FDM Flipbook

3D Movement
Level 1

Scientific Principles to Consider with Use of Flex Disc
Introduction
Ground-based exercise is the root of our primitive movement pattern foundation.
We all began our existence in a crib on our back and progressing to our stomach and
then onto our hands and knees followed by kneeling, standing, walking, running and
jumping. The Flex Disc® functional training tool allows for transitional postures to have
a different level of ground reaction force response and reactive neuromuscular
facilitation. This allows us to progress program designed to a next level of refining
performance and expediting rehabilitation.
It is imperative to have a clear understanding of the energy systems, myofascial slings
and biomechanical needs to optimize the training adaptations with the Flex Disc
functional training tool. A brief review of the aforementioned essential knowledge
set up the program design suggested within this manual.
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Scientific Principles to Consider with Use of Flex Disc
Energy Systems
ATP is the fuel for movement. ATP breaks down into ADP + an
inorganic phosphate + a hydrogen ion and 7.3 kcals.
ATP is used in the two major energy systems: Aerobic and
Anaerobic Systems
The first used and most immediate energy system is the anaerobic
system, which is subdivided into the Phosphgen System (ATP-CP)
and the Lactate System (ATP-LA).
Regardless of the effort of movement, the ATP-CP system is the
primary system in use for the first 10-15 seconds. The ATP-LA
system is then the primary catalyst for ATP breakdown. The ATP-LA
system is the primary energy system in use for up to 120 seconds
of movement.
The Aerobic System is the most abundant and largest energy
system allowing for nearly endless volumes of movement at
submaximal levels. This system becomes the primary system in
use after efforts lasting greater than three minutes.
It is important to note that no one system is ever in use exclusively,
regardless of the duration or effort of movement.
For optimal ATP regeneration it is important to note in the graph below the work to rest ratios
System Work to Rest Ratio Duration of Rest Ranges
ATP-CP 1:6 up to 1:12 3 to 5 minutes
ATP-LA 1:3 up to 1:5 60 to 120 seconds
Aerobic 1:1 or less < 1 minute
It is important to note that full regeneration of ATP occurs in approximately 5 minutes where as phosphocreatine levels fully regenerate in approximately 8 minutes.
It is also important to note that the accumulation of hydrogen ions from high intensity exercise that is greater than 15 seconds but less than 3 minutes requires lactic
acid and sodium bicarbonate to buffer the accumulation of hydrogen in the bloodstream. The point when the body cannot sustain that level of effort for an extended
period of time is called the Lactate Threshold or Ventilatory Threshold. :
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Scientific Principles to Consider with Use of Flex Disc
Biomechanics
Physics of movement and having a solid knowledge of biomechanical
principles will allow a movement specialist the capacity
to create necessary progressions and regressions in movement for
clients/patients quickly. Biomechanics is a subset of Kinesiology,
the study of human movement. It is constantly evolving and
changing therefore there are no right or wrong ways to move or
not move, simply efficient and inefficient. Therefore, two essential
tools for movement specialists to utilize in their programming, a
sort of Swiss Army knife, is their ability to access fundamental
biomechanical principles and to critically think in context to
human movement challenges.
For the application of movement specialists, a type of body
mechanics is divided into static and dynamic movement. Static
refers to the body or objects in a resting state where as dynamics
refer to the body or objects accelerating and decelerating by an
action potential, either internal or external forces.
Further subdivided, dynamics, within rigid-body mechanics, had
two branches: kinematics and kinetics. Kinematics is the description
of the body in motion. Kinetics is the description of the forces
acting on the body in motion or for that matter, not in motion.
The nine principles of biomechanics are, Force-Motion, Force-Time, Inertia, Range of Motion, Balance, Coordination Continuum, Segmental Interaction,
Optimal Projection and Spin.
Biomechanical Principles
Force
Time
Force
Motion
Inertia
Range
of
Motion
Balance
Coordination
Segmental
Interaction
Optimal
Projection
Spin
These nine principles in conjunction with Newton’s Three Laws are important for movement specialists to have cognition of in program design.
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Scientific Principles to Consider with Use of Flex Disc
Newton’s Three Laws of Motion
Newton’s first law of motion states, “ Every object in a state of
uniform motion tends to remain in a state of motion unless an
external force is applied to it. “ Also know as the Law of Inertia.
Newton’s Second Law of Motion states, “The relationship between
an object’s mass m, its acceleration a, and the applied force F is
F=m x a
Newton’s Third Law of Motion states, “For every action there is an
equal and opposite reaction.”
Planes of Motion:
Sagittal Plane typically refers to movements such as flexion and
extension in joints such as the elbow or knee but also refer to
shoulder to hip as well.
Frontal Plane motion refers typically to movements such as
adduction and abduction in joints like the shoulder and hip
Transverse plane motion refers to rotational movement in joints
such as the hip, shoulder and torso.
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Scientific Principles to Consider with Use of Flex Disc
Newton’s Three Laws of Motion
Muscle Activation:
There are three types of muscle activations, concentric, eccentric
and isometric.
Concentric muscle action refers to when actin and myosin are
being shortened while being activated.
Eccentric muscle contractions occur when the actin and myosin
are elongating while being activated.
Isometric muscle activation is when no change in length occur
when the actin and myosin are being activated.
When a muscle is activated there are forces that pull equally on all
attachments. The tensile force occurs actively and passively. Active
tension is the force developed between actin and myosin fibers in
the sarcomeres of activated motor units. Passive tension is force
that comes from an elongation of the connective tissue within the
musclotendon junction.
A
Isometric
B
Isometric
Concentric
Eccentric
Concentric
Deltoid holds
arm in abduction
Eccentric
Deltoid shortens
to raise arm in
abduction
Deltoid lengthens
to lower arm in
adduction
Hamstrings hold
thigh in flexion
Hamstrings shorten
to raise thigh in
extention
Hamstrings lengthen
to lower thigh in
flexion
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Scientific Principles to Consider with Use of Flex Disc
Three Mechanical Characteristics of Muscle
Force-Velocity Relationship refers to the
force a muscle creates when fully activated
and varies with the velocity. The force
muscle can create decreases with increasing
velocity of shortening or concentric
muscle action. Alternatively, the force the
muscle can resist increases with increasing
velocity of lengthening or muscle action.
Force-Length Relationship describes the force produced by a
muscle or muscle groups related to the resting length of the
muscle. At a normal resting length of a muscle, there is an ideal
overlay of the actin and myosin
within the sarcomere (a). Known
as the Sliding Filament Theory,
this alignment within the muscle
100
produces optimal torque to
generate force. If however a
80
muscle or muscle group is shortened
or lengthened, the actin
60
and myosin will have less than
40
optimal gripping ability within
the sarcomere to produce the
20
ideal torque to produce force (b
or d respectively).
(d)
Tension (percent of maximum)
0
1.2 ?m
(c)
Force-Time Relationship,
also referred to as
the electromechanical
delay, is the time it
takes from the motor
action potential to the
rise or peak in muscle
tension.
(a)
(b)
Decreased length
Increased length
Optimal
resting length
Strength
2.1 ?m 2.2 ?m 3.6 ?m
peak force
peak force
Time
Force -Time Curve
maximum contraction
submaximum contraction
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Scientific Principles to Consider with Use of Flex Disc
Three Mechanical Characteristics of Muscle
Another key concept to program development and movement
efficiency is the Stretch Shortening Cycle (SSC). The SSC occurs at
all levels of movement, from getting out of a chair to Olympic
events. Specifically, it is the rapid eccentric loading of a muscle
complex or fascial meridian in the opposite direction of the quick
