FDM Flipbook

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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