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Flex Disc 3D Movement

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3D Movement

Level 1


Scientific Principles to Consider with Use of Flex Disc

Introduction

Ground-based exercise is the root of our primitive movement pattern foundation.

We all began our existence in a crib on our back and progressing to our stomach and

then onto our hands and knees followed by kneeling, standing, walking, running and

jumping. The Flex Disc® functional training tool allows for transitional postures to have

a different level of ground reaction force response and reactive neuromuscular

facilitation. This allows us to progress program designed to a next level of refining

performance and expediting rehabilitation.

It is imperative to have a clear understanding of the energy systems, myofascial slings

and biomechanical needs to optimize the training adaptations with the Flex Disc

functional training tool. A brief review of the aforementioned essential knowledge

set up the program design suggested within this manual.

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Energy Systems

ATP is the fuel for movement. ATP breaks down into ADP + an

inorganic phosphate + a hydrogen ion and 7.3 kcals.

ATP is used in the two major energy systems: Aerobic and

Anaerobic Systems

system, which is subdivided into the Phosphgen System (ATP-CP)

and the Lactate System (ATP-LA).

system is then the primary catalyst for ATP breakdown. The ATP-LA

system is the primary energy system in use for up to 120 seconds

of movement.

The Aerobic System is the most abundant and largest energy

system allowing for nearly endless volumes of movement at

submaximal levels. This system becomes the primary system in

It is important to note that no one system is ever in use exclusive-

For optimal ATP regeneration it is important to note in the table below the work to rest ratios:

Table 1

System Work to Rest Ratio Duration of Rest Ranges

ATP-CP 1:6 up to 1:12 3 to 5 minutes

ATP-LA 1:3 up to 1:5 60 to 120 seconds

Aerobic 1:1 or less < 1 minute

It is important to note that full regeneration of ATP occurs in approximately 5 minutes where as phosphocreatine levels fully regenerate

in approximately 8 minutes.

It is also important to note that the accumulation of hydrogen ions from high intensity exercise that is greater than 15 seconds but less

than 3 minutes requires lac

shold.

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I


Biomechanics

Physics of movement and having a solid knowledge of biomechanical

principles will allow a movement specialist the capacity

to create necessary progressions and regressions in movement for

clients/patients quickly. Biomechanics is a subset of Kinesiology,

the study of human movement. It is constantly evolving and

changing therefore there are no right or wrong ways to move or

tools for movement specialists to utilize in their programming, a

sort of Swiss Army knife, is their ability to access fundamental

biomechanical principles and to critically think in context to

human movement challenges.

For the application of movement specialists, a type of body

mechanics is divided into static and dynamic movement. Static

refers to the body or objects in a resting state where as dynamics

refer to the body or objects accelerating and decelerating by an

Further subdivided, dynamics, within rigid-body mechanics, had

two branches: kinematics and kinetics. Kinematics is the description

of the body in motion. Kinetics is the description of the forces

acting on the body in motion or for that matter, not in motion.

The nine principles of biomechanics are, Force-Motion, Force-Time, Inertia, Range of Motion, Balance, Coordination Continuum, Segmental Interaction,

Optimal Projection and Spin.

Biomechanical Principles

Force

Time

Force

Motion

Inertia

Range

of

Motion

Balance

Coordination

Segmental

Interaction

Optimal

Projection

Spin

These nine principles in conjunction with Newton’s Three Laws are important for movement specialists to have cognition of in program design.

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II


Physics

uniform motion tends to remain in a state of motion unless an

external force is applied to it. “ Also know as the Law of Inertia.

Newton’s Second Law of Motion states, “The relationship between

an object’s mass m, its acceleration a, and the applied force F is

F=m x a

Newton’s Third Law of Motion states, “For every action there is an

equal and opposite reaction.”

Planes of Motion:

Sagittal Plane

extension in joints such as the elbow or knee but also refer to

shoulder to hip as well.

Frontal Plane motion refers typically to movements such as

adduction and abduction in joints like the shoulder and hip

Transverse plane motion refers to rotational movement in joints

such as the hip, shoulder and torso.

III

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Muscle Contractions

Muscle Activation:

There are three types of muscle activations, concentric, eccentric

and isometric.

Concentric muscle action refers to when actin and myosin are

being shortened while being activated.

Eccentric muscle contractions occur when the actin and myosin

are elongating while being activated.

Isometric muscle activation is when no change in length occur

when the actin and myosin are being activated.

When a muscle is activated there are forces that pull equally on all

attachments. The tensile force occurs actively and passively. Active

the sarcomeres of activated motor units. Passive tension is force

that comes from an elongation of the connective tissue within the

musclotendon junction.

A

Isometric

B

Isometric

Concentric

Eccentric

Concentric

Deltoid holds

arm in abduction

Eccentric

Deltoid shortens

to raise arm in

abduction

Deltoid lengthens

to lower arm in

adduction

Hamstrings hold

Hamstrings shorten

to raise thigh in

extention

Hamstrings lengthen

to lower thigh in

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IV


Force Relationships

Force-Velocity Relationship refers to the

force a muscle creates when fully activated

and varies with the velocity. The force

muscle can create decreases with increasing

velocity of shortening or concentric

muscle action. Alternatively, the force the

muscle can resist increases with increasing

velocity of lengthening or muscle action.