concentric movement.
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Scientific Principles to Consider with Use of Flex Disc
Three Mechanical Characteristics of Muscle
Stretch Reflex, also known as the myotatic reflex, is facilitated by
the muscle spindles, which are sensory receptors located between
the muscle fibers that detect the length and speed of elongation
of the sarcomeres. This sensitivity to stretch protects the muscles
from stretch-related injuries largely in rapid stretches.
Muscle Spindles are responsible for a very important neuromuscular
effect called reciprocal inhibition. This is when the antagonist
of a moving muscle group is deactivated to increase movement
efficiency. This is also useful when performing mobility
activities such as Proprioceptive Neuromuscular Facilitation (PNF).
To optimize programming with the Flex Disc, the biomechanical
principles previously discussed are essential concepts for application.
Through the program in this manual and workshop, these
concepts will be applied and thoroughly explored.
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Scientific Principles to Consider with Use of Flex Disc
Myofascial Meridians
Myofascia refers to the bundled together, inseparable nature of
muscle tissue (myo-) and the complimentary web of connective
tissue (fascia). The simplest way to depict these meridians are
geometric lines of pull passing from one “station” or muscle
attachment to the next. There are eight primary lines following
the theory of Thomas Myers in his book Anatomy Trains. These
myofasical meridians are:
Fig1 The Superficial Back Line Fig2 The Superficial Front Line Fig3 The Lateral Line Fig4 The Spiral Line
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Scientific Principles to Consider with Use of Flex Disc
Myofascial Meridians
Fig5 The Arm Line
Fig6 The Functional Lines
The Back Functional Line (BFL)
The Front Functional Line (FFL
Fig7 The Deep Front Line
It is important to note that the meridians proceed in a consistent
direction without interruption. This is important in program
design and in form while performing the movements. The
program design must be sensitive to these altered length tension
relationships with the objective of creating balanced length-tension
relationships throughout the kinetic chain.
The concepts of Anatomy Trains and Myofascial Meridians is still a
progressive theory of how muscles are connected throughout the
body, therefore it is important to understand the theory is not
“scientifically supported theory” as it has not been confirmed by
detailed dissections or other scientifically reliable evaluations.
Anecdotal evidence and years of applied practice has provided
enough proof for movement and massage therapists to apply the
theories with great success.
Application of these theories as a Flex Disc Movement Specialist is
important in progressive performance and restorative programming.
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Scientific Principles to Consider with Use of Flex Disc
Flex Disc Movement-Based Training Model
Objectives:
Establish the movement based training model progressions
Explain the importance of a personal trainer as a Flex Disc Movement
Specialist
Identify how the Flex Disc’s unique configuration is different from
other training tools of similar capacities
Warm-up Exercises
Supine 2 Leg-Leg Curl
See-Saw Plank
Lateral Lunge
Identify the following for each movement:
• Joint movement
• Myofascial Slings in primary use
• Plane of Movements
• Effect of Gravity on the Movement
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Scientific Principles to Consider with Use of Flex Disc
Flex Disc Movement-Based Training Model
Flex Disc Exercise Progressions:
Phase 1: Flex Disc Mobility Movement Sequencing
Within each phase it is important to make progressions from
proximal to distal-work from the inside, out. With this in mind
programming must start from the ground and work its way up.
The following flow table shows the progressions:
Body Positions:
Supine Side-Lying Prone Quadrupal Kneeling Half Knee Symmetric Asymmetric Single
Planes of Movement Progressions:
Sagittal Frontal Transverse
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Scientific Principles to Consider with Use of Flex Disc
Flex Disc Movement-Based Training Model
When a joint complex such as the ankle has had limited movement
or has been injured, the mobility is significantly compromised
due largely to the fascial matrix increased plasticity. Therefore
the mobility necessary for the joints above (the knee) and
below (the foot) must go the path of least resistance (Law of
Facilitation). An example of the Law of Facilitation is when a stiff
or stable ankle will cause mobility in the foot provoking plantar
fasciitis and mobility in the knee can cause a multitude of injuries
such as meniscus damage, plica and cruciate damage.
Phase 2: Fitness and Endurance-Movement Efficiency
Flex Disc programming for fitness and endurance, upon obtaining
the ideal mobility and stability for symmetrical movement
patterns must be focused on movement patterns versus isolated
muscle development.
• The five basic movement patterns are:
• Push (Vertical and Horizontal)
• Pull (Vertical and Horizontal)
• Bend and Lift
• Single Leg/Split Stance
• Rotational/Anti-Rotational
Fascial and muscle balance is achieved through normal
length-tension relationships and normal force-coupling relationships.
This will promote ideal movement efficiency. This is
acquired through controlled movement without momentum at
this phase of training.
Phase 3: Performance
Performance training is built upon the movement efficiency
developed in Phase 2 of the training continuum. Within this
phase, coordination, reactivity, agility, speed, quickness and
power are developed. The anaerobic energy system, specifically
the Phosphagen System (ATP-CP) will be developed within this
phase through proper work to rest ratios. (Table 1).
Interval training modalities must be the primary programming for
developing the anaerobic pathways and most consider the
following variables:
• Repetitions
• Intensity of work
• Duration of work
• Duration of recovery
It is imperative for the movement specialist to discontinue the
movements when the quality of the repetitions decrease by 10%
or more. “Practice makes permanent.”
The increase in program intensity and volume, within each phase
of the training continuum, must increase by approximately 10%
every 1-2 weeks for 3 to 5 weeks followed by a recovery week to
prevent overtraining adaptations.
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Scientific Principles to Consider with Use of Flex Disc
Flex Disc Movement-Based Training Model
Flex Disc Exercise Progressions:
Phase 1: Flex Disc Mobility Movement Sequencing
Within each phase it is important to make progressions from
proximal to distal-work from the inside, out. With this in mind
programming must start from the ground and work its way up.
The following flow table shows the progressions:
Body Positions:
Supine Side-Lying Prone Quadrupal Kneeling Half Knee Symmetric Asymmetric Single
Planes of Movement Progressions:
Sagittal Frontal Transverse
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3D Movement - Level 1
E ercises
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Movement: Active Isolated Mobility
Exercise 1 - Beginner
Extended Childs Pose-Reach and Rotate
Objective:
Increase Thoracic/Lateral Sling Mobility
Primary Movement: Static shoulder/knee/hip flexion; Glenohumoral joint external/internal rotation
Primary Motion Plane: Static in Sagittal Plane, Dynamic in Transverse Plane
Sets and Repetitions: 1 - 2 sets / 5 - 10 repetitions
• Movement Description:
Begin in an extended child’s pose position with your hands on top of the Flex Disc (FD).
• Inhale through the belly, and upon exhale reach long through the arms while rotating your palms from down to
up (pronated to supinated).
Hold the rotated hand position for 2 to 3 seconds or to the end of the exhale.
Inhale, relax to the starting position.
• Repeat the pattern for the desired number of repetitions.
• Foundation Movement:
Begin by kneeling with knees under hips and your hands on top of FD sitting on 12-18” table box in front of you
• All other movements as enumerated in Movement Description
• Progressions:
• Attach one end of the tubing to opposite side of FD from where the palm is resting. Attach the other end of the
tubing to a door anchor or any other type of stationary anchor point. This will facilitate a greater passive stretch in
the lateral sling.
Notes:
1
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Movement: Active Isolated Mobility
Exercise 1 - Beginner
Extended Childs Pose-Reach and Rotate
1 2 3
4 5 6
Notes:
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1

