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Movement: Dynamic Strength/Endurance Sling Patterning Exercise 20: Intermediate-Advanced Bear Crawl- Feet On Disc 1 2 3 4 5 6 Notes: R 20
Movement: Dynamic Strength/Endurance Sling Patterning Exercise 21: Intermediate-Advanced High Plank Walkout - Feet On Disc Objective: Improve Scapular and Functional Front and Back Line endurance Primary Movement: Isometric Scapular and core stability/endurance. GH Joint Flexion/Extension Primary Motion Plane: Sagittal Plane Sets and Repetitions: 1-3 sets / 5-20 yards • Movement Description: Begin in high plank posture with your wrist under shoulders and your toes in the middle o f the FD(s). • While keeping your torso parallel to the floor, slowly flex the knees and hips, pulling the FD(s) in toward the arms without changing the position of the torso. Lift knees off of the floor slightly while maintaining a neutral spine. • Once the full range of motion is achieved, walk the hands out slowly until the body is back in a high plank position, not allowing the FD(s) to move while walking forward with the hands. • Foundation Movement: • Perform just a knee tuck, not moving the hands. • Progressions: • Change movement to multi-planar and or add resistance tubing Notes: 21 R
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3D Movement Level 1
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Scientific Principles to Consider w
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Page 18 and 19: Movement: Active Isolated Mobility
Page 40 and 41: Movement: Dynamic Strength/Enduranc
Page 42 and 43: Movement: Active Isolated Stability
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