Force-Length Relationship describes the force produced by a

muscle or muscle groups related to the resting length of the

muscle. At a normal resting length of a muscle, there is an ideal

overlay of the actin and myosin

within the sarcomere (a). Known

as the Sliding Filament Theory,

this alignment within the muscle

100

produces optimal torque to

generate force. If however a

80

muscle or muscle group is shortened

or lengthened, the actin

60

and myosin will have less than

40

optimal gripping ability within

the sarcomere to produce the

20

ideal torque to produce force (b

or d respectively).

(d)

Tension (percent of maximum)

0

1.2 ?m

(c)

Force-Time Relationship,

also referred to as

the electromechanical

delay, is the time it

takes from the motor

action potential to the

rise or peak in muscle

tension.

(a)

(b)

Decreased length

Increased length

Optimal

resting length

Strength

2.1 ?m 2.2 ?m 3.6 ?m

peak force

peak force

Time

Forc e -Time Curve

maximum contraction

submaximum contraction

V

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Stretch Shortening Cycle

Another key concept to program development and movement

Stretch Shortening Cycle (SSC). The SSC occurs at

all levels of movement, from getting out of a chair to Olympic

complex or fascial meridian in the opposite direction of the quick

concentric movement.

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VI


Neuromuscular Characteristics

the muscle spindles, which are sensory receptors located between

of the sarcomeres. This sensitivity to stretch protects the muscles

from stretch-related injuries largely in rapid stretches.

Muscle Spindles are responsible for a very important neuromusreciprocal

inhibition. This is when the antagonist

of a moving muscle group is deactivated to increase moveactivities

such as Proprioceptive Neuromuscular Facilitation (PNF).

To optimize programming with the Flex Disc, the biomechanical

principles previously discussed are essential concepts for application.

Through the program in this manual and workshop, these

concepts will be applied and thoroughly explored.

VII

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Myofascial Meridians

Myofascia refers to the bundled together, inseparable nature of

muscle tissue (myo-) and the complimentary web of connective

tissue (fascia). The simplest way to depict these meridians are

geometric lines of pull passing from one “station” or muscle

attachment to the next. There are eight primary lines following

the theory of Thomas Myers in his book Anatomy Trains. These

myofasical meridians are:

Fig3 The Lateral Line

Fig4 The Spiral Line

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VIII


Myofascial Meridians

Fig5 The Arm Line

Fig6 The Functional Lines

The Back Functional Line (BFL)

The Front Functional Line (FFL

Fig7 The Deep Front Line

It is important to note that the meridians proceed in a consistent

direction without interruption. This is important in program

design and in form while performing the movements. The

program design must be sensitive to these altered length tension

relationships with the objective of creating balanced length-tension

relationships throughout the kinetic chain.

The concepts of Anatomy Trains and Myofascial Meridians is still a

progressive theory of how muscles are connected throughout the

body, therefore it is important to understand the theory is not

Anecdotal evidence and years of applied practice has provided

enough proof for movement and massage therapists to apply the

theories with great success.

Application of these theories as a Flex Disc Movement Specialist is

important in progressive performance and restorative programming.

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Flex Disc Movement-Based Training Model

Objectives:

Establish the movement based training model progressions

Explain the importance of a personal trainer as a Flex Disc Movement - Specialist

other training tools of similar capacities

Warm-up Exercises:

Supine 2 Leg-Leg Curl

See-Saw Plank

Lateral Lunge

Identify the following for each movement:

• Joint movement

• Myofascial Slings in primary use

• Plane of Movements

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X


Flex Disc Movement-Based Training Model

Flex Disc Exercise Progressions:

Phase 1: Flex Disc Mobility Movement Sequencing

Within each phase it is important to make progressions from proximal to distal-work from the inside, out.

With this in mind programming must start from the ground and work its way up.

Body Positions:

Supine Side-Lying Prone Quadrupal Kneeling

Half

Kneeling

Symmetrical

Stance

Asymmetrical

Stance

Single Leg

Planes of Movement Progressions:

Sagittal Frontal Transverse

When a joint complex such as the ankle has had limited mov

due largely to the fascial matrix increased plasticity. Therefore the mobility necessary for the joints above (the knee) and below

stable

ankle will cause mobility in the foot provoking plantar fasciitis and mobility in the knee can cause a multitude of injuries such as

meniscus damage, plica and cruciate damage.

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Flex Disc Movement-Based Training Model

Phase 3: Performance

the ideal mobility and stability for symmetrical movement

patterns, must be focused on movement patterns versus isolated

muscle development.

• Push (Vertical and Horizontal)

• Pull (Vertical and Horizontal)

• Bend and Lift

• Single Leg/Split Stance

• Rotational/Anti-Rotational

Fascial and muscle balance is achieved through normal

length-tension relationships and normal force-coupling relationacquired

through controlled movement without momentum at

this phase of training.

developed in Phase 2 of the training continuum. Within this

phase, coordination, reactivity, agility, speed, quickness and

the Phosphagen System (ATP-CP) will be developed within this

phase through proper work to rest ratios. (Table 1).