Movement: Active Isolated Mobility
Exercise 2 - Beginner
3D Childs Pose
Objective:
Increase Thoracic/Lateral Sling Mobility
Primary Movement: Shoulder Flexion and Thoracic Lateral Flexion
Primary Motion Plane: Frontal Plane
Sets and Repetitions: 1-2 sets / 4-6 repetitions per side
• Movement Description:
Begin by kneeling on the floor with your hands on the FD with palms facing down.
• Flex the knees, hips, ankles and shoulders so that the hips are back on your heels and the arms are extended out in
front of you with your arms straight and a gap between your arms and ears.
• Slowly guide FD to the right, keeping the arms fully extended while slowly exhaling as you reach a range of
motion that is tolerable in the intensity of stretch on the left torso.
Hold for 10 seconds breathing deeply.
• Switch sides and repeat the 10 second hold on the right.
• Foundation Movement:
Kneeling with knees under hips and FD on 12” to 18“ tall table or box in front of you
• All other movements as enumerated in Movement Description
• Progressions:
Attach one end of the tubing to opposite side of FD from where the palm is resting
Attach the other end of the tubing to a door anchor or any other type of stationery anchor point
• This will facilitate a greater passive stretch in the lateral sling
Notes:
2
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Movement: Active Isolated Mobility
Exercise 2 - Beginner
3D Childs Pose
1 2 3
4 5 6
Notes:
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2

Movement: Active Isolated Mobility
Exercise 3: Intermediate
Swim Circles
Objective:
Increase Scapulothoracic, Glenohumeral/Lateral Sling Mobility
Primary Movement: Thoracic Flexion
Primary Motion Plane: Frontal Plane
Sets and Repetitions: 1-2 sets / 5 -10 repetitions in each direction.
• Movement Description:
Begin in a quadruped position with your hands on the FD’s.
Rock hips back onto the heels while simultaneously extending the arms overhead into a child’s pose position.
• Maintain the hip and knee flexion while taking the arms from the extended “I” position to a “T” position so that the
wrists are parallel to the shoulders, all the while keeping the arms completely straight.
Bring the arms together while returning back to the quadruped position.
• Repeat the movement for the desired number of sets and repetitions.
• Foundation Movement:
• Extended Childs Pose position.
• Progression:
Reverse the movement pattern, starting with the arms out to the “T” position then moving to the “I” position.
• Allow the hips and knees to extend when going into the “I” or “T” position so that there is a high core engagement at
the end ranges of motion.
Notes:
3
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Movement: Active Isolated Mobility
Swim Circles
Exercise 3: Intermediate
; IntermediateIntermediate
1 2 3
4 5
Notes:
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3

Movement: Active Isolated Mobility
Exercise 4: Intermediate
Thread the Needle
Objective:
Increased Thoracic/Spiral and Functional Line Mobility
Primary Movement: Thoracic and GH Rotation
Primary Motion Plane: Transverse Plane
Sets and Repetitions: 1 - 2 sets / 5 - 10 repetitions per side
• Movement Description:
Begin in a quadruped position with your hands on the FD’s.
• Extend the left arm overhead while simultaneously horizontally adducting the right arm across the torso allowing the
palm to rotate from pronation to supination.
Allow the torso to rotate left and flex slightly to the right to increase the stretch.
Hold briefly at the end range of motion that gives a comfortable stretch.
Return to the starting position then repeat on the opposite side.
• Hold each position for no more than 5 seconds and repeat for the desired number of repetitions.
• Foundation Movement:
• Limit range of motion to not rotate completely.
• Progression:
• Add assistance by having a fitness professional gently pull on the FD when it crosses under the torso in the “needle
threading” at the end range of motion by attaching tube.
Notes:
4
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Movement: Active Isolated Mobility
Thread the Needle
Exercise 4: Intermediate
; IntermediateIntermediate
1 2 3
4 5
6
Notes:
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4

