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Movement: Active Isolated Mobility Exercise 15: Intermediate to Advanced Reaching Plank 1 2 3 4 4 5 Notes: R 15
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: 16 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 42 and 43: Movement: Active Isolated Stability
Page 78: Movement: Dynamic Strength/Enduranc

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