3D manual 5-1-17
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<strong>3D</strong> Movement<br />
Level 1
Scientific Principles to Consider with Use of Flex Disc<br />
Introduction<br />
Ground-based exercise is the root of our primitive movement pattern foundation.<br />
We all began our existence in a crib on our back and progressing to our stomach and<br />
then onto our hands and knees followed by kneeling, standing, walking, running and<br />
jumping. The Flex Disc® functional training tool allows for transitional postures to have<br />
a different level of ground reaction force response and reactive neuromuscular<br />
facilitation. This allows us to progress program designed to a next level of refining<br />
performance and expediting rehabilitation.<br />
It is imperative to have a clear understanding of the energy systems, myofascial slings<br />
and biomechanical needs to optimize the training adaptations with the Flex Disc<br />
functional training tool. A brief review of the aforementioned essential knowledge<br />
set up the program design suggested within this <strong>manual</strong>.<br />
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Energy Systems<br />
ATP is the fuel for movement. ATP breaks down into ADP + an<br />
inorganic phosphate + a hydrogen ion and 7.3 kcals.<br />
ATP is used in the two major energy systems: Aerobic and<br />
Anaerobic Systems<br />
system, which is subdivided into the Phosphgen System (ATP-CP)<br />
and the Lactate System (ATP-LA).<br />
system is then the primary catalyst for ATP breakdown. The ATP-LA<br />
system is the primary energy system in use for up to 120 seconds<br />
of movement.<br />
The Aerobic System is the most abundant and largest energy<br />
system allowing for nearly endless volumes of movement at<br />
submaximal levels. This system becomes the primary system in<br />
It is important to note that no one system is ever in use exclusive-<br />
For optimal ATP regeneration it is important to note in the table below the work to rest ratios:<br />
Table 1<br />
System Work to Rest Ratio Duration of Rest Ranges<br />
ATP-CP 1:6 up to 1:12 3 to 5 minutes<br />
ATP-LA 1:3 up to 1:5 60 to 120 seconds<br />
Aerobic 1:1 or less < 1 minute<br />
It is important to note that full regeneration of ATP occurs in approximately 5 minutes where as phosphocreatine levels fully regenerate<br />
in approximately 8 minutes.<br />
It is also important to note that the accumulation of hydrogen ions from high intensity exercise that is greater than 15 seconds but less<br />
than 3 minutes requires lactic acid and sodium bicarbonate to buffer the accumulation of hydrogen in the bloodstream. The point when<br />
the body cannot sustain that level of effort for an extended period of time is called the Lactate Threshold or Ventilatory Threshold.<br />
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Scientific Principles to Consider with Use of Flex Disc<br />
Biomechanics<br />
Physics of movement and having a solid knowledge of biomechanical<br />
principles will allow a movement specialist the capacity<br />
to create necessary progressions and regressions in movement for<br />
clients/patients quickly. Biomechanics is a subset of Kinesiology,<br />
the study of human movement. It is constantly evolving and<br />
changing therefore there are no right or wrong ways to move or<br />
not move, simply efficient and inefficient. Therefore, two essential<br />
tools for movement specialists to utilize in their programming, a<br />
sort of Swiss Army knife, is their ability to access fundamental<br />
biomechanical principles and to critically think in context to<br />
human movement challenges.<br />
For the application of movement specialists, a type of body<br />
mechanics is divided into static and dynamic movement. Static<br />
refers to the body or objects in a resting state where as dynamics<br />
refer to the body or objects accelerating and decelerating by an<br />
action potential, either internal or external forces.<br />
Further subdivided, dynamics, within rigid-body mechanics, had<br />
two branches: kinematics and kinetics. Kinematics is the description<br />
of the body in motion. Kinetics is the description of the forces<br />
acting on the body in motion or for that matter, not in motion.<br />
The nine principles of biomechanics are, Force-Motion, Force-Time, Inertia, Range of Motion, Balance, Coordination Continuum, Segmental Interaction,<br />
Optimal Projection and Spin.<br />
Biomechanical Principles<br />
Force<br />
Time<br />
Force<br />
Motion<br />
Inertia<br />
Range<br />
of<br />
Motion<br />
Balance<br />
Coordination<br />
Segmental<br />
Interaction<br />
Optimal<br />
Projection<br />
Spin<br />
These nine principles in conjunction with Newton’s Three Laws are important for movement specialists to have cognition of in program design.<br />
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Physics<br />
uniform motion tends to remain in a state of motion unless an<br />
external force is applied to it. “ Also know as the Law of Inertia.<br />
Newton’s Second Law of Motion states, “The relationship between<br />
an object’s mass m, its acceleration a, and the applied force F is<br />
F=m x a<br />
Newton’s Third Law of Motion states, “For every action there is an<br />
equal and opposite reaction.”<br />
Planes of Motion:<br />
Sagittal Plane<br />
extension in joints such as the elbow or knee but also refer to<br />
shoulder to hip as well.<br />
Frontal Plane motion refers typically to movements such as<br />
adduction and abduction in joints like the shoulder and hip<br />
Transverse plane motion refers to rotational movement in joints<br />
such as the hip, shoulder and torso.<br />
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Muscle Contractions<br />
Muscle Activation:<br />
There are three types of muscle activations, concentric, eccentric<br />
and isometric.<br />
Concentric muscle action refers to when actin and myosin are<br />
being shortened while being activated.<br />
Eccentric muscle contractions occur when the actin and myosin<br />
are elongating while being activated.<br />
Isometric muscle activation is when no change in length occur<br />
when the actin and myosin are being activated.<br />
When a muscle is activated there are forces that pull equally on all<br />
attachments. The tensile force occurs actively and passively. Active<br />
the sarcomeres of activated motor units. Passive tension is force<br />
that comes from an elongation of the connective tissue within the<br />
musclotendon junction.<br />
A<br />
Isometric<br />
B<br />
Isometric<br />
Concentric<br />
E c centric<br />
Concentric<br />
Deltoid holds<br />
arm in abduction<br />
E c centric<br />
Deltoid shortens<br />
to raise arm in<br />
abduction<br />
Deltoid lengthens<br />
to lower arm in<br />
adduction<br />
Hamstrings hold<br />
thigh in flexion<br />
Hamstrings shorten<br />
to raise thigh in<br />
extention<br />
Hamstrings lengthen<br />
to lower thigh in<br />
flexion<br />
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Force Relationships<br />
Force-Velocity Relationship refers to the<br />
force a muscle creates when fully activated<br />
and varies with the velocity. The force<br />
muscle can create decreases with increasing<br />
velocity of shortening or concentric<br />
muscle action. Alternatively, the force the<br />
muscle can resist increases with increasing<br />
velocity of lengthening or muscle action.<br />