Interval training modalities must be the primary programming for

developing the anaerobic pathways and most consider the

following variables:

• Repetitions

• Intensity of work

• Duration of work

• Duration of recovery

It is imperative for the movement specialist to discontinue the

movements when the quality of the repetitions decrease by 10%

or more. “Practice makes permanent.”

The increase in program intensity and volume, within each phase

of the training continuum, must increase by approximately 10%

every 1-2 weeks for 3 to 5 weeks followed by a recovery week to

prevent overtraining adaptations.

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3D Movement - Level 1

E ercises

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Movement: Active Isolated Mobility

Exercise 1 - Beginner

Extended Childs Pose-Reach and Rotate

Objective:

Increase Thoracic/Lateral Sling Mobility

Primary Movement: Static shoulder/knee/hip flexion; Glenohumoral joint external/internal rotation

Primary Motion Plane: Static in Sagittal Plane, Dynamic in Transverse Plane

Sets and Repetitions: 1 - 2 sets / 5 - 10 repetitions

Movement Description:

Begin in an extended child’s pose position with your hands on top of the Flex Disc (FD).

• Inhale through the belly, and upon exhale reach long through the arms while rotating your palms from down to

up (pronated to supinated).

Hold the rotated hand position for 2 to 3 seconds or to the end of the exhale.

Inhale, relax to the starting position.

• Repeat the pattern for the desired number of repetitions.

• Foundation Movement:

Begin by kneeling with knees under hips and your hands on top of FD sitting on 12-18” table box in front of you

• All other movements as enumerated in Movement Description

• Progressions:

• Attach one end of the tubing to opposite side of FD from where the palm is resting. Attach the other end of the

tubing to a door anchor or any other type of stationary anchor point. This will facilitate a greater passive stretch in

the lateral sling.

Notes:

1

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Movement: Active Isolated Mobility

Exercise 1 - Beginner

Extended Childs Pose-Reach and Rotate

1 2 3

4 5 6

Notes:

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1


Movement: Active Isolated Mobility

Exercise 2 - Beginner

3D Childs Pose

Objective:

Increase Thoracic/Lateral Sling Mobility

Primary Movement: Shoulder Flexion and Thoracic Lateral Flexion

Primary Motion Plane: Frontal Plane

Sets and Repetitions: 1-2 sets / 4-6 repetitions per side

Movement Description:

Begin by kneeling on the floor with your hands on the FD with palms facing down.

Flex the knees, hips, ankles and shoulders so that the hips are back on your heels and the arms are extended out in

front of you with your arms straight and a gap between your arms and ears.

• Slowly guide FD to the right, keeping the arms fully extended while slowly exhaling as you reach a range of

motion that is tolerable in the intensity of stretch on the left torso.

Hold for 10 seconds breathing deeply.

• Switch sides and repeat the 10 second hold on the right.

• Foundation Movement:

Kneeling with knees under hips and FD on 12” to 18“ tall table or box in front of you

• All other movements as enumerated in Movement Description

• Progressions:

Attach one end of the tubing to opposite side of FD from where the palm is resting

Attach the other end of the tubing to a door anchor or any other type of stationery anchor point

• This will facilitate a greater passive stretch in the lateral sling

Notes:

2

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Movement: Active Isolated Mobility

Exercise 2 - Beginner

3D Childs Pose

1 2 3

4 5 6

Notes:

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2


Movement: Active Isolated Mobility

Exercise 3: Intermediate

Swim Circles

Objective:

Increase Scapulothoracic, Glenohumeral/Lateral Sling Mobility

Primary Movement: Thoracic Flexion

Primary Motion Plane: Frontal Plane

Sets and Repetitions: 1-2 sets / 5 -10 repetitions in each direction.

Movement Description:

Begin in a quadruped position with your hands on the FD’s.

Rock hips back onto the heels while simultaneously extending the arms overhead into a child’s pose position.

• Maintain the hip and knee flexion while taking the arms from the extended “I” position to a “T” position so that the

wrists are parallel to the shoulders, all the while keeping the arms completely straight.

Bring the arms together while returning back to the quadruped position.

• Repeat the movement for the desired number of sets and repetitions.

• Foundation Movement:

• Extended Childs Pose position.

• Progression:

Reverse the movement pattern, starting with the arms out to the “T” position then moving to the “I” position.

• Allow the hips and knees to extend when going into the “I” or “T” position so that there is a high core engagement at

the end ranges of motion.

Notes:

3

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Movement: Active Isolated Mobility

Swim Circles

Exercise 3: Intermediate

; IntermediateIntermediate

1 2 3

4 5

Notes:

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3


Movement: Active Isolated Mobility

Exercise 4: Intermediate

Thread the Needle

Objective:

Increased Thoracic/Spiral and Functional Line Mobility

Primary Movement: Thoracic and GH Rotation

Primary Motion Plane: Transverse Plane

Sets and Repetitions: 1 - 2 sets / 5 - 10 repetitions per side

Movement Description:

Begin in a quadruped position with your hands on the FD’s.

• Extend the left arm overhead while simultaneously horizontally adducting the right arm across the torso allowing the

palm to rotate from pronation to supination.

Allow the torso to rotate left and flex slightly to the right to increase the stretch.

Hold briefly at the end range of motion that gives a comfortable stretch.