Movement: Active Isolated Mobility
Exercise 5: Intermediate
Side-Lying Windmill
Objective:
Increase Thoracic/Spiral and Functional Line Mobility
Primary Movement: Thoracic and GH Rotation
Primary Motion Plane: Transverse Plane
Sets and Repetitions: 1-2 sets / 5-10 repetitions per side
• Movement Description:
• Begin in a side-lying position on your right with the spine long and the knees and hips stacked at 90 degree flexion each.
• Place the right hand on the lateral distal attachment of the IT Band of the left leg with moderate pressure. A small
head support may be used as needed.
• Place the left palm on top of the FD.
• Keeping a fully extended arm, maintain constant easy pressure down on the FD while rotating it overhead and
around 180 degrees. Allow the palm to rotate from palm down to palm up at the end of the range of motion.
• Your eyes, head and torso should rotate while keeping the hips and legs stacked throughout the movement.
Slowly return to the starting position.
Discontinue the movement, if any pain in the back or shoulder is felt.
• Realign your posture and attempt again. Should pain persist, discontinue and discuss with a fitness professional.
• Foundation Movement:
• Limit range of motion to not rotate completely around
• Progressions:
Only have the top leg flexed and the bottom leg straight
• Place the medial knee on the floor of the flexed leg
Notes:
5
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Movement: Active Isolated Mobility
Side-Lying Windmill
Exercise 5: Intermediate
; IntermediateIntermediate
1 2 3
4 5 6
Notes:
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5

Movement: Active Isolated Mobility
Exercise 6: Intermediate
Supine Shoulder Sweep
Objective:
Increase Thoracic/Spiral and Functional Line Mobility
Primary Movement: Shoulder Abduction/Adduction; Internal/External Rotation
Primary Motion Plane: Frontal Plane
Sets and Repetitions: 1-2 sets / 5-10 repetitions per side
• Movement Description:
Begin by lying on your back with your knees bent to 90°, and your feet together flat on the ground.
Place your right lateral malleolus above your left knee cap.
• Rotate the right foot to the floor on the left so that the outside of the left leg and the bottom of the right foot are
resting on the floor to the left of your body.
• Place your right palm on the FD and roll the FD underneath the small of the lower back until a stretch is felt in the
anterior portion of the shoulder capsule.
• Hold the stretch for 2 to 3 seconds then rotate the FD overhead while keeping the arm as straight as you can and
without shrugging the shoulder up toward the ear.
• Once a stretch is felt in the chest and shoulder of the moving arm, return back to the initial movement.
• Allow the hand to naturally rotate as the FD is moving through the range of motion.
• Repeat the pattern for the desired number of repetitions and switch sides and repeat.
Notes:
6
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Movement: Active Isolated Mobility
Supine Shoulder Sweep
Exercise 6: Intermediate
; IntermediateIntermediate
1 2 3
4 5
Notes:
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6

Movement: Active Isolated Mobility
Exercise 7: Beginner
Prone Y
Objective:
Improved Scapulothoracic Stability and GH Joint/ Arm Line Sling Mobility
Primary Movement: Shoulder overhead Extension
Primary Motion Plane: Sagittal Plane
Sets and Repetitions: 1-2 sets / 10-15 repetitions
• Movement Description:
Begin by lying on your chest with your head in a neutral position on the floor with your palms facing down on the FD’s.
• Your arms should make the letter W at the start position.
• Maintaining light pressure on the FD’s, slowly move the arms into an extended overhead position so that the arms
create the letter Y at the end of the range of motion
• Allow your palms to rotate so that they are facing each other and the thumbs up toward the ceiling.
• Once arms are fully extended, attempt to lift your arms off of the discs without letting the elbows bend or the
shoulders to shrug.
• Progress to moving the hands in closer so that the arms create an ‘I’.
• Foundation Movement:
• Limit range of motions and/or go wider with Y arm position
• Progressions:
• Lay prone with torso on Bosu® or another type of unstable surface
Notes:
7
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Movement: Active Isolated Mobility
Exercise 7: Beginner
Prone Y
1 2
3 4
Notes:
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7

Movement: Active Isolated Mobility
Exercise 8: Beginner
Quadruped Adduction
Objective:
Improve Adductor/ Functional Front Line and Deep Front Line
Type of Movement: Flexed Hip Ab/Adduction
Primary Motion Plane: Sagittal Plane
Sets and Repetitions: 1-2 sets / 5-15 repetitions per side
• Movement Description:
Position yourself in a hands and knees posture.
Keeping your arms straight, place your hands directly underneath your shoulders and your knees underneath your hips.
Place your right knee on the FD.
Allow your right knee to slowly move out to the right until a stretch is felt in the groin. Also; allow the hips to shift right.
Hold the stretch briefly then return back to the starting position.
• Repeat for the desired number of repetitions and then switch sides.
• Foundation Movement:
• Limit range of motion and/or place hands on handles or dumbbells to allow wrists to be in a neutral position.
• Progressions:
Use the mini FD’s and place your knee and the foot on the discs respectively.
• Go into circumduction, travelling in the transverse plane.
Notes:
8
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Movement: Active Isolated Mobility
Exercise 8: Beginner
Quadruped Adduction
1 2 3
4 5
Notes:
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8

Movement: Active Isolated Mobility
Exercise 9: Beginner
Half Kneeling Groin Stretch
Objective:
Improve Adductor/ Functional Front Line and Deep Front Line
Primary Movement: Hip Flexion and Extension
Primary Motion Plane: Sagittal Plane
Sets and Repetitions: 1-2 sets / 5-15 repetitions
• Movement Description:
Position your body in a quadruped posture with your right knee on the FD.
Move your left foot to be positioned beside the left hand.
Shift your right knee away from the hands and left foot maintaining a neutral spine.
Hold the stretch in the right anterior hip briefly then pull the knee forward out of the stretch.
Repeat the movement for the desired number of repetitions.
• Switch sides and repeat on the left.
• Foundation Movement:
• Place hands or elbows on an elevated surface and/or limit range of motion
• Progressions:
• Change plane of motion on return to starting position
Notes:
9
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Movement: Active Isolated Mobility
Exercise 9: Beginner
Half Kneeling Groin Stretch
1 2 3
4 5
Notes:
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9