Force-Length Relationship describes the force produced by a<br />
muscle or muscle groups related to the resting length of the<br />
muscle. At a normal resting length of a muscle, there is an ideal<br />
overlay of the actin and myosin<br />
within the sarcomere (a). Known<br />
as the Sliding Filament Theory,<br />
this alignment within the muscle<br />
100<br />
produces optimal torque to<br />
generate force. If however a<br />
80<br />
muscle or muscle group is shortened<br />
or lengthened, the actin<br />
60<br />
and myosin will have less than<br />
40<br />
optimal gripping ability within<br />
the sarcomere to produce the<br />
20<br />
ideal torque to produce force (b<br />
or d respectively).<br />
(d)<br />
Tension (percent of maximum)<br />
0<br />
1.2 ?m<br />
(c)<br />
Decreased length<br />
Force-Time Relationship,<br />
also referred to as<br />
the electromechanical<br />
delay, is the time it<br />
takes from the motor<br />
action potential to the<br />
rise or peak in muscle<br />
tension.<br />
(a)<br />
Optimal<br />
resting length<br />
(b)<br />
Increased length<br />
Strength<br />
2.1 ?m 2.2 ?m 3.6 ?m<br />
peak force<br />
peak force<br />
Time<br />
Forc e -Time Curve<br />
maximum contraction<br />
submaximum contraction<br />
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Stretch Shortening Cycle<br />
Another key concept to program development and movement<br />
Stretch Shortening Cycle (SSC). The SSC occurs at<br />
all levels of movement, from getting out of a chair to Olympic<br />
complex or fascial meridian in the opposite direction of the quick<br />
concentric movement.<br />
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Neuromuscular Characteristics<br />
the muscle spindles, which are sensory receptors located between<br />
of the sarcomeres. This sensitivity to stretch protects the muscles<br />
from stretch-related injuries largely in rapid stretches.<br />
Muscle Spindles are responsible for a very important neuromusreciprocal<br />
inhibition. This is when the antagonist<br />
of a moving muscle group is deactivated to increase moveactivities<br />
such as Proprioceptive Neuromuscular Facilitation (PNF).<br />
To optimize programming with the Flex Disc, the biomechanical<br />
principles previously discussed are essential concepts for application.<br />
Through the program in this <strong>manual</strong> and workshop, these<br />
concepts will be applied and thoroughly explored.<br />
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Myofascial Meridians<br />
Myofascia refers to the bundled together, inseparable nature of<br />
muscle tissue (myo-) and the complimentary web of connective<br />
tissue (fascia). The simplest way to depict these meridians are<br />
geometric lines of pull passing from one “station” or muscle<br />
attachment to the next. There are eight primary lines following<br />
the theory of Thomas Myers in his book Anatomy Trains. These<br />
myofasical meridians are:<br />
Fig3 The Lateral Line<br />
Fig4 The Spiral Line<br />
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Scientific Principles to Consider with Use of Flex Disc<br />
Myofascial Meridians<br />
Fig5 The Arm Line<br />
Fig6 The Functional Lines<br />
The Back Functional Line (BFL)<br />
The Front Functional Line (FFL<br />
Fig7 The Deep Front Line<br />
It is important to note that the meridians proceed in a consistent<br />
direction without interruption. This is important in program<br />
design and in form while performing the movements. The<br />
program design must be sensitive to these altered length tension<br />
relationships with the objective of creating balanced length-tension<br />
relationships throughout the kinetic chain.<br />
The concepts of Anatomy Trains and Myofascial Meridians is still a<br />
progressive theory of how muscles are connected throughout the<br />
body, therefore it is important to understand the theory is not<br />
“scientifically supported theory” as it has not been confirmed by<br />
detailed dissections or other scientifically reliable evaluations.<br />
Anecdotal evidence and years of applied practice has provided<br />
enough proof for movement and massage therapists to apply the<br />
theories with great success.<br />
Application of these theories as a Flex Disc Movement Specialist is<br />
important in progressive performance and restorative programming.<br />
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Flex Disc Movement-Based Training Model<br />
Objectives:<br />
Establish the movement based training model progressions<br />
Explain the importance of a personal trainer as a Flex Disc Movement - Specialist<br />
other training tools of similar capacities<br />
Warm-up Exercises:<br />
Supine 2 Leg-Leg Curl<br />
See-Saw Plank<br />
Lateral Lunge<br />
Identify the following for each movement:<br />
• Joint movement<br />
• Myofascial Slings in primary use<br />
• Plane of Movements<br />
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Flex Disc Movement-Based Training Model<br />
Flex Disc Exercise Progressions:<br />
Phase 1: Flex Disc Mobility Movement Sequencing<br />
Within each phase it is important to make progressions from proximal to distal-work from the inside, out.<br />
With this in mind programming must start from the ground and work its way up.<br />
Body Positions:<br />
Supine Side-Lying Prone Quadrupal Kneeling<br />
Half<br />
Kneeling<br />
Symmetrical<br />
Stance<br />
Asymmetrical<br />
Stance<br />
Single Leg<br />
Planes of Movement Progressions:<br />
Sagittal Frontal Transverse<br />
When a joint complex such as the ankle has had limited movement or has been injured, the mobility is significantly compromised<br />
due largely to the fascial matrix increased plasticity. Therefore the mobility necessary for the joints above (the knee) and below<br />
(the foot) must go the path of least resistance (Law of Facilitation). An example of the Law of Facilitation is when a stiff or stable<br />
ankle will cause mobility in the foot provoking plantar fasciitis and mobility in the knee can cause a multitude of injuries such as<br />
meniscus damage, plica and cruciate damage.<br />
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Flex Disc Movement-Based Training Model<br />
Phase 3: Performance<br />
the ideal mobility and stability for symmetrical movement<br />
patterns, must be focused on movement patterns versus isolated<br />
muscle development.<br />
The five basic movement patterns are:<br />
• Push (Vertical and Horizontal)<br />
• Pull (Vertical and Horizontal)<br />
• Bend and Lift<br />
• Single Leg/Split Stance<br />
• Rotational/Anti-Rotational<br />
Fascial and muscle balance is achieved through normal<br />
length-tension relationships and normal force-coupling relationacquired<br />
through controlled movement without momentum at<br />
this phase of training.<br />
developed in Phase 2 of the training continuum. Within this<br />
phase, coordination, reactivity, agility, speed, quickness and<br />
the Phosphagen System (ATP-CP) will be developed within this<br />
phase through proper work to rest ratios. (Table 1).<br />
Interval training modalities must be the primary programming for<br />
developing the anaerobic pathways and most consider the<br />
following variables:<br />
• Repetitions<br />
• Intensity of work<br />
• Duration of work<br />
• Duration of recovery<br />
It is imperative for the movement specialist to discontinue the<br />