Return to the starting position then repeat on the opposite side.

• Hold each position for no more than 5 seconds and repeat for the desired number of repetitions.

• Foundation Movement:

• Limit range of motion to not rotate completely.

• Progression:

• Add assistance by having a fitness professional gently pull on the FD when it crosses under the torso in the “needle

threading” at the end range of motion by attaching tube.

Notes:

4

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Movement: Active Isolated Mobility

Thread the Needle

Exercise 4: Intermediate

; IntermediateIntermediate

1 2 3

4 5

6

Notes:

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4


Movement: Active Isolated Mobility

Exercise 5: Intermediate

Side-Lying Windmill

Objective:

Increase Thoracic/Spiral and Functional Line Mobility

Primary Movement: Thoracic and GH Rotation

Primary Motion Plane: Transverse Plane

Sets and Repetitions: 1-2 sets / 5-10 repetitions per side

Movement Description:

• Begin in a side-lying position on your right with the spine long and the knees and hips stacked at 90 degree flexion each.

• Place the right hand on the lateral distal attachment of the IT Band of the left leg with moderate pressure. A small

head support may be used as needed.

• Place the left palm on top of the FD.

• Keeping a fully extended arm, maintain constant easy pressure down on the FD while rotating it overhead and

around 180 degrees. Allow the palm to rotate from palm down to palm up at the end of the range of motion.

• Your eyes, head and torso should rotate while keeping the hips and legs stacked throughout the movement.

Slowly return to the starting position.

Discontinue the movement, if any pain in the back or shoulder is felt.

• Realign your posture and attempt again. Should pain persist, discontinue and discuss with a fitness professional.

• Foundation Movement:

• Limit range of motion to not rotate completely around

• Progressions:

Only have the top leg flexed and the bottom leg straight

• Place the medial knee on the floor of the flexed leg

Notes:

5

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Movement: Active Isolated Mobility

Side-Lying Windmill

Exercise 5: Intermediate

; IntermediateIntermediate

1 2 3

4 5 6

Notes:

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5


Movement: Active Isolated Mobility

Exercise 6: Intermediate

Supine Shoulder Sweep

Objective:

Increase Thoracic/Spiral and Functional Line Mobility

Primary Movement: Shoulder Abduction/Adduction; Internal/External Rotation

Primary Motion Plane: Frontal Plane

Sets and Repetitions: 1-2 sets / 5-10 repetitions per side

Movement Description:

Place your left lateral malleolus above your right knee cap.


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

resting on the fllor to the right of your body.

• 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

anterior portion of the shoulder capsule.

• Hold the stretch for 2 to 3 seconds then rotate the FD overhead while keeping the arm as straight as you can and

without shrugging the shoulder up toward the ear.

• Once a stretch is felt in the chest and shoulder of the moving arm, return back to the initial movement.

• Allow the hand to naturally rotate as the FD is moving through the range of motion.

• Repeat the pattern for the desired number of repetitions and switch sides and repeat.

Notes:

6

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Movement: Active Isolated Mobility

Supine Shoulder Sweep

Exercise 6: Intermediate

; IntermediateIntermediate

1 2 3

4 5

Notes:

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6


Movement: Active Isolated Mobility

Exercise 7: Beginner

Prone Y

Objective:

Improved Scapulothoracic Stability and GH Joint/ Arm Line Sling Mobility

Primary Movement: Shoulder overhead Extension

Primary Motion Plane: Sagittal Plane

Sets and Repetitions: 1-2 sets / 10-15 repetitions

Movement Description:

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.

• Your arms should make the letter W at the start position.

• Maintaining light pressure on the FD’s, slowly move the arms into an extended overhead position so that the arms

create the letter Y at the end of the range of motion

• Allow your palms to rotate so that they are facing each other and the thumbs up toward the ceiling.

• Once arms are fully extended, attempt to lift your arms off of the discs without letting the elbows bend or the

shoulders to shrug.

• Progress to moving the hands in closer so that the arms create an ‘I’.

• Foundation Movement:

• Limit range of motions and/or go wider with Y arm position

• Progressions:

• Lay prone with torso on Bosu® or another type of unstable surface

Notes:

7

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Movement: Active Isolated Mobility

Exercise 7: Beginner

Prone Y

1 2

3 4

Notes:

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7


Movement: Active Isolated Mobility

Exercise 8: Beginner

Quadruped Adduction

Objective:

Improve Adductor/ Functional Front Line and Deep Front Line

Type of Movement: Flexed Hip Ab/Adduction

Primary Motion Plane: Sagittal Plane

Sets and Repetitions: 1-2 sets / 5-15 repetitions per side

Movement Description:

Position yourself in a hands and knees posture.

Keeping your arms straight, place your hands directly underneath your shoulders and your knees underneath your hips.

Place your right knee on the FD.

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.

Hold the stretch briefly then return back to the starting position.

• Repeat for the desired number of repetitions and then switch sides.

• Foundation Movement:

• Limit range of motion and/or place hands on handles or dumbbells to allow wrists to be in a neutral position.

• Progressions:

Use the mini FD’s and place your knee and the foot on the discs respectively.

• Go into circumduction, travelling in the transverse plane.

