Phase 2 and 1 Progression Equipment

Equipment you will need for Phase 2 or 1 progression

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Adjustable Dumbbell Options

Purchase goal: Acquire 2 dumbbells if you don’t already have them. They should work great for your budget, time, ease of use, and storage needs.

Notes:
You’ll want to get a weight range that enables you to go from extremely light to challenging.

Once you’ve learned about the dumbbell options and the pros / cons then you can of course buy any dumbbell or use any option that you feel fits you. There may be some colors or other features you like. . .

The following is a guide for making the best buying decision:

What dumbbell weight range is appropriate for you:   

  • If you often use red and yellow bands for your pushes and pulls you’ll want to get adjustable dumbbells up to 20 – 25lbs “each”.
  • If you often use black bands and on rare occasion use purple bands for your pushes and pulls you’ll want to get adjustable dumbbells up to 35 – 40lbs “each”.
  • If you often use purple and green bands for pushes and pulls you’ll want to get adjustable dumbbells up to a minimum of 50lbs “each”.

Pros & Cons of adjustable dumbbell options

Plate weight & collar option (usually lowest cost):

For many years these were the only type of adjustable dumbbells on the market.   They work great and your muscles will respond just as well the priciest model.  

Pro:

  • Very economical and they will get the job done resistance wise just as well as the most pricey adjustable dumbbell.  
  • You can start with a lower weight dumbbell and only buy a limited amount of plates that you feel is best for now. 
    Then by simply buying more plates you can add more weight later.

     

Con: 

  • It will take upwards of 20sec. more per dumbbell to adjust as compared to the high end adjustable dumbbell.
  • Extra plate weight will require a small storage space.
  • New plate weight can be surprisingly expensive.  Although, if you can find used plate weight it’s very low cost.

     

    *For all dumbbells below if you have requirements for more weight simply add more plate weight.  Make sure the diameter of the plate weight you acquire matches the dumbbell diameter.   All options above are in what’s referred to as standard bar size (not to be confused with the brand standard).

     

Quick adjust dumbbell models (mid level cost):

There is a large variety of adjustable dumbbells on the market.  These are not personally tried, trued, and tested options – these are just options and my best guess for you by researching online.   Some of the cost effective quick adjust dumbbells found here have similar mechanisms to other models I have used and found easy to use.  

Pro:  

  • These mid level quick adjust dumbbells usually work extremely well once you learn certain tricks to easy adjust (such as making sure the handle is fully inserted into the cradle before adjusting plate weight). 
     

Con: 

  • If the dumbbell weight becomes not enough as you get stronger this type of dumbbell will require you to buy entirely new dumbbells for more weight.  

Premium quick adjust dumbbells:

These options are either the Ferrari of adjustable dumbbell quality or  heavier weight.

Pro:  

  • These premium quick adjust dumbbells are seamless to use or provide a weight range that’s difficult to find in other quick adjust options.

     

Con: 

  • If the dumbbell weight becomes not enough as you get stronger this type of dumbbell will require you to buy entirely new dumbbells for more weight.
  • Pricey. . .   

Foam Stability Pad

The unstable surface of the stability pad creates greater demand on your nervous system to sense position and coordinate even more complex muscle recruitment patterns. 

This gives you more balance, coordination, and strength stimulus for more results without increasing load.  This is excellent for your whole body but especially the intrinsic foot musculature and ankles which is where most balance on the pad begins.  

The Foam stability pad is much simpler than the dumbbell options.

There is just one option