, resting 30 seconds between sets.
Breathe consistently—exhale to deepen tension and inhale to maintain stability.
Increase hold duration by 5–10 seconds every week as tolerated.
Consult a healthcare professional before beginning if you have existing joint or muscle concerns.

Target Audience

Fitness enthusiasts seeking to combine flexibility work with muscular toning
Athletes looking to improve joint stability and injury resilience
Individuals with a solid base of bodyweight exercise experience

Stretch & Sculpt: Isometrics, Deep Holds, Toning

€39.00

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About Course

Benefits of the course

Course Content

Personal Recovery Check-In

Principles of tension generation: understanding maximal voluntary contraction

Bracing techniques for core, glutes, and shoulder stabilizers

Joint-safe alignment cues for common isometric holds (plank, wall sit, hollow)

Mind–muscle connection drills to improve neuromuscular recruitment

Isometric Engagement Principles

Progressive loading: increasing hold times in 5-second increments

Partial vs. full-range holds: when to anchor at joint angles vs. end-range

Micro-adjustments: subtle shifts for continuous tension without collapse

Contrast ischemic tolerance: alternating hard and soft holds for deeper adaptation

Deep Hold Mechanics

Instructor

dsadsa dsadasd

Your Instructor

dsadsa dsadasd

Requirements

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Stretch & Sculpt: Isometrics, Deep Holds, Toning

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Stretch & Sculpt: Isometrics, Deep Holds, Toning

About Course

Benefits of the course

Course Content

Intro Module: Personal Recovery Check-In

Personal Recovery Check-In

Module 1: Foundations of Isometric Strength – Engaging Muscle Activation

Principles of tension generation: understanding maximal voluntary contraction

Bracing techniques for core, glutes, and shoulder stabilizers

Joint-safe alignment cues for common isometric holds (plank, wall sit, hollow)

Mind–muscle connection drills to improve neuromuscular recruitment

Isometric Engagement Principles

Module 2: Deep Hold Dynamics – Maximizing Tension and Duration

Progressive loading: increasing hold times in 5-second increments

Partial vs. full-range holds: when to anchor at joint angles vs. end-range

Micro-adjustments: subtle shifts for continuous tension without collapse

Contrast ischemic tolerance: alternating hard and soft holds for deeper adaptation

Deep Hold Mechanics

Instructor

Your Instructor

dsadsa dsadasd

Requirements

Tags

Target Audience

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Stretch & Sculpt: Isometrics, Deep Holds, Toning