Notes:

8

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Movement: Active Isolated Mobility

Exercise 8: Beginner

Quadruped Adduction

1 2 3

4 5

Notes:

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8


Movement: Active Isolated Mobility

Exercise 9: Beginner

Half Kneeling Groin Stretch

Objective:

Improve Adductor/ Functional Front Line and Deep Front Line

Primary Movement: Hip Flexion and Extension

Primary Motion Plane: Sagittal Plane

Sets and Repetitions: 1-2 sets / 5-15 repetitions

Movement Description:

Position your body in a quadruped posture with your right knee on the FD.

Move your left foot to be positioned beside the left hand.

Shift your right knee away from the hands and left foot maintaining a neutral spine.

Hold the stretch in the right anterior hip briefly then pull the knee forward out of the stretch.

Repeat the movement for the desired number of repetitions.

• Switch sides and repeat on the left.

• Foundation Movement:

• Place hands or elbows on an elevated surface and/or limit range of motion

• Progressions:

• Change plane of motion on return to starting position

Notes:

9

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Movement: Active Isolated Mobility

Exercise 9: Beginner

Half Kneeling Groin Stretch

1 2 3

4 5

Notes:

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9


Movement: Active Isolated Mobility

Exercise 10: Easy to Intermediate

Hurdler Stretch

Objective:

Primary Movement: Contralateral Hip Flexion/Extension and Bilateral Knee Extension

Primary Motion Plane: Sagittal Plane

Sets and Repetitions: 1 - 3 sets / 5 -10 per side

Movement Description:

Place left knee on top of the FD while positioning yourself in a half-kneeling position.

Push the left knee backward while straightening the right knee and lifting the toe of the right foot.

Pause at a tolerable range of motion for 2 to 3 seconds.

• Return to the starting position then repeat for the desired number of repetitions.

• Foundation Movement:

• Place hands on the inside of the right foot and don’t straighten the right knee while pushing the left leg back.

• Progressions:


Notes:

10

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Movement: Active Isolated Mobility

Exercise 10: Easy to Intermediate

Hurdler Stretch

1 2 3

4 5

Notes:

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10


Movement: Active Isolated Mobility

Exercise 11: Easy to Intermediate

Objective:

Primary Movement: Hip and Spine Flexion

Primary Motion Plane: Sagittal Plane

Sets and Repetitions: 1 - 2 sets / 5 -10 repetitions

Movement Description:


the knees and the spine in a tall posture. Place your hands on the Flex Disc between your legs. Inhale then upon exhalation

slowly reach the arms ahead while pressing down with mild to moderate pressure into the FD while reaching. At the end

of the exhale return to the starting position. Repeat for the desired number of repetitions.

• Foundation Movement:


• Progressions:

• Change plane of motion add external assistance by attaching resistance band to FD to assist in increasing range

of motion.

Notes:

11

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Movement: Active Isolated Mobility

Exercise 11: Easy to Intermediate

Seated Superficial Back Line Stretch

1 2 3

4 5

Notes:

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11


Movement: Active Isolated Stability

Exercise 12: Beginner

Hip Flexion and Extension

• Objective:

Quadruped Shoulder Internal and External Rotation

• Primary Movement:

• Primary Motion Plane: Transverse Plane

Increased Shoulder/ Front and Back Arm Line Stability

Sets and Repetitions: 1-2 sets / 5-10 repetitions

Movement Description:

Start with your knees directly under your hips and your hands directly under your shoulders with your hands on the FD’s.

1 2 3

Keep your elbows fully extended with your shoulder blades depressed and adducted while maintaining a neutral spine.

• Gently grip into the FD’s while slowly rotating the discs clock wise and counter clockwise as smoothly as possible

while keeping the rest of the body still.

• Foundation Movement:

• Attach dome or kettle bell handle attachments to change gripping strategy

• Progressions:

• Set posture in a high plank position with feet hip to shoulder width apart

Notes:

12

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Movement: Dynamic Strength/Endurance Sling Patterning

Exercise 12: Beginner-Advanced

Quadruped Shoulder Internal and External Rotation

1 2

3 4

Notes:

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12


Movement: Active Isolated Stability

Exercise 13: Advanced

See Saw Plank

Objective:

Improve Scapular and Front Line Stability

Primary Movement: Shoulder Flexion and Extension

Primary Motion Plane: Sagittal Plane

Sets and Repetitions: 1-3 sets / 5-10 repetitions

Movement Description:

Begin in a prone position with your elbows on the floor under your shoulders.

• Place your feet together on the FD(s).

• Tighten your knees, brace the core and lift your body so that the whole torso is parallel to the ground, keeping the

shoulders together and not shrugging.

• Slowly push your body away from your hands by flexing the shoulders while maintaining rigidity in your body.

• Upon reaching the furthest extension possible without your form being compromised, pull your body forward

toward your hands until your elbows are under your shoulders.

• Repeat the movement for the desired number of repetitions.