movements when the quality of the repetitions decrease by 10%<br />
or more. “Practice makes permanent.”<br />
The increase in program intensity and volume, within each phase<br />
of the training continuum, must increase by approximately 10%<br />
every 1-2 weeks for 3 to 5 weeks followed by a recovery week to<br />
prevent overtraining adaptations.<br />
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<strong>3D</strong> Movement - Level 1<br />
E ercises<br />
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Movement: Active Isolated Mobility<br />
Exercise 1 - Beginner<br />
Extended Childs Pose-Reach and Rotate<br />
Objective:<br />
Increase Thoracic/Lateral Sling Mobility<br />
Primary Movement: Static shoulder/knee/hip flexion; Glenohumoral joint external/internal rotation<br />
Primary Motion Plane: Static in Sagittal Plane, Dynamic in Transverse Plane<br />
Sets and Repetitions: 1 - 2 sets / 5 - 10 repetitions<br />
• Movement Description:<br />
Begin in an extended child’s pose position with your hands on top of the Flex Disc (FD).<br />
• Inhale through the belly, and upon exhale reach long through the arms while rotating your palms from down to<br />
up (pronated to supinated).<br />
Hold the rotated hand position for 2 to 3 seconds or to the end of the exhale.<br />
Inhale, relax to the starting position.<br />
• Repeat the pattern for the desired number of repetitions.<br />
• Foundation Movement:<br />
Begin by kneeling with knees under hips and your hands on top of FD sitting on 12-18” table box in front of you<br />
• All other movements as enumerated in Movement Description<br />
• Progressions:<br />
• Attach one end of the tubing to opposite side of FD from where the palm is resting. Attach the other end of the<br />
tubing to a door anchor or any other type of stationary anchor point. This will facilitate a greater passive stretch in<br />
the lateral sling.<br />
Notes:<br />
1<br />
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Movement: Active Isolated Mobility<br />
Exercise 1 - Beginner<br />
Extended Childs Pose-Reach and Rotate<br />
1 2 3<br />
4 5 6<br />
Notes:<br />
R<br />
1
Movement: Active Isolated Mobility<br />
Exercise 2 - Beginner<br />
<strong>3D</strong> Childs Pose<br />
Objective:<br />
Increase Thoracic/Lateral Sling Mobility<br />
Primary Movement: Shoulder Flexion and Thoracic Lateral Flexion<br />
Primary Motion Plane: Frontal Plane<br />
Sets and Repetitions: 1-2 sets / 4-6 repetitions per side<br />
• Movement Description:<br />
Begin by kneeling on the floor with your hands on the FD with palms facing down.<br />
• Flex the knees, hips, ankles and shoulders so that the hips are back on your heels and the arms are extended out in<br />
front of you with your arms straight and a gap between your arms and ears.<br />
• Slowly guide FD to the right, keeping the arms fully extended while slowly exhaling as you reach a range of<br />
motion that is tolerable in the intensity of stretch on the left torso.<br />
Hold for 10 seconds breathing deeply.<br />
• Switch sides and repeat the 10 second hold on the right.<br />
• Foundation Movement:<br />
Kneeling with knees under hips and FD on 12” to 18“ tall table or box in front of you<br />
• All other movements as enumerated in Movement Description<br />
• Progressions:<br />
Attach one end of the tubing to opposite side of FD from where the palm is resting<br />
Attach the other end of the tubing to a door anchor or any other type of stationery anchor point<br />
• This will facilitate a greater passive stretch in the lateral sling<br />
Notes:<br />
2<br />
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Movement: Active Isolated Mobility<br />
Exercise 2 - Beginner<br />
<strong>3D</strong> Childs Pose<br />
1 2 3<br />
4 5 6<br />
Notes:<br />
R<br />
2
Movement: Active Isolated Mobility<br />
Exercise 3: Intermediate<br />
Swim Circles<br />
Objective:<br />
Increase Scapulothoracic, Glenohumeral/Lateral Sling Mobility<br />
Primary Movement: Thoracic Flexion<br />
Primary Motion Plane: Frontal Plane<br />
Sets and Repetitions: 1-2 sets / 5 -10 repetitions in each direction.<br />
• Movement Description:<br />
Begin in a quadruped position with your hands on the FD’s.<br />
Rock hips back onto the heels while simultaneously extending the arms overhead into a child’s pose position.<br />
• Maintain the hip and knee flexion while taking the arms from the extended “I” position to a “T” position so that the<br />
wrists are parallel to the shoulders, all the while keeping the arms completely straight.<br />
Bring the arms together while returning back to the quadruped position.<br />
• Repeat the movement for the desired number of sets and repetitions.<br />
• Foundation Movement:<br />
• Extended Childs Pose position.<br />
• Progression:<br />
Reverse the movement pattern, starting with the arms out to the “T” position then moving to the “I” position.<br />
• Allow the hips and knees to extend when going into the “I” or “T” position so that there is a high core engagement at<br />
the end ranges of motion.<br />
Notes:<br />
3<br />
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Movement: Active Isolated Mobility<br />
Swim Circles<br />
Exercise 3: Intermediate<br />
; IntermediateIntermediate<br />
1 2 3<br />
4 5<br />
Notes:<br />
R<br />
3
Movement: Active Isolated Mobility<br />
Exercise 4: Intermediate<br />
Thread the Needle<br />
Objective:<br />
Increased Thoracic/Spiral and Functional Line Mobility<br />
Primary Movement: Thoracic and GH Rotation<br />
Primary Motion Plane: Transverse Plane<br />
Sets and Repetitions: 1 - 2 sets / 5 - 10 repetitions per side<br />
• Movement Description:<br />
Begin in a quadruped position with your hands on the FD’s.<br />
• Extend the left arm overhead while simultaneously horizontally adducting the right arm across the torso allowing the<br />
palm to rotate from pronation to supination.<br />
Allow the torso to rotate left and flex slightly to the right to increase the stretch.<br />
Hold briefly at the end range of motion that gives a comfortable stretch.<br />
Return to the starting position then repeat on the opposite side.<br />
• Hold each position for no more than 5 seconds and repeat for the desired number of repetitions.<br />
• Foundation Movement:<br />
• Limit range of motion to not rotate completely.<br />
• Progression:<br />
• Add assistance by having a fitness professional gently pull on the FD when it crosses under the torso in the “needle<br />
threading” at the end range of motion by attaching tube.<br />
Notes:<br />
4<br />
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Movement: Active Isolated Mobility<br />
Thread the Needle<br />
Exercise 4: Intermediate<br />
; IntermediateIntermediate<br />
1 2 3<br />
4 5<br />
6<br />
Notes:<br />
R<br />
4
Movement: Active Isolated Mobility<br />
Exercise 5: Intermediate<br />
Side-Lying Windmill<br />
Objective:<br />
Increase Thoracic/Spiral and Functional Line Mobility<br />
Primary Movement: Thoracic and GH Rotation<br />
Primary Motion Plane: Transverse Plane<br />
Sets and Repetitions: 1-2 sets / 5-10 repetitions per side<br />
• Movement Description:<br />
• Begin in a side-lying position on your right with the spine long and the knees and hips stacked at 90 degree flexion each.<br />
• Place the right hand on the lateral distal attachment of the IT Band of the left leg with moderate pressure. A small<br />
head support may be used as needed.<br />
• Place the left palm on top of the FD.<br />