Movement: Active Isolated Mobility
Exercise 10: Easy to Intermediate
Hurdler Stretch
Objective:
Increased Anterior and Posterior/Superficial Front and Back Line Mobility
Primary Movement: Contralateral Hip Flexion/Extension and Bilateral Knee Extension
Primary Motion Plane: Sagittal Plane
Sets and Repetitions: 1 - 3 sets of 5 -10 per side
• Movement Description:
Place left knee on top of the FD while positioning yourself in a half-kneeling position.
Place you hands on the floor to each side of the right foot.
Push the left knee backward while straightening the right knee and lifting the toe of the right foot.
Pause at a tolerable range of motion for 2 to 3 seconds.
• Return to the starting position then repeat for the desired number of repetitions.
• Foundation Movement:
• Place hands on the inside of the right foot and don’t straighten the right knee while pushing the left leg back.
• Progressions:
• Split leg position and lifting hands off the floor.
Notes:
10
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Movement: Active Isolated Mobility
Exercise 10: Easy to Intermediate
Hurdler Stretch
1 2 3
4 5
Notes:
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10

Movement: Active Isolated Mobility
Exercise 11: Easy to Intermediate
Seated Superficial Back Line Stretch
Objective:
Increased Superficial Back Line Mobility
Primary Movement: Hip and Spine Flexion
Primary Motion Plane: Sagittal Plane
Sets and Repetitions: 1 - 2 sets of 5 -10 repetitions
• Movement Description:
• Begin by being in a seated position with the legs straight, shoulder width apart directly in front of the toes flexed toward
the knees and the spine in a tall posture. Place your hands on the Flex Disc between your legs. Inhale then upon exhalation
slowly reach the arms ahead while pressing down with mild to moderate pressure into the FD while reaching. At the end
of the exhale return to the starting position. Repeat for the desired number of repetitions.
• Foundation Movement:
• Limit range of motion, flex knees slightly and/or point toes.
• Progressions:
• Change plane of motion add external assistance by attaching resistance band to FD to assist in increasing range
of motion.
Notes:
11
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Movement: Active Isolated Mobility
Exercise 11: Easy to Intermediate
Seated Superficial Back Line Stretch
1 2 3
4 5
Notes:
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11

Movement: Dynamic Strength/Endurance Sling Patterning
Exercise 12: Beginner-Advanced
Quadruped Shoulder Internal and External Rotation
1 2
3 4
Notes:
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12

Movement: Active Isolated Mobility
Exercise 13: Advanced
See Saw Plank
1 2
3 4
Notes:
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13

