FDM Flipbook

Movement: Dynamic Strength/Endurance Sling Patterning
Exercise 22: Advanced
Side Plank Knee Tuck - Feet on Disc
Objective:
Improved Scapular and Lateral Line endurance and strength
Primary Movement: Isometric Scapular and core stability/endurance, hip-knee flexion and extension
Primary Motion Plane: Sagittal Plane
Sets and Repetitions: 1-3 sets / 5-10 repetitions per side
• Movement Description:
• Start in a side lying position with your right elbow under your shoulder without the shoulder shrugging and with your feet
stack on top of the FD.
• Lift your hips off the ground so that you have a straight body position.
• Slowly flex the knees and hips, pulling the thighs in toward the chest without moving the torso or allowing the shoulder
position to be compromised.
• Slowly return to the starting position and repeat for the desired number of repetitions.
• Foundation Movement:
• Have just one foot on the FD and the other foot on the ground.
• Progressions:
• Attach resistance tubing to the FD to make the hip and knee flexion more challenging as you draw the legs into the torso
Notes:
22
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