• Keeping a fully extended arm, maintain constant easy pressure down on the FD while rotating it overhead and<br />
around 180 degrees. Allow the palm to rotate from palm down to palm up at the end of the range of motion.<br />
• Your eyes, head and torso should rotate while keeping the hips and legs stacked throughout the movement.<br />
Slowly return to the starting position.<br />
Discontinue the movement, if any pain in the back or shoulder is felt.<br />
• Realign your posture and attempt again. Should pain persist, discontinue and discuss with a fitness professional.<br />
• Foundation Movement:<br />
• Limit range of motion to not rotate completely around<br />
• Progressions:<br />
Only have the top leg flexed and the bottom leg straight<br />
• Place the medial knee on the floor of the flexed leg<br />
Notes:<br />
5<br />
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Movement: Active Isolated Mobility<br />
Side-Lying Windmill<br />
Exercise 5: Intermediate<br />
; IntermediateIntermediate<br />
1 2 3<br />
4 5 6<br />
Notes:<br />
R<br />
5
Movement: Active Isolated Mobility<br />
Exercise 6: Intermediate<br />
Supine Shoulder Sweep<br />
Objective:<br />
Increase Thoracic/Spiral and Functional Line Mobility<br />
Primary Movement: Shoulder Abduction/Adduction; Internal/External Rotation<br />
Primary Motion Plane: Frontal Plane<br />
Sets and Repetitions: 1-2 sets / 5-10 repetitions per side<br />
• Movement Description:<br />
Place your left lateral malleolus above your right knee cap.<br />
•<br />
Rotate the left foot to the floor on the right so that the outside of the right leg and bottom of the left foot are<br />
resting on the fllor to the right of your body.<br />
• Place your left palm on the FD and roll the FD underneath the small of the lower back until a stretch is felt in the<br />
anterior portion of the shoulder capsule.<br />
• Hold the stretch for 2 to 3 seconds then rotate the FD overhead while keeping the arm as straight as you can and<br />
without shrugging the shoulder up toward the ear.<br />
• Once a stretch is felt in the chest and shoulder of the moving arm, return back to the initial movement.<br />
• Allow the hand to naturally rotate as the FD is moving through the range of motion.<br />
• Repeat the pattern for the desired number of repetitions and switch sides and repeat.<br />
Notes:<br />
6<br />
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Movement: Active Isolated Mobility<br />
Supine Shoulder Sweep<br />
Exercise 6: Intermediate<br />
; IntermediateIntermediate<br />
1 2 3<br />
4 5<br />
Notes:<br />
R<br />
6
Movement: Active Isolated Mobility<br />
Exercise 7: Beginner<br />
Prone Y<br />
Objective:<br />
Improved Scapulothoracic Stability and GH Joint/ Arm Line Sling Mobility<br />
Primary Movement: Shoulder overhead Extension<br />
Primary Motion Plane: Sagittal Plane<br />
Sets and Repetitions: 1-2 sets / 10-15 repetitions<br />
• Movement Description:<br />
Begin by lying on your chest with your head in a neutral position on the floor with your palms facing down on the FD’s.<br />
• Your arms should make the letter W at the start position.<br />
• Maintaining light pressure on the FD’s, slowly move the arms into an extended overhead position so that the arms<br />
create the letter Y at the end of the range of motion<br />
• Allow your palms to rotate so that they are facing each other and the thumbs up toward the ceiling.<br />
• Once arms are fully extended, attempt to lift your arms off of the discs without letting the elbows bend or the<br />
shoulders to shrug.<br />
• Progress to moving the hands in closer so that the arms create an ‘I’.<br />
• Foundation Movement:<br />
• Limit range of motions and/or go wider with Y arm position<br />
• Progressions:<br />
• Lay prone with torso on Bosu® or another type of unstable surface<br />
Notes:<br />
7<br />
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Movement: Active Isolated Mobility<br />
Exercise 7: Beginner<br />
Prone Y<br />
1 2<br />
3 4<br />
Notes:<br />
R<br />
7
Movement: Active Isolated Mobility<br />
Exercise 8: Beginner<br />
Quadruped Adduction<br />
Objective:<br />
Improve Adductor/ Functional Front Line and Deep Front Line<br />
Type of Movement: Flexed Hip Ab/Adduction<br />
Primary Motion Plane: Sagittal Plane<br />
Sets and Repetitions: 1-2 sets / 5-15 repetitions per side<br />
• Movement Description:<br />
Position yourself in a hands and knees posture.<br />
Keeping your arms straight, place your hands directly underneath your shoulders and your knees underneath your hips.<br />
Place your right knee on the FD.<br />
Allow your right knee to slowly move out to the right until a stretch is felt in the groin. Also; allow the hips to shift right.<br />
Hold the stretch briefly then return back to the starting position.<br />
• Repeat for the desired number of repetitions and then switch sides.<br />
• Foundation Movement:<br />
• Limit range of motion and/or place hands on handles or dumbbells to allow wrists to be in a neutral position.<br />
• Progressions:<br />
Use the mini FD’s and place your knee and the foot on the discs respectively.<br />
• Go into circumduction, travelling in the transverse plane.<br />
Notes:<br />
8<br />
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Movement: Active Isolated Mobility<br />
Exercise 8: Beginner<br />
Quadruped Adduction<br />
1 2 3<br />
4 5<br />
Notes:<br />
R<br />
8
Movement: Active Isolated Mobility<br />
Exercise 9: Beginner<br />
Half Kneeling Groin Stretch<br />
Objective:<br />
Improve Adductor/ Functional Front Line and Deep Front Line<br />
Primary Movement: Hip Flexion and Extension<br />
Primary Motion Plane: Sagittal Plane<br />
Sets and Repetitions: 1-2 sets / 5-15 repetitions<br />
• Movement Description:<br />
Position your body in a quadruped posture with your right knee on the FD.<br />
Move your left foot to be positioned beside the left hand.<br />
Shift your right knee away from the hands and left foot maintaining a neutral spine.<br />
Hold the stretch in the right anterior hip briefly then pull the knee forward out of the stretch.<br />
Repeat the movement for the desired number of repetitions.<br />
• Switch sides and repeat on the left.<br />
• Foundation Movement:<br />
• Place hands or elbows on an elevated surface and/or limit range of motion<br />
• Progressions:<br />
• Change plane of motion on return to starting position<br />
Notes:<br />
9<br />
R
Movement: Active Isolated Mobility<br />
Exercise 9: Beginner<br />
Half Kneeling Groin Stretch<br />
1 2 3<br />
4 5<br />
Notes:<br />
R<br />
9
Movement: Active Isolated Mobility<br />
Exercise 10: Easy to Intermediate<br />
Hurdler Stretch<br />
Objective:<br />
Primary Movement: Contralateral Hip Flexion/Extension and Bilateral Knee Extension<br />
Primary Motion Plane: Sagittal Plane<br />
Sets and Repetitions: 1 - 3 sets / 5 -10 per side<br />
• Movement Description:<br />
Place left knee on top of the FD while positioning yourself in a half-kneeling position.<br />
Push the left knee backward while straightening the right knee and lifting the toe of the right foot.<br />
Pause at a tolerable range of motion for 2 to 3 seconds.<br />
• Return to the starting position then repeat for the desired number of repetitions.<br />
• Foundation Movement:<br />
• Place hands on the inside of the right foot and don’t straighten the right knee while pushing the left leg back.<br />
• Progressions:<br />
•<br />
Notes:<br />
10<br />
R
Movement: Active Isolated Mobility<br />
