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Plank
Resist movement using core musculature Masses and spaces (James Dexter PT from UNM) Full body alignment High active tension in core Engage quads & glutes, pull shoulder girdle down & back then lift Hold plank for 7-10 seconds with brief rest (2-3 seconds) for multiple repetitions McGill Core resists extension (lateral flexion & rotation in side plank Supine application (Pull Through, Rows, hamstring curls, etc)
Squat
Common Faults:
Maintain a stable core (plank) Substitute lumbar flexion/extension for hip flexion/extension and/or quad dominant movement
Cue Points
Heels down, knees track over toes (no valgus collapse), Knees open during descent (hip external rotation in hips) Stable spine Shin angle and spine angle parallel Distribute weight evenly (no shifting) Lean back and get to ground comfortably Gorilla stomp to find foot and hip position, Hip Scrub Use TRX to pull into spinal extension and use core to stabilize Use TRX to pull into dorsiflexion Arms in biceps curl position and self spot to standing to triceps press
Notes
Motor pattern, mobility, stability
Bottom up - Squat
Overhead Squat Variation (scap drop, T-spine Extension, Hip Mob, etc)
4a
4b
Push
Common fault: Lack of anterior core stability Masses & Spaces Plank Movement Prep: Standing rollout (activate anterior core stability) Chest Press Standing roll out + chest press combination TRX Pushup (same cue points as plank) Different shoulder positions
Common fault: Make it a knee dominant move - we want an hip dominant move Split squat
Both hips are moving into hip extension on the positive phase Front leg closed chain mechanics dorsi/plantar flexion at the ankle, knee flexion/ extension, hip flexion/extension all integrated
Step back lunge (same mechanics as rear foot touches) Cue balance lunge (similar mechanics in front leg) Cue crossing balance lunge (similar mechanics) Leg, hip, & core integration TRX Lunge (ground up)
Both hands down Contralateral hand down to move hip into slight external rotation (Verstegans worlds greatest stretch) No hands down
Lunge
Common fault : Biceps dominant exercise Initiate the movement from the shoulder girdle depression and retraction Movement Prep: Scapular Rows/Scapular Js Feel contraction from armpits to top of hips and through glutes (think plank) Masses and spaces Build Row and Single Arm Row (with no rotation) on this Add the rotation on top (simplicity to complexity)
Pull
Lower to midpoint with no rotation (arm fully extended) Open shoulders away from TRX From this rotated position cue them to think depression/retraction in the shoulder girdle to pull them out of rotation look for the big AH HA moment!
TRX Rotation TRX Warding Lunge TRX Single Leg Chest Press TRX Side Plank w Rotation TRX Power Pull TRX Golfers Rotation (head down) TRX Golfers Rotation (head follows)
Rotation
TRX Windmill
Notes
Shoulder mobility, shoulder stability
Mobility
Putting It Together
Exercise
Reps
8 8 each side 6 each side 4 cycles 8 each side 4 cycles each side 8 8 each side 8 8