• Foundation Movement:

• Place knees on FD(s) and/or holding a traditional plank

• Progressions:

• Attach resistance bands to FD(s) at various locations to challenge different planes of motion

Notes:

13

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Movement: Active Isolated Mobility

Exercise 13: Advanced

See Saw Plank

1 2

3 4

Notes:

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13


Movement: Active Isolated Stability

Exercise 14: Intermediate to Advanced

Prone Windshield Wiper

Objective:

Improved Scapular, Lumbopelvic, Front and Lateral Line strength and stability

Primary Movement: Thoracic Lateral Flexion

Primary Motion Plane: Fontal Plane

Sets and Repetitions: 1 - 3 sets / 2 - 10 repetitions

Movement Description:

Begin in a quadruped position with the hands under the shoulders and the toes on the FD(s).

Bring body into a high plank position keeping the shoulders retracted and depressed and the elbows straight.


or hips.

• At the end of a controllable range of motion pull the FD(s) back to the starting position and continue on to the

opposite direction slowly.

• Repeat for the desired number of repetitions.

• Foundation Movement:

• Shorten the range of motion or place the knees on the FD(s) instead of the feet

• Progressions:

• Attach tubing to FD(s) to create resistance in variable ranges of motion

Notes:

14

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Movement: Active Isolated Mobility

Exercise 14: Intermediate to Advanced

Prone Windshield Wiper

1 2 3

4 5 6

Notes:

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14


Movement: Active Isolated Stability

Exercise 15: Intermediate to Advanced

Reaching Plank

Objective:

Improve Scapular and Front Line Stability

Primary Movement: Shoulder Flexion and Extension

Primary Motion Plane: Sagittal Plane

Sets and Repetitions: 1-3 sets / 10-20 repetitions

Movement Description:

• Start in a prone position with your elbows and upper forearm on the FD’s and your feet hip width apart, toes flexed toward

the knees (dorsiflexion).

Brace the core and lift the body up into a plank position so that the elbows are under the shoulders.

Slowly flex the right shoulder so that one of the FD’s rolls ahead a few inches without letting the shoulder elevate.

Pull the FD back to the original position then repeat with the opposite FD.

Allow little to no movement in the core while moving the FD’s forward and backward.

• Repeat for the desired time or repetitions.

• Foundation Movement:

• Simply hold the plank position with the FD’s not moving at all

• Progressions:

• Create a rhythm and increase the speed of movement and/or attach tubing on the end closest to the hands to

increase resistance and core demand

Notes:

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Movement: Active Isolated Mobility

Exercise 15: Intermediate to Advanced

Reaching Plank

1 2

3 4

4 5

Notes:

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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:

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Movement: Active Isolated Mobility

Exercise 16: Beginner-Intermediate

Supine Floor Bridge

1 2 3

Notes:

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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:

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Movement: Dynamic Strength/Endurance Sling Patterning

Exercise 17: Intermediate-Advanced

High Plank Walkout- Hands On Disc

1 2 3

4 5

6

Notes:

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Movement: Dynamic Strength/Endurance Sling Patterning

Exercise 18: Intermediate-Advanced

Supine Leg Curl

Hip Flexion and Extension

Objective:

Improve Superficial Back Line Stability and Endurance

Primary Movement: Isometric Hip Extension and Concentric Knee Flexion/Eccentric Knee Extension

Primary Motion Plane: Sagittal Plane

Sets and Repetitions: 1-3 sets / 2-12 repetitions

Movement Description:

Begin supine with your heels together and on top of the FD.

Lift your hips off of the ground slightly so that there is no excessive lumbar extension.

• Pull the FD with the heels toward your hips while lifting the hips higher as you continue to increase the flexion in

your knees.

At the end of your range of motion, slowly return the FD back to the starting position.

Be sure to keep feet flexed towards the knees (dorsi-flexion) throughout the movement.

• Repeat for the desired number of repetitions.

• Foundation Movement:

• Begin in the Supine Floor Bridge position then slowly extend the knees to a range of motion that maintains ideal form.

• Progressions:

• 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

the FD while keeping the other foot elevated toward the ceiling

• Alternate sides for the desired number of repetitions

Notes:

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Movement: Dynamic Strength/Endurance Sling Patterning

Exercise 18: Intermediate-Advanced

Supine Leg Curl

1 2 3

4 5

Notes:

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Movement: Dynamic Strength/Endurance Sling Patterning

Exercise 19: Intermediate-Advanced

Bear Crawl - Hands on Disc

Primary Movement: Isometric Scapular and core stability/endurance

Primary Motion Plane: Sagittal Plane

Sets and Repetitions: 1-3 sets / 5-20 yards

Movement Description:

Begin in a quadruped position.

Place hands on the FD(s). Handle attachments are optional.

Lift knees off of the floor slightly while maintaining a neutral spine.

• Slowly begin to walk feet forward, taking small choppy steps while not allowing the FD’s to travel in front of the

shoulders.

• Go for the designated distance and repeat.

• Foundation Movement:

• Place elbows on FD(s) and/or keep knees on floor.

• Progressions:

Attach resistance tubing.

Crawl backward or laterally.

• Create cone obstacle.

Notes:

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Movement: Dynamic Strength/Endurance Sling Patterning

Exercise 19: Intermediate-Advanced

Bear Crawl - Hands on Disc

1 2 3

4 5 6

Notes:

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Movement: Dynamic Strength/Endurance Sling Patterning

Exercise 20: Intermediate-Advanced

Bear Crawl- 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 a quadruped position.

Place feet on the FD(s).

Lift knees off of the floor slightly while maintaining a neutral spine.