Exercise 10: Easy to Intermediate<br />
Hurdler Stretch<br />
1 2 3<br />
4 5<br />
Notes:<br />
R<br />
10
Movement: Active Isolated Mobility<br />
Exercise 11: Easy to Intermediate<br />
Objective:<br />
Primary Movement: Hip and Spine Flexion<br />
Primary Motion Plane: Sagittal Plane<br />
Sets and Repetitions: 1 - 2 sets / 5 -10 repetitions<br />
• Movement Description:<br />
•<br />
the knees and the spine in a tall posture. Place your hands on the Flex Disc between your legs. Inhale then upon exhalation<br />
slowly reach the arms ahead while pressing down with mild to moderate pressure into the FD while reaching. At the end<br />
of the exhale return to the starting position. Repeat for the desired number of repetitions.<br />
• Foundation Movement:<br />
•<br />
• Progressions:<br />
• Change plane of motion add external assistance by attaching resistance band to FD to assist in increasing range<br />
of motion.<br />
Notes:<br />
11<br />
R
Movement: Active Isolated Mobility<br />
Exercise 11: Easy to Intermediate<br />
Seated Superficial Back Line Stretch<br />
1 2 3<br />
4 5<br />
Notes:<br />
R<br />
11
Movement: Active Isolated Stability<br />
Exercise 12: Beginner<br />
Hip Flexion and Extension<br />
• Objective:<br />
Quadruped Shoulder Internal and External Rotation<br />
• Primary Movement:<br />
• Primary Motion Plane: Transverse Plane<br />
Increased Shoulder/ Front and Back Arm Line Stability<br />
Sets and Repetitions: 1-2 sets / 5-10 repetitions<br />
• Movement Description:<br />
Start with your knees directly under your hips and your hands directly under your shoulders with your hands on the FD’s.<br />
1 2 3<br />
Keep your elbows fully extended with your shoulder blades depressed and adducted while maintaining a neutral spine.<br />
• Gently grip into the FD’s while slowly rotating the discs clock wise and counter clockwise as smoothly as possible<br />
while keeping the rest of the body still.<br />
• Foundation Movement:<br />
• Attach dome or kettle bell handle attachments to change gripping strategy<br />
• Progressions:<br />
• Set posture in a high plank position with feet hip to shoulder width apart<br />
Notes:<br />
12<br />
R
Movement: Dynamic Strength/Endurance Sling Patterning<br />
Exercise 12: Beginner-Advanced<br />
Quadruped Shoulder Internal and External Rotation<br />
1 2<br />
3 4<br />
Notes:<br />
R<br />
12
Movement: Active Isolated Stability<br />
Exercise 13: Advanced<br />
See Saw Plank<br />
Objective:<br />
Improve Scapular and Front Line Stability<br />
Primary Movement: Shoulder Flexion and Extension<br />
Primary Motion Plane: Sagittal Plane<br />
Sets and Repetitions: 1-3 sets / 5-10 repetitions<br />
• Movement Description:<br />
Begin in a prone position with your elbows on the floor under your shoulders.<br />
• Place your feet together on the FD(s).<br />
• Tighten your knees, brace the core and lift your body so that the whole torso is parallel to the ground, keeping the<br />
shoulders together and not shrugging.<br />
• Slowly push your body away from your hands by flexing the shoulders while maintaining rigidity in your body.<br />
• Upon reaching the furthest extension possible without your form being compromised, pull your body forward<br />
toward your hands until your elbows are under your shoulders.<br />
• Repeat the movement for the desired number of repetitions.<br />
• Foundation Movement:<br />
• Place knees on FD(s) and/or holding a traditional plank<br />
• Progressions:<br />
• Attach resistance bands to FD(s) at various locations to challenge different planes of motion<br />
Notes:<br />
13<br />
R
Movement: Active Isolated Mobility<br />
Exercise 13: Advanced<br />
See Saw Plank<br />
1 2<br />
3 4<br />
Notes:<br />
R<br />
13
Movement: Active Isolated Stability<br />
Exercise 14: Intermediate to Advanced<br />
Prone Windshield Wiper<br />
Objective:<br />
Improved Scapular, Lumbopelvic, Front and Lateral Line strength and stability<br />
Primary Movement: Thoracic Lateral Flexion<br />
Primary Motion Plane: Fontal Plane<br />
Sets and Repetitions: 1 - 3 sets / 2 - 10 repetitions<br />
• Movement Description:<br />
Begin in a quadruped position with the hands under the shoulders and the toes on the FD(s).<br />
Bring body into a high plank position keeping the shoulders retracted and depressed and the elbows straight.<br />
•<br />
or hips.<br />
• At the end of a controllable range of motion pull the FD(s) back to the starting position and continue on to the<br />
opposite direction slowly.<br />
• Repeat for the desired number of repetitions.<br />
• Foundation Movement:<br />
• Shorten the range of motion or place the knees on the FD(s) instead of the feet<br />
• Progressions:<br />
• Attach tubing to FD(s) to create resistance in variable ranges of motion<br />
Notes:<br />
14<br />
R
Movement: Active Isolated Mobility<br />
Exercise 14: Intermediate to Advanced<br />
Prone Windshield Wiper<br />
1 2 3<br />
4 5 6<br />
Notes:<br />
R<br />
14
Movement: Active Isolated Stability<br />
Exercise 15: Intermediate to Advanced<br />
Reaching Plank<br />
Objective:<br />
Improve Scapular and Front Line Stability<br />
Primary Movement: Shoulder Flexion and Extension<br />
Primary Motion Plane: Sagittal Plane<br />
Sets and Repetitions: 1-3 sets / 10-20 repetitions<br />
• Movement Description:<br />
• Start in a prone position with your elbows and upper forearm on the FD’s and your feet hip width apart, toes flexed toward<br />
the knees (dorsiflexion).<br />
Brace the core and lift the body up into a plank position so that the elbows are under the shoulders.<br />
Slowly flex the right shoulder so that one of the FD’s rolls ahead a few inches without letting the shoulder elevate.<br />
Pull the FD back to the original position then repeat with the opposite FD.<br />
Allow little to no movement in the core while moving the FD’s forward and backward.<br />
• Repeat for the desired time or repetitions.<br />
• Foundation Movement:<br />
• Simply hold the plank position with the FD’s not moving at all<br />
• Progressions:<br />
• Create a rhythm and increase the speed of movement and/or attach tubing on the end closest to the hands to<br />
increase resistance and core demand<br />
Notes:<br />
15<br />
R
Movement: Active Isolated Mobility<br />
Exercise 15: Intermediate to Advanced<br />
Reaching Plank<br />
1 2<br />
3 4<br />
4 5<br />
Notes:<br />
R<br />
15
Movement: Active Isolated Stability<br />
Exercise 16: Beginner-Intermediate<br />
Supine Floor Bridge<br />
Objective:<br />
Increase Superficial Back Line Stability<br />
Primary Movement: Isometric knee flexion, Concentric hip extension and Eccentric hip flexion<br />
Primary Motion Plane: Sagittal Plane<br />
Sets and Repetitions: 1-3 sets / 5-20 repetitions<br />
• Movement Description:<br />
Begin supine with your knees bent and your feet on the FD.<br />
• Engage your pelvic floor and brace your core followed by lifting your hips so that there is no flexion in the hips nor<br />
hyper-extension in the lumbar spine.<br />
Hold for the desired length then slowly return to the starting position.<br />
• Repeat for the designated number of repetitions.<br />
• Foundation Movement:<br />
• Limit hip extension and have FD against wall to prevent or limit the likelihood of movement<br />
• Progressions:<br />
Alternate leg lifts so that one foot is in the air while the other stabilizes the FD<br />
• Attach tubing at variable locations with Fitness Professional holding on to tubing so as not to allow movement<br />