Movement: Active Isolated Stability
Exercise 13: Advanced
See Saw Plank
Objective:
Improve Scapular and Front Line Stability
Primary Movement: Shoulder Flexion and Extension
Primary Motion Plane: Sagittal Plane
Sets and Repetitions: 1-3 sets / 5-10 repetitions
• Movement Description:
Begin in a prone position with your elbows on the floor under your shoulders.
• Place your feet together on the FD(s).
• Tighten your knees, brace the core and lift your body so that the whole torso is parallel to the ground, keeping the
shoulders together and not shrugging.
• Slowly push your body away from your hands by flexing the shoulders while maintaining rigidity in your body.
• Upon reaching the furthest extension possible without your form being compromised, pull your body forward
toward your hands until your elbows are under your shoulders.
• Repeat the movement for the desired number of repetitions.
• Foundation Movement:
• Place knees on FD(s) and/or holding a traditional plank
• Progressions:
• Attach resistance bands to FD(s) at various locations to challenge different planes of motion
Notes:
13
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Movement: Active Isolated Stability
Exercise 14: Intermediate to Advanced
Prone Windshield Wiper
Objective:
Improved Scapular, Lumbopelvic, Front and Lateral Line strength and stability
Primary Movement: Thoracic Lateral Flexion
Primary Motion Plane: Fontal Plane
Sets and Repetitions: 1 to 3 sets / 2 - 10 repetitions
• Movement Description:
Begin in a quadruped position with the hands under the shoulders and the toes on the FD(s).
Bring body into a high plank position keeping the shoulders retracted and depressed and the elbows straight.
• Slowly swing the FD(s) to your right with control keeping he shoulders and upper back solid and without flexing the knees
or hips
• At the end of a controllable range of motion pull the FD(s) back to the starting position and continue on to the
opposite direction slowly.
• Repeat for the desired number of repetitions.
• Foundation Movement:
• Shorten the range of motion or place the knees on the FD(s) instead of the feet
• Progressions:
• Attach tubing to FD(s) to create resistance in variable ranges of motion
Notes:
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Movement: Active Isolated Mobility
Exercise 14: Intermediate to Advanced
Prone Windshield Wiper
1 2 3
4 5 6
Notes:
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Movement: Active Isolated Stability
Exercise 15: Intermediate to Advanced
Reaching Plank
Objective:
Improve Scapular and Front Line Stability
Primary Movement: Shoulder Flexion and Extension
Primary Motion Plane: Sagittal Plane
Sets and Repetitions: 1-3 sets / 10-20 repetitions
• Movement Description:
• Start in a prone position with your elbows and upper forearm on the FD’s and your feet hip width apart, toes flexed toward
the knees (dorsiflexion).
Brace the core and lift the body up into a plank position so that the elbows are under the shoulders.
Slowly flex the right shoulder so that one of the FD’s rolls ahead a few inches without letting the shoulder elevate.
Pull the FD back to the original position then repeat with the opposite FD.
Allow little to no movement in the core while moving the FD’s forward and backward.
• Repeat for the desired time or repetitions.
• Foundation Movement:
• Simply hold the plank position with the FD’s not moving at all
• Progressions:
• Create a rhythm and increase the speed of movement and/or attach tubing on the end closest to the hands to
increase resistance and core demand
Notes:
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Movement: Active Isolated Mobility
Exercise 15: Intermediate to Advanced
Reaching Plank
1 2
3 4
4 5
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Movement: Active Isolated Stability
Exercise 16: Beginner-Intermediate
Supine Floor Bridge
Objective:
Increase Superficial Back Line Stability
Primary Movement: Isometric knee flexion, Concentric hip extension and Eccentric hip flexion
Primary Motion Plane: Sagittal Plane
Sets and Repetitions: 1-3 sets / 5-20 repetitions
• Movement Description:
Begin supine with your knees bent and your feet on the FD.
• Engage your pelvic floor and brace your core followed by lifting your hips so that there is no flexion in the hips nor
hyper-extension in the lumbar spine.
Hold for the desired length then slowly return to the starting position.
• Repeat for the designated number of repetitions.
• Foundation Movement:
• Limit hip extension and have FD against wall to prevent or limit the likelihood of movement
• Progressions:
Alternate leg lifts so that one foot is in the air while the other stabilizes the FD
• Attach tubing at variable locations with Fitness Professional holding on to tubing so as not to allow movement
Notes:
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Movement: Active Isolated Mobility
Exercise 16: Beginner-Intermediate
Supine Floor Bridge
1 2 3
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Movement: Dynamic Strength/Endurance Sling Patterning
Exercise 17: Intermediate-Advanced
High Plank Walkout- Hands On Disc
Objective:
• Primary Movement:
• Sets and Repetitions: 1-3 sets / 5-20 yards
• Movement Description:
Improve Scapular and Functional Front and Back Line endurance
Isometric Scapular and core stability/endurance, GH Joint Flexion/Extension
• Begin in a quadruped posture with your palms on the FD(s), wrists under shoulders, knees under hips and feet shoulder
width apart.
Keeping your torso parallel to the floor, slowly lift the knees slightly off the floor.
• Maintaining stable shoulders, extend in the knees and hips so that you roll forward into a high plank position.
Walk the feet in with short, choppy steps so that you are back in a quadruped position keeping the knees off the floor.
Be sure to keep toes flexed towards the knees (dorsi-flexion) throughout the movement.
• Repeat the movement for the desired time or repetitions.
• Foundation Movement:
Keep FD’s static and stabilized
• Walk the feet forward and backward until the movement feels more confident
• Progression:
• Change movement to multi-planar and/or add resistance tubing
Notes:
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Movement: Dynamic Strength/Endurance Sling Patterning
Exercise 17: Intermediate-Advanced
High Plank Walkout- Hands On Disc
1 2 3
4 5
6
Notes:
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Movement: Dynamic Strength/Endurance Sling Patterning
Exercise 18: Intermediate-Advanced
Supine Leg Curl
Hip Flexion and Extension
Objective:
Improve Superficial Back Line Stability and Endurance
Primary Movement: Isometric Hip Extension and Concentric Knee Flexion/Eccentric Knee Extension
Primary Motion Plane: Sagittal Plane
Sets and Repetitions: 1-3 sets / 2-12 repetitions
• Movement Description:
Begin supine with your heels together and on top of the FD.
Lift your hips off of the ground slightly so that there is no excessive lumbar extension.
• Pull the FD with the heels toward your hips while lifting the hips higher as you continue to increase the flexion in
your knees.
At the end of your range of motion, slowly return the FD back to the starting position.
Be sure to keep feet flexed towards the knees (dorsi-flexion) throughout the movement.
• Repeat for the desired number of repetitions.
• Foundation Movement:
• Begin in the Supine Floor Bridge position then slowly extend the knees to a range of motion that maintains ideal form.
• Progressions:
• At the end of your range of motion, lift one leg off of the FD and slowly extend the knee of the foot that remains on
the FD while keeping the other foot elevated toward the ceiling
• Alternate sides for the desired number of repetitions
Notes:
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Movement: Dynamic Strength/Endurance Sling Patterning
Exercise 18: Intermediate-Advanced
Supine Leg Curl
1 2 3
4 5
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Movement: Dynamic Strength/Endurance Sling Patterning
Exercise 19: Intermediate-Advanced
Bear Crawl - Hands on Disc
Primary Movement: Isometric Scapular and core stability/endurance
Primary Motion Plane: Sagittal Plane
Sets and Repetitions: 1-3 sets / 5-20 yards
