FDM Flipbook

More documents

Recommendations

Info

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 R
Movement: Active Isolated Mobility Exercise 8: Beginner Quadruped Adduction 1 2 3 4 5 Notes: R 8
Page 1: 3D Movement Level 1
Page 4 and 5: Scientific Principles to Consider w
Page 18 and 19: Movement: Active Isolated Mobility
Page 40 and 41: Movement: Dynamic Strength/Enduranc
Page 42 and 43: Movement: Active Isolated Stability
Page 78: Movement: Dynamic Strength/Enduranc

FDM Flipbook

You also want an ePaper? Increase the reach of your titles

Delete template?

Save as template?