Notes:<br />
16<br />
R
Movement: Active Isolated Mobility<br />
Exercise 16: Beginner-Intermediate<br />
Supine Floor Bridge<br />
1 2 3<br />
Notes:<br />
R<br />
16
Movement: Dynamic Strength/Endurance Sling Patterning<br />
Exercise <strong>17</strong>: Intermediate-Advanced<br />
High Plank Walkout- Hands On Disc<br />
Objective:<br />
• Primary Movement:<br />
• Sets and Repetitions: 1-3 sets / 5-20 yards<br />
• Movement Description:<br />
Improve Scapular and Functional Front and Back Line endurance<br />
Isometric Scapular and core stability/endurance, GH Joint Flexion/Extension<br />
• Begin in a quadruped posture with your palms on the FD(s), wrists under shoulders, knees under hips and feet shoulder<br />
width apart.<br />
Keeping your torso parallel to the floor, slowly lift the knees slightly off the floor.<br />
• Maintaining stable shoulders, extend in the knees and hips so that you roll forward into a high plank position.<br />
Walk the feet in with short, choppy steps so that you are back in a quadruped position keeping the knees off the floor.<br />
Be sure to keep toes flexed towards the knees (dorsi-flexion) throughout the movement.<br />
• Repeat the movement for the desired time or repetitions.<br />
• Foundation Movement:<br />
Keep FD’s static and stabilized<br />
• Walk the feet forward and backward until the movement feels more confident<br />
• Progression:<br />
• Change movement to multi-planar and/or add resistance tubing<br />
Notes:<br />
<strong>17</strong><br />
R
Movement: Dynamic Strength/Endurance Sling Patterning<br />
Exercise <strong>17</strong>: Intermediate-Advanced<br />
High Plank Walkout- Hands On Disc<br />
1 2 33<br />
4 5<br />
6<br />
Notes:<br />
R<br />
<strong>17</strong>
Movement: Dynamic Strength/Endurance Sling Patterning<br />
Exercise 18: Intermediate-Advanced<br />
Supine Leg Curl<br />
Hip Flexion and Extension<br />
Objective:<br />
Improve Superficial Back Line Stability and Endurance<br />
Primary Movement: Isometric Hip Extension and Concentric Knee Flexion/Eccentric Knee Extension<br />
Primary Motion Plane: Sagittal Plane<br />
Sets and Repetitions: 1-3 sets / 2-12 repetitions<br />
• Movement Description:<br />
Begin supine with your heels together and on top of the FD.<br />
Lift your hips off of the ground slightly so that there is no excessive lumbar extension.<br />
• Pull the FD with the heels toward your hips while lifting the hips higher as you continue to increase the flexion in<br />
your knees.<br />
At the end of your range of motion, slowly return the FD back to the starting position.<br />
Be sure to keep feet flexed towards the knees (dorsi-flexion) throughout the movement.<br />
• Repeat for the desired number of repetitions.<br />
• Foundation Movement:<br />
• Begin in the Supine Floor Bridge position then slowly extend the knees to a range of motion that maintains ideal form.<br />
• Progressions:<br />
• At the end of your range of motion, lift one leg off of the FD and slowly extend the knee of the foot that remains on<br />
the FD while keeping the other foot elevated toward the ceiling<br />
• Alternate sides for the desired number of repetitions<br />
Notes:<br />
18<br />
R
Movement: Dynamic Strength/Endurance Sling Patterning<br />
Exercise 18: Intermediate-Advanced<br />
Supine Leg Curl<br />
1 2 3<br />
4 5<br />
Notes:<br />
R<br />
18
Movement: Dynamic Strength/Endurance Sling Patterning<br />
Exercise 19: Intermediate-Advanced<br />
Bear Crawl - Hands on Disc<br />
Primary Movement: Isometric Scapular and core stability/endurance<br />
Primary Motion Plane: Sagittal Plane<br />
Sets and Repetitions: 1-3 sets / 5-20 yards<br />
• Movement Description:<br />
Begin in a quadruped position.<br />
Place hands on the FD(s). Handle attachments are optional.<br />
Lift knees off of the floor slightly while maintaining a neutral spine.<br />
• Slowly begin to walk feet forward, taking small choppy steps while not allowing the FD’s to travel in front of the<br />
shoulders.<br />
• Go for the designated distance and repeat.<br />
• Foundation Movement:<br />
• Place elbows on FD(s) and/or keep knees on floor.<br />
• Progressions:<br />
Attach resistance tubing.<br />
Crawl backward or laterally.<br />
• Create cone obstacle.<br />
Notes:<br />
19<br />
R
Movement: Dynamic Strength/Endurance Sling Patterning<br />
Exercise 19: Intermediate-Advanced<br />
Bear Crawl - Hands on Disc<br />
1 2 3<br />
4 5 6<br />
Notes:<br />
R<br />
19
Movement: Dynamic Strength/Endurance Sling Patterning<br />
Exercise 20: Intermediate-Advanced<br />
Bear Crawl- Feet On Disc<br />
Objective:<br />
Improve Scapular and Functional Front and Back Line endurance<br />
Primary Movement: Isometric Scapular and core stability/endurance, GH Joint Flexion/Extension<br />
Primary Motion Plane: Sagittal Plane<br />
Sets and Repetitions: 1-3 sets / 5-20 yards<br />
• Movement Description:<br />
Begin in a quadruped position.<br />
Place feet on the FD(s).<br />
Lift knees off of the floor slightly while maintaining a neutral spine.<br />
• Slowly begin to walk your hands forward, taking small choppy steps focusing on moderately gripping the hands into<br />
the ground.<br />
• Foundation Movement:<br />
• Both feet on ground to establish the form prior to putting feet on FD(s)<br />
• Progressions:<br />
• Attach resistance tubing to FD(s), crawl backward or laterally<br />
Notes:<br />
20<br />
R
Movement: Dynamic Strength/Endurance Sling Patterning<br />
Exercise 20: Intermediate-Advanced<br />
Bear Crawl- Feet On Disc<br />
1 2 3<br />
4 5 6<br />
Notes:<br />
R<br />
20
Movement: Dynamic Strength/Endurance Sling Patterning<br />
Exercise 21: Intermediate-Advanced<br />
High Plank Walkout - Feet On Disc<br />
Objective:<br />
Improve Scapular and Functional Front and Back Line endurance<br />
Primary Movement: Isometric Scapular and core stability/endurance. GH Joint Flexion/Extension<br />
Primary Motion Plane: Sagittal Plane<br />
Sets and Repetitions: 1-3 sets / 5-20 yards<br />
• Movement Description:<br />
Begin in high plank posture with your wrist under shoulders and your toes in the middle o f the FD(s).<br />
• While keeping your torso parallel to the floor, slowly flex the knees and hips, pulling the FD(s) in toward the arms<br />
without changing the position of the torso.<br />
Lift knees off of the floor slightly while maintaining a neutral spine.<br />
• Once the full range of motion is achieved, walk the hands out slowly until the body is back in a high plank position, not<br />
allowing the FD(s) to move while walking forward with the hands.<br />
• Foundation Movement:<br />
• Perform just a knee tuck, not moving the hands.<br />
• Progressions:<br />
• Change movement to multi-planar and or add resistance tubing<br />
Notes:<br />
21<br />
R
Movement: Dynamic Strength/Endurance Sling Patterning<br />
Exercise 21: Intermediate-Advanced<br />
High Plank Walkout - Feet On Disc<br />
1 2<br />
3 44<br />
3<br />
4 5 5<br />
Notes:<br />
R<br />
21
Movement: Dynamic Strength/Endurance Sling Patterning<br />
Exercise 22: Advanced<br />
Side Plank Knee Tuck - Feet on Disc<br />
Objective:<br />
Improved Scapular and Lateral Line endurance and strength<br />
Primary Movement: Isometric Scapular and core stability/endurance, hip-knee flexion and extension<br />
Primary Motion Plane: Sagittal Plane<br />
Sets and Repetitions: 1-3 sets / 5-10 repetitions per side<br />
• Movement Description:<br />