• Slowly begin to walk your hands forward, taking small choppy steps focusing on moderately gripping the hands into

the ground.

• Foundation Movement:

• Both feet on ground to establish the form prior to putting feet on FD(s)

• Progressions:

• Attach resistance tubing to FD(s), crawl backward or laterally

Notes:

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Movement: Dynamic Strength/Endurance Sling Patterning

Exercise 20: Intermediate-Advanced

Bear Crawl- Feet On Disc

1 2 3

4 5 6

Notes:

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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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Movement: Dynamic Strength/Endurance Sling Patterning

Exercise 21: Intermediate-Advanced

High Plank Walkout - Feet On Disc

1 2

3 44

3

4 5 5

Notes:

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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:

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Movement: Dynamic Strength/Endurance Sling Patterning

Exercise 22: Advanced

Side Plank Knee Tuck - Feet on Disc

1 2

3 4

4 5 5

Notes:

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Movement: Dynamic Strength/Endurance Sling Patterning

Exercise 23: Intermediate-Advanced

Mountain Climber

• Primary Movement:

Objective:

Improve scapular and Functional Front and Arm Line endurance

Primary Movement:

Primary Motion Plane: Sagittal Plane

Sets and Repetitions: 1-3 sets / 5-15 repetitions per side

Movement Description:

Begin in high plank posture with your wrist under shoulders and your toes in the middle of the FD’s.


other FD still.


• Foundation Movement:

• Begin with just one FD on one side while keeping the other foot grounded

• Progressions:


Notes:

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Movement: Dynamic Strength/Endurance Sling Patterning

Exercise 23: Intermediate-Advanced

Mountain Climber

1 2

3 4

Notes:

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Movement: Dynamic Strength/Endurance Sling Patterning

Exercise 24: Intermediate-Advanced

Push Ups Feet on Disc

Objective:

Improve scapular and Functional Front and Arm Line endurance

Primary Movement: Horizontal upper body push pattern

Primary Motion Plane: Sagittal Plane

Sets and Repetitions: 1-3 sets / 8-15 repetitions

Movement Description:

Begin in high plank posture with your wrist under shoulders and your toes in the middle of the FD(s).

• Keeping your torso parallel to the floor, slowly lower the body to the floor by flexing the elbows and shoulders until the

desired range of motion is achieved.

Maintain a firm grip into the ground with the hands throughout the range of motion.

Slowly return to the starting position.

• Do not allow the FD(s) to move for the duration of this exercise

• Foundation Movement:

• Perform push up with knees on FD(s)

• Progressions:

• Integrate movement with legs such as high plank knee tuck at the top of the range of motion or perform knee and hip

flexion of one leg while lowering body in the push up pattern.

Notes:

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Movement: Dynamic Strength/Endurance Sling Patterning

Exercise 24: Intermediate-Advanced

Push Ups Feet on Disc

1 2 3

4 5 5

Notes:

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Movement: Dynamic Strength/Endurance Sling Patterning

Exercise 25: Advanced

Push Up Hands on Disc

Objective:

Improve scapular and Functional Front and Arm Line endurance

Primary Movement: Horizontal upper body push pattern

Primary Motion Plane: Sagittal Plane

Sets and Repetitions: 1-3 sets / 8-12 repetitions

Movement Description:

Begin in a high plank posture with your hands on the FD’s and wrist under shoulders.

• Keeping your torso parallel to the floor, slowly lower the body to the floor by flexing the elbows and shoulders until the

desired range of motion is achieved.

Allow the FD’s to slightly rotate externally during the lowering phase of the range of motion.

Internally rotate slightly in the upward phase of the range of motion.

• Maintain a firm grip into the FD’s or attachments with the hands throughout the range of motion.

• Foundation Movement:

• Perform the push up from the knees

• Progressions:

• Keeping one FD in place, allow the other to travel in the frontal plane in the lowering phase to a range of motion that

proper movement mechanics can be maintained.

Notes:

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Movement: Dynamic Strength/Endurance Sling Patterning

Exercise 25: Advanced

Push Up Hands on Disc

1 2 3

4 5 5

Notes:

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Movement: Dynamic Strength/Endurance Sling Patterning

Exercise 26: Intermediate-Advanced

Reverse Lunge Straight Leg

Objective:

Improved movement efficiency in lunge patterning

• Primary Movement: Dynamic bilateral ankle plantar/dorsi-flexion, knee flexion/extension and hip

flexion/extension

Primary Movement Plane: Sagittal Plane

Sets and Repetitions: 1-3 sets / 6-20 repetitions per side

Movement Description:

Place the left foot on the FD with the right knee and hip very slightly flexed in a tall standing position.

• 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

left leg to flex equally.

Keep the knee of the left leg in extension while the hip goes into extension.

Allow the heel of the left foot to lift off the FD as the leg travels backward.

Maintain the weight distribution off the left leg primarily in the heel, not allowing foot to pronate or the hip to internally rotate.

Once the full available range of motion is achieved, return to the starting position keeping the torso vertical.

• Repeat for the desired number of repetitions, switch and repeat on the opposite side.