• Movement Description:
Begin in a quadruped position.
Place hands on the FD(s). Handle attachments are optional.
Lift knees off of the floor slightly while maintaining a neutral spine.
• Slowly begin to walk feet forward, taking small choppy steps while not allowing the FD’s to travel in front of the
shoulders.
• Go for the designated distance and repeat.
• Foundation Movement:
• Place elbows on FD(s) and/or keep knees on floor.
• Progressions:
Attach resistance tubing.
Crawl backward or laterally.
• Create cone obstacle.
Notes:
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Movement: Dynamic Strength/Endurance Sling Patterning
Exercise 19: Intermediate-Advanced
Bear Crawl - Hands on Disc
1 2 3
4 5 6
Notes:
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Movement: Dynamic Strength/Endurance Sling Patterning
Exercise 20: Intermediate-Advanced
Bear Crawl- 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 a quadruped position.
Place feet on the FD(s).
Lift knees off of the floor slightly while maintaining a neutral spine.
• Slowly begin to walk your hands forward, taking small choppy steps focusing on moderately gripping the hands into
the ground.
• Foundation Movement:
• Both feet on ground to establish the form prior to putting feet on FD(s)
• Progressions:
• Attach resistance tubing to FD(s), crawl backward or laterally
Notes:
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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:
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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:
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Movement: Dynamic Strength/Endurance Sling Patterning
Exercise 21: Intermediate-Advanced
High Plank Walkout - Feet On Disc
1 2
3 44
3
4 5 5
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Movement: Dynamic Strength/Endurance Sling Patterning
Exercise 22: Advanced
Side Plank Knee Tuck - Feet on Disc
Objective:
Improved Scapular and Lateral Line endurance and strength
Primary Movement: Isometric Scapular and core stability/endurance, hip-knee flexion and extension
Primary Motion Plane: Sagittal Plane
Sets and Repetitions: 1-3 sets / 5-10 repetitions per side
• Movement Description:
• Start in a side lying position with your right elbow under your shoulder without the shoulder shrugging and with your feet
stack on top of the FD.
• Lift your hips off the ground so that you have a straight body position.
• Slowly flex the knees and hips, pulling the thighs in toward the chest without moving the torso or allowing the shoulder
position to be compromised.
• Slowly return to the starting position and repeat for the desired number of repetitions.
• Foundation Movement:
• Have just one foot on the FD and the other foot on the ground.
• Progressions:
• Attach resistance tubing to the FD to make the hip and knee flexion more challenging as you draw the legs into the torso
Notes:
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Movement: Dynamic Strength/Endurance Sling Patterning
Exercise 22: Advanced
Side Plank Knee Tuck - Feet on Disc
1 2
3 4
4 5 5
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Movement: Dynamic Strength/Endurance Sling Patterning
Exercise 23: Advanced
Side Plank Knee Tuck - Feet on Disc
Primary Movement:
Primary Motion Plane: Sagittal Plane
Sets and Repetitions: 1-3 sets / 5-10 repetitions per side
• Movement Description:
• Start in a side-lying position with your right elbow under your shoulder without the shoulder shrugging and with your feet
stack on top of the FD.
•
position to be compromised.
• Slowly return to the starting position and repeat for the desired number of repetitions.
• Foundation Movement:
• Have just one foot on the FD and the other foot on the ground.
• Progressions:
•
Notes:
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Movement: Dynamic Strength/Endurance Sling Patterning
Exercise 23: Intermediate-Advanced
Mountain Climber
1 2
3 4
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Movement: Dynamic Strength/Endurance Sling Patterning
Exercise 24: Intermediate-Advanced
Push Ups Feet on Disc
Objective:
Improve scapular and Functional Front and Arm Line endurance
Primary Movement: Horizontal upper body push pattern
Primary Motion Plane: Sagittal Plane
Sets and Repetitions: 1-3 sets / 8-15 repetitions
• Movement Description:
Begin in high plank posture with your wrist under shoulders and your toes in the middle of the FD(s).
• Keeping your torso parallel to the floor, slowly lower the body to the floor by flexing the elbows and shoulders until the
desired range of motion is achieved.
Maintain a firm grip into the ground with the hands throughout the range of motion.
Slowly return to the starting position.
• Do not allow the FD(s) to move for the duration of this exercise
• Foundation Movement:
• Perform push up with knees on FD(s)
• Progressions:
• Integrate movement with legs such as high plank knee tuck at the top of the range of motion or perform knee and hip
flexion of one leg while lowering body in the push up pattern.
Notes:
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Movement: Dynamic Strength/Endurance Sling Patterning
Exercise 24: Intermediate-Advanced
Push Ups Feet on Disc
1 2 3
4 5 5
Notes:
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Movement: Dynamic Strength/Endurance Sling Patterning
Exercise 25: Advanced
Push Up Hands on Disc
Objective:
Improve scapular and Functional Front and Arm Line endurance
Primary Movement: Horizontal upper body push pattern
Primary Motion Plane: Sagittal Plane
Sets and Repetitions: 1-3 sets / 8-12 repetitions
• Movement Description:
Begin in a high plank posture with your hands on the FD’s and wrist under shoulders.
• Keeping your torso parallel to the floor, slowly lower the body to the floor by flexing the elbows and shoulders until the
desired range of motion is achieved.
Allow the FD’s to slightly rotate externally during the lowering phase of the range of motion.
Internally rotate slightly in the upward phase of the range of motion.
• Maintain a firm grip into the FD’s or attachments with the hands throughout the range of motion.
• Foundation Movement:
• Perform the push up from the knees
• Progressions:
• Keeping one FD in place, allow the other to travel in the frontal plane in the lowering phase to a range of motion that
proper movement mechanics can be maintained.
Notes:
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Movement: Dynamic Strength/Endurance Sling Patterning
Exercise 25: Advanced
Push Up Hands on Disc
1 2 3
4 5 5
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Movement: Dynamic Strength/Endurance Sling Patterning
Exercise 26: Intermediate-Advanced
Reverse Lunge Straight Leg
Objective:
Improved movement efficiency in lunge patterning
• Primary Movement: Dynamic bilateral ankle plantar/dorsi-flexion, knee flexion/extension and hip
flexion/extension
Primary Movement Plane: Sagittal Plane
Sets and Repetitions: 1-3 sets / 6-20 repetitions per side
• Movement Description:
Place the left foot on the FD with the right knee and hip very slightly flexed in a tall standing position.
• Keeping a tall spine, push the FD backward with the left foot on top of the FD while allowing the knees and hip of the
left leg to flex equally.
Keep the knee of the left leg in extension while the hip goes into extension.
Allow the heel of the left foot to lift off the FD as the leg travels backward.
Maintain the weight distribution off the left leg primarily in the heel, not allowing foot to pronate or the hip to internally rotate.
Once the full available range of motion is achieved, return to the starting position keeping the torso vertical.
• Repeat for the desired number of repetitions, switch and repeat on the opposite side.
• Foundation Movement:
• Limit range of motion and/or provide stable external stability until movement is accomplished with proper form
• Progressions:
• Hold onto bilateral, ipsilateral or contralateral external load and/or attach resistance tubing in the same or variable planes
of motion for reactive neuromuscular training
Notes:
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Movement: Dynamic Strength/Endurance Sling Patterning