• Start in a side lying position with your right elbow under your shoulder without the shoulder shrugging and with your feet<br />
stack on top of the FD.<br />
• Lift your hips off the ground so that you have a straight body position.<br />
• Slowly flex the knees and hips, pulling the thighs in toward the chest without moving the torso or allowing the shoulder<br />
position to be compromised.<br />
• Slowly return to the starting position and repeat for the desired number of repetitions.<br />
• Foundation Movement:<br />
• Have just one foot on the FD and the other foot on the ground.<br />
• Progressions:<br />
• Attach resistance tubing to the FD to make the hip and knee flexion more challenging as you draw the legs into the torso<br />
Notes:<br />
22<br />
R
Movement: Dynamic Strength/Endurance Sling Patterning<br />
Exercise 22: Advanced<br />
Side Plank Knee Tuck - Feet on Disc<br />
1 2<br />
3 4<br />
4 5 5<br />
Notes:<br />
R<br />
22
Movement: Dynamic Strength/Endurance Sling Patterning<br />
Exercise 23: Advanced<br />
Side Plank Knee Tuck - Feet on Disc<br />
Primary Movement:<br />
Primary Motion Plane: Sagittal Plane<br />
Sets and Repetitions: 1-3 sets / 5-10 repetitions per side<br />
• Movement Description:<br />
• Start in a side-lying position with your right elbow under your shoulder without the shoulder shrugging and with your feet<br />
stack on top of the FD.<br />
•<br />
position to be compromised.<br />
• Slowly return to the starting position and repeat for the desired number of repetitions.<br />
• Foundation Movement:<br />
• Have just one foot on the FD and the other foot on the ground.<br />
• Progressions:<br />
•<br />
Notes:<br />
23<br />
R
Movement: Dynamic Strength/Endurance Sling Patterning<br />
Exercise 23: Intermediate-Advanced<br />
Mountain Climber<br />
1 2<br />
3 4<br />
Notes:<br />
R<br />
23
Movement: Dynamic Strength/Endurance Sling Patterning<br />
Exercise 24: Intermediate-Advanced<br />
Push Ups Feet on Disc<br />
Objective:<br />
Improve scapular and Functional Front and Arm Line endurance<br />
Primary Movement: Horizontal upper body push pattern<br />
Primary Motion Plane: Sagittal Plane<br />
Sets and Repetitions: 1-3 sets / 8-15 repetitions<br />
• Movement Description:<br />
Begin in high plank posture with your wrist under shoulders and your toes in the middle of the FD(s).<br />
• Keeping your torso parallel to the floor, slowly lower the body to the floor by flexing the elbows and shoulders until the<br />
desired range of motion is achieved.<br />
Maintain a firm grip into the ground with the hands throughout the range of motion.<br />
Slowly return to the starting position.<br />
• Do not allow the FD(s) to move for the duration of this exercise<br />
• Foundation Movement:<br />
• Perform push up with knees on FD(s)<br />
• Progressions:<br />
• Integrate movement with legs such as high plank knee tuck at the top of the range of motion or perform knee and hip<br />
flexion of one leg while lowering body in the push up pattern.<br />
Notes:<br />
24<br />
R
Movement: Dynamic Strength/Endurance Sling Patterning<br />
Exercise 24: Intermediate-Advanced<br />
Push Ups Feet on Disc<br />
1 2 3<br />
4 5 5<br />
Notes:<br />
R<br />
24
Movement: Dynamic Strength/Endurance Sling Patterning<br />
Exercise 25: Advanced<br />
Push Up Hands on Disc<br />
Objective:<br />
Improve scapular and Functional Front and Arm Line endurance<br />
Primary Movement: Horizontal upper body push pattern<br />
Primary Motion Plane: Sagittal Plane<br />
Sets and Repetitions: 1-3 sets / 8-12 repetitions<br />
• Movement Description:<br />
Begin in a high plank posture with your hands on the FD’s and wrist under shoulders.<br />
• Keeping your torso parallel to the floor, slowly lower the body to the floor by flexing the elbows and shoulders until the<br />
desired range of motion is achieved.<br />
Allow the FD’s to slightly rotate externally during the lowering phase of the range of motion.<br />
Internally rotate slightly in the upward phase of the range of motion.<br />
• Maintain a firm grip into the FD’s or attachments with the hands throughout the range of motion.<br />
• Foundation Movement:<br />
• Perform the push up from the knees<br />
• Progressions:<br />
• Keeping one FD in place, allow the other to travel in the frontal plane in the lowering phase to a range of motion that<br />
proper movement mechanics can be maintained.<br />
Notes:<br />
25<br />
R
Movement: Dynamic Strength/Endurance Sling Patterning<br />
Exercise 25: Advanced<br />
Push Up Hands on Disc<br />
1 2 3<br />
4 5 5<br />
Notes:<br />
R<br />
25
Movement: Dynamic Strength/Endurance Sling Patterning<br />
Exercise 26: Intermediate-Advanced<br />
Reverse Lunge Straight Leg<br />
Objective:<br />
Improved movement efficiency in lunge patterning<br />
• Primary Movement: Dynamic bilateral ankle plantar/dorsi-flexion, knee flexion/extension and hip<br />
flexion/extension<br />
Primary Movement Plane: Sagittal Plane<br />
Sets and Repetitions: 1-3 sets / 6-20 repetitions per side<br />
• Movement Description:<br />
Place the left foot on the FD with the right knee and hip very slightly flexed in a tall standing position.<br />
• Keeping a tall spine, push the FD backward with the left foot on top of the FD while allowing the knees and hip of the<br />
left leg to flex equally.<br />
Keep the knee of the left leg in extension while the hip goes into extension.<br />
Allow the heel of the left foot to lift off the FD as the leg travels backward.<br />
Maintain the weight distribution off the left leg primarily in the heel, not allowing foot to pronate or the hip to internally rotate.<br />
Once the full available range of motion is achieved, return to the starting position keeping the torso vertical.<br />
• Repeat for the desired number of repetitions, switch and repeat on the opposite side.<br />
• Foundation Movement:<br />
• Limit range of motion and/or provide stable external stability until movement is accomplished with proper form<br />
• Progressions:<br />
• Hold onto bilateral, ipsilateral or contralateral external load and/or attach resistance tubing in the same or variable planes<br />
of motion for reactive neuromuscular training<br />
Notes:<br />
26<br />
R
Movement: Dynamic Strength/Endurance Sling Patterning<br />
Exercise 26: Intermediate-Advanced<br />
Reverse Lunge Straight Leg<br />
1 2 3<br />
Notes:<br />
R<br />
26
Movement: Dynamic Strength/Endurance Sling Patterning<br />
Exercise 27: Intermediate-Advanced<br />
Reverse Lunge Bent Leg<br />
Objective:<br />
Improved movement efficiency in lunge patterning<br />
• Primary Movement: Dynamic bilateral ankle plantar/dorsi-flexion, knee flexion/extension and hip<br />
flexion/extension<br />
Primary Movement: Sagittal Plane<br />
Sets and Repetitions: 1-3 sets / 6-20 repetitions<br />
• Movement Description:<br />
Place right foot on the FD with the right knee and hip very slightly flexed in a tall standing position.<br />
• Keeping a tall spine, push the FD backward with the right foot on top allowing the right knee to flex significantly and the<br />
hip to extend slightly enabling toes to extend and foot to go into dorsi-flexion.<br />
During the backward movement allow the knees and hip of the left leg to flex equally.<br />
Once the full available range of motion is achieved, return to the starting position keeping the torso vertical.<br />
• Repeat for the desired number of repetitions, switch and repeat on the opposite side.<br />
• Foundation Movement:<br />