• Foundation Movement:

• Limit range of motion and/or provide stable external stability until movement is accomplished with proper form

• Progressions:

• Hold onto bilateral, ipsilateral or contralateral external load and/or attach resistance tubing in the same or variable planes

of motion for reactive neuromuscular training

Notes:

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Movement: Dynamic Strength/Endurance Sling Patterning

Exercise 26: Intermediate-Advanced

Reverse Lunge Straight Leg

1 2 3

Notes:

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Movement: Dynamic Strength/Endurance Sling Patterning

Exercise 27: Intermediate-Advanced

Reverse Lunge Bent Leg

Objective:

Improved movement efficiency in lunge patterning

• Primary Movement: Dynamic bilateral ankle plantar/dorsi-flexion, knee flexion/extension and hip

flexion/extension

Primary Movement: Sagittal Plane

Sets and Repetitions: 1-3 sets / 6-20 repetitions

Movement Description:

Place right foot on the FD with the right knee and hip very slightly flexed in a tall standing position.

• Keeping a tall spine, push the FD backward with the right foot on top allowing the right knee to flex significantly and the

hip to extend slightly enabling toes to extend and foot to go into dorsi-flexion.

During the backward movement allow the knees and hip of the left leg to flex equally.

Once the full available range of motion is achieved, return to the starting position keeping the torso vertical.

• Repeat for the desired number of repetitions, switch and repeat on the opposite side.

• Foundation Movement:

• Limit range of motion and/or provide stable external stability until movement is accomplished with proper form

• Progressions:

• Hold onto bilateral, ipsilateral or contralateral external load and/or attach resistance tubing in the same or variable planes

of motion for reactive neuromuscular training

Notes:

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Movement: Dynamic Strength/Endurance Sling Patterning

Exercise 27: Intermediate-Advanced

Reverse Lunge Bent Leg

1 2 3

Notes:

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Movement: Dynamic Strength/Endurance Sling Patterning

Exercise 28: Intermediate-Advanced

Lateral Lunge

Objective:

• Primary Movement:

Improved movement efficiency in frontal plane lunge patterning

Unilateral sagittal plane ankle/knee/hip flexion and extension

Unilateral frontal plane hip ab/adduction, isometric knee extension and ankle inversion

and eversion.

Primary Movement Plane: Frontal Plane

Sets and Repetitions: 1-3 sets / 6 -12 repetitions

Movement Description:

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.

• Keeping the majority of your load over the left leg, shift your hips backward while at the same time flexing in the hip,

knee and ankle.

• Concurrently allow the right hip to abduct, keeping the knee straight and the ankle to invert, keeping the bottom of the foot

firm on the FD.

• Return to the starting position and repeat for the desired number of repetitions.

• Switch sides and repeat.

• Foundation Movement:

• Shorten range of motion or attach the ankle strap to static leg and attach resistance tubing to ankle strap and FD to assist

on the concentric portion of movement

• Progressions:

• Hold external load and/or attach resistance tubing to FD on side that is away from the leg that is stationary.

Notes:

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Movement: Dynamic Strength/Endurance Sling Patterning

Exercise 28: Intermediate-Advanced

Lateral Lunge

1 2 3

Notes:

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Movement: Dynamic Strength/Endurance Sling Patterning

Exercise 29: Intermediate-Advanced

Crossover Lunge

Objective:

Improved movement efficiency in frontal plane lunge patterning

• Primary Movement: Bilateral sagittal plane ankle/knee/hip flexion and extension

Bilateral frontal plane hip ab/adduction.

Primary Movement Plane: Frontal Plane

Sets and Repetitions: 1-3 sets / 6 -12 repetitions per side

Movement Description:

Place left foot a top of the FD with the same side knee, hip and ankle very slightly flexed in a tall standing position.

• Keeping the majority of your load over the right leg, shift your hips backward while at the same time flexing in the hip,

knee and ankle.

• Concurrent to the above, allow the left hip to adduct while allowing the FD to shift backward and toward the stationary leg,

extending the hip, flexing the knee and allowing the heel to lift off the FD while going into dorsi-flexion.

Keep a tall spine and the load through the heel of the left foot.

Return to the starting position and repeat for the desired number of repetitions.

• Switch sides and repeat.

• Foundation Movement:

Begin with a FD backward lunge and progressively bring the FD across the midline slightly.

• Limit range of motion if posture is compromised or if there is any undue stress on the foot, ankles, knees or hips.

• Progressions:

• Hold external load and/or attach resistance tubing to FD on side that FD is going to go toward.

Notes:

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Movement: Dynamic Strength/Endurance Sling Patterning

Exercise 29: Intermediate-Advanced

Crossover Lunge

1 2

3

4

5

Notes:

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Movement: Dynamic Strength/Endurance Sling Patterning

Exercise 30: Advanced

Crossover Lunge with Toe Tap

Objective:

Improved movement effciency in transverse plane lunge patterning

Primary Movement: Squat pattern

• Primary Movement Plane: Bilateral sagittal plane ankle/knee/hip flexion and extension and bilateral frontal plane

hip ab/adduction. Thoracic flexion and rotation.

Sets and Repetitions: 1- 3 sets / 5 -15 repetitions per side

Movement Description:

• 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.

• Keeping th majority of your load over the left leg, shift your hips backward while at the same time flexing in the hip, knee

and ankle of