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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 R
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: 14 R
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 78: Movement: Dynamic Strength/Enduranc

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