• Limit range of motion and/or provide stable external stability until movement is accomplished with proper form<br />
• Progressions:<br />
• Hold onto bilateral, ipsilateral or contralateral external load and/or attach resistance tubing in the same or variable planes<br />
of motion for reactive neuromuscular training<br />
Notes:<br />
27<br />
R
Movement: Dynamic Strength/Endurance Sling Patterning<br />
Exercise 27: Intermediate-Advanced<br />
Reverse Lunge Bent Leg<br />
1 2 3<br />
Notes:<br />
R<br />
27
Movement: Dynamic Strength/Endurance Sling Patterning<br />
Exercise 28: Intermediate-Advanced<br />
Lateral Lunge<br />
Objective:<br />
• Primary Movement:<br />
Improved movement efficiency in frontal plane lunge patterning<br />
Unilateral sagittal plane ankle/knee/hip flexion and extension<br />
Unilateral frontal plane hip ab/adduction, isometric knee extension and ankle inversion<br />
and eversion.<br />
Primary Movement Plane: Frontal Plane<br />
Sets and Repetitions: 1-3 sets / 6 -12 repetitions<br />
• Movement Description:<br />
Place your right foot a top of the FD with the same side knee, hip and ankle very slightly flexed in a tall standing position.<br />
• Keeping the majority of your load over the left leg, shift your hips backward while at the same time flexing in the hip,<br />
knee and ankle.<br />
• Concurrently allow the right hip to abduct, keeping the knee straight and the ankle to invert, keeping the bottom of the foot<br />
firm on the FD.<br />
• Return to the starting position and repeat for the desired number of repetitions.<br />
• Switch sides and repeat.<br />
• Foundation Movement:<br />
• Shorten range of motion or attach the ankle strap to static leg and attach resistance tubing to ankle strap and FD to assist<br />
on the concentric portion of movement<br />
• Progressions:<br />
• Hold external load and/or attach resistance tubing to FD on side that is away from the leg that is stationary.<br />
Notes:<br />
28<br />
R
Movement: Dynamic Strength/Endurance Sling Patterning<br />
Exercise 28: Intermediate-Advanced<br />
Lateral Lunge<br />
1 2 3<br />
Notes:<br />
R<br />
28
Movement: Dynamic Strength/Endurance Sling Patterning<br />
Exercise 29: Intermediate-Advanced<br />
Crossover Lunge<br />
Objective:<br />
Improved movement efficiency in frontal plane lunge patterning<br />
• Primary Movement: Bilateral sagittal plane ankle/knee/hip flexion and extension<br />
Bilateral frontal plane hip ab/adduction.<br />
Primary Movement Plane: Frontal Plane<br />
Sets and Repetitions: 1-3 sets / 6 -12 repetitions per side<br />
• Movement Description:<br />
Place left foot a top of the FD with the same side knee, hip and ankle very slightly flexed in a tall standing position.<br />
• Keeping the majority of your load over the right leg, shift your hips backward while at the same time flexing in the hip,<br />
knee and ankle.<br />
• Concurrent to the above, allow the left hip to adduct while allowing the FD to shift backward and toward the stationary leg,<br />
extending the hip, flexing the knee and allowing the heel to lift off the FD while going into dorsi-flexion.<br />
Keep a tall spine and the load through the heel of the left foot.<br />
Return to the starting position and repeat for the desired number of repetitions.<br />
• Switch sides and repeat.<br />
• Foundation Movement:<br />
Begin with a FD backward lunge and progressively bring the FD across the midline slightly.<br />
• Limit range of motion if posture is compromised or if there is any undue stress on the foot, ankles, knees or hips.<br />
• Progressions:<br />
• Hold external load and/or attach resistance tubing to FD on side that FD is going to go toward.<br />
Notes:<br />
29<br />
R
Movement: Dynamic Strength/Endurance Sling Patterning<br />
Exercise 29: Intermediate-Advanced<br />
Crossover Lunge<br />
1 2<br />
3<br />
4<br />
5<br />
Notes:<br />
R<br />
29
Movement: Dynamic Strength/Endurance Sling Patterning<br />
Exercise 30: Advanced<br />
Crossover Lunge with Toe Tap<br />
Objective:<br />
Improved movement effciency in transverse plane lunge patterning<br />
Primary Movement: Squat pattern<br />
• Primary Movement Plane: Bilateral sagittal plane ankle/knee/hip flexion and extension and bilateral frontal plane<br />
hip ab/adduction. Thoracic flexion and rotation.<br />
Sets and Repetitions: 1- 3 sets / 5 -15 repetitions per side<br />
• Movement Description:<br />
• Begin with right foot on top of the FD with the same side knee, hip and ankle very slightly flexed in a tall standing position.<br />
• Keeping th majority of your load over the left leg, shift your hips backward while at the same time flexing in the hip, knee<br />
and ankle of the left leg.<br />
• Keep the right knee mostly extended as you reach back and to the left.<br />
• While reaching with the right leg back on the FD, keeping a long spine rotate the torso to the left and reach the right hand<br />
to the outside of the left foot.<br />
• Be sure to keep the core braced without flexing the spine at the end of the range of motion then return to the starting position<br />
under control with no momentum.<br />
• Repeat for the desired number of repetiition then switch and repeat on the opposite side.<br />
• Foundation Movement:<br />
• Limit the range of motion on the reach or attach tubing to pull the leg into the end range of motion<br />
• Progressions:<br />
• Hold a light weight in the reaching arm or attach tubing to pull the leg into the end range of motion<br />
Notes:<br />
30<br />
R
Movement: Dynamic Strength/Endurance Sling Patterning<br />
Exercise 30: Intermediate<br />
Split Curtsy Toe Tap<br />
1 2<br />
3<br />
4 5<br />
5<br />
Notes:<br />
R<br />
30
Movement: Dynamic Strength/Endurance Sling Patterning<br />
Exercise 31: Advanced<br />
Lateral to Backward Lunge<br />
Objective:<br />
• Primary Movement:<br />
Improved movement efficiency in multi-planar lunge patterning<br />
Unilateral sagittal plane ankle/knee/hip flexion and extension and unilateral frontal plane hip<br />
abduction to transverse plane circumduction then sagittal plane hip flexion, isometric knee<br />
extension and ankle inversion and eversion.<br />
Primary Motion Plane: Frontal and Transverse Plane<br />
Sets and Repetitions: 1-3 sets / 5-15 repetitions per side<br />
• Movement Description:<br />
Place the right foot a top of the FD with the same side knee, hip and ankle very slightly flexed in a tall standing position.<br />
• Keeping the majority of your load over the left leg, shift your hips backward while at the same time flexing in the hip,<br />
knee and ankle.<br />
• Concurrent to the above, allow the right hip to abduct, keeping the knee straight and the ankle to invert, keeping the bottom<br />
of the foot firm on the FD.<br />
• At the end of the lateral lunge range of motion, keeping the knee extended, pull the FD back so that you are in a backward<br />
lunge position and then return to the starting position from the backward lunge position.<br />
• Repeat for the desired number of repetitions then switch sides.<br />
• Foundation Movement:<br />
• Perform the lateral lunge and/or the backward lunge until mastered.<br />
• Progressions:<br />
• Hold external load in hands.<br />
Notes:<br />
31<br />
R
Movement: Dynamic Strength/Endurance Sling Patterning<br />
Exercise 31: Advanced<br />
Lateral to Backward Lunge<br />
1 2<br />
3<br />
4 5<br />
5<br />
Notes:<br />
R<br />
31
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