FDM Flipbook

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:
17
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