Exercise 26: Intermediate-Advanced
Reverse Lunge Straight Leg
1 2 3
Notes:
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Movement: Dynamic Strength/Endurance Sling Patterning
Exercise 27: Intermediate-Advanced
Reverse Lunge Bent Leg
Objective:
Improved movement efficiency in lunge patterning
• Primary Movement: Dynamic bilateral ankle plantar/dorsi-flexion, knee flexion/extension and hip
flexion/extension
Primary Movement: Sagittal Plane
Sets and Repetitions: 1-3 sets / 6-20 repetitions
• Movement Description:
Place right foot on the FD with the right knee and hip very slightly flexed in a tall standing position.
• Keeping a tall spine, push the FD backward with the right foot on top allowing the right knee to flex significantly and the
hip to extend slightly enabling toes to extend and foot to go into dorsi-flexion.
During the backward movement allow the knees and hip of the left leg to flex equally.
Once the full available range of motion is achieved, return to the starting position keeping the torso vertical.
• Repeat for the desired number of repetitions, switch and repeat on the opposite side.
• Foundation Movement:
• Limit range of motion and/or provide stable external stability until movement is accomplished with proper form
• Progressions:
• Hold onto bilateral, ipsilateral or contralateral external load and/or attach resistance tubing in the same or variable planes
of motion for reactive neuromuscular training
Notes:
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Movement: Dynamic Strength/Endurance Sling Patterning
Exercise 27: Intermediate-Advanced
Reverse Lunge Bent Leg
1 2 3
Notes:
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Movement: Dynamic Strength/Endurance Sling Patterning
Exercise 28: Intermediate-Advanced
Lateral Lunge
Objective:
• Primary Movement:
Improved movement efficiency in frontal plane lunge patterning
Unilateral sagittal plane ankle/knee/hip flexion and extension
Unilateral frontal plane hip ab/adduction, isometric knee extension and ankle inversion
and eversion.
Primary Movement Plane: Frontal Plane
Sets and Repetitions: 1-3 sets / 6 -12 repetitions
• Movement Description:
Place your right foot a top of the FD with the same side knee, hip and ankle very slightly flexed in a tall standing position.
• Keeping the majority of your load over the left leg, shift your hips backward while at the same time flexing in the hip,
knee and ankle.
• Concurrently allow the right hip to abduct, keeping the knee straight and the ankle to invert, keeping the bottom of the foot
firm on the FD.
• Return to the starting position and repeat for the desired number of repetitions.
• Switch sides and repeat.
• Foundation Movement:
• Shorten range of motion or attach the ankle strap to static leg and attach resistance tubing to ankle strap and FD to assist
on the concentric portion of movement
• Progressions:
• Hold external load and/or attach resistance tubing to FD on side that is away from the leg that is stationary.
Notes:
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Movement: Dynamic Strength/Endurance Sling Patterning
Exercise 28: Intermediate-Advanced
Lateral Lunge
1 2 3
Notes:
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Movement: Dynamic Strength/Endurance Sling Patterning
Exercise 29: Intermediate-Advanced
Crossover Lunge
Objective:
Improved movement efficiency in frontal plane lunge patterning
• Primary Movement: Bilateral sagittal plane ankle/knee/hip flexion and extension
Bilateral frontal plane hip ab/adduction.
Primary Movement Plane: Frontal Plane
Sets and Repetitions: 1-3 sets / 6 -12 repetitions per side
• Movement Description:
Place left foot a top of the FD with the same side knee, hip and ankle very slightly flexed in a tall standing position.
• Keeping the majority of your load over the right leg, shift your hips backward while at the same time flexing in the hip,
knee and ankle.
• Concurrent to the above, allow the left hip to adduct while allowing the FD to shift backward and toward the stationary leg,
extending the hip, flexing the knee and allowing the heel to lift off the FD while going into dorsi-flexion.
Keep a tall spine and the load through the heel of the left foot.
Return to the starting position and repeat for the desired number of repetitions.
• Switch sides and repeat.
• Foundation Movement:
Begin with a FD backward lunge and progressively bring the FD across the midline slightly.
• Limit range of motion if posture is compromised or if there is any undue stress on the foot, ankles, knees or hips.
• Progressions:
• Hold external load and/or attach resistance tubing to FD on side that FD is going to go toward.
Notes:
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Movement: Dynamic Strength/Endurance Sling Patterning
Exercise 29: Intermediate-Advanced
Crossover Lunge
1 2
3
4
5
Notes:
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Movement: Dynamic Strength/Endurance Sling Patterning
Exercise 30: Advanced
Crossover Lunge with Toe Tap
Objective:
Improved movement effciency in transverse plane lunge patterning
Primary Movement: Squat pattern
• Primary Movement Plane: Bilateral sagittal plane ankle/knee/hip flexion and extension and bilateral frontal plane
hip ab/adduction. Thoracic flexion and rotation.
Sets and Repetitions: 1- 3 sets / 5 -15 repetitions per side
• Movement Description:
• Begin with right foot on top of the FD with the same side knee, hip and ankle very slightly flexed in a tall standing position.
• Keeping th majority of your load over the left leg, shift your hips backward while at the same time flexing in the hip, knee
and ankle of the left leg.
• Keep the right knee mostly extended as you reach back and to the left.
• While reaching with the right leg back on the FD, keeping a long spine rotate the torso to the left and reach the right hand
to the outside of the left foot.
• Be sure to keep the core braced without flexing the spine at the end of the range of motion then return to the starting position
under control with no momentum.
• Repeat for the desired number of repetiition then switch and repeat on the opposite side.
• Foundation Movement:
• Limit the range of motion on the reach or attach tubing to pull the leg into the end range of motion
• Progressions:
• Hold a light weight in the reaching arm or attach tubing to pull the leg into the end range of motion
Notes:
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Movement: Dynamic Strength/Endurance Sling Patterning
Exercise 30: Intermediate
Split Curtsy Toe Tap
1 2
3
4 5
5
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Movement: Dynamic Strength/Endurance Sling Patterning
Exercise 31: Advanced
Lateral to Backward Lunge
Objective:
• Primary Movement:
Improved movement efficiency in multi-planar lunge patterning
Unilateral sagittal plane ankle/knee/hip flexion and extension and unilateral frontal plane hip
abduction to transverse plane circumduction then sagittal plane hip flexion, isometric knee
extension and ankle inversion and eversion.
Primary Motion Plane: Frontal and Transverse Plane
Sets and Repetitions: 1-3 sets / 5-15 repetitions per side
• Movement Description:
Place the right foot a top of the FD with the same side knee, hip and ankle very slightly flexed in a tall standing position.
• Keeping the majority of your load over the left leg, shift your hips backward while at the same time flexing in the hip,
knee and ankle.
• Concurrent to the above, allow the right hip to abduct, keeping the knee straight and the ankle to invert, keeping the bottom
of the foot firm on the FD.
• At the end of the lateral lunge range of motion, keeping the knee extended, pull the FD back so that you are in a backward
lunge position and then return to the starting position from the backward lunge position.
• Repeat for the desired number of repetitions then switch sides.
• Foundation Movement:
• Perform the lateral lunge and/or the backward lunge until mastered.
• Progressions:
• Hold external load in hands.
Notes:
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Movement: Dynamic Strength/Endurance Sling Patterning
Exercise 31: Advanced
Lateral to Backward Lunge
1 2
3
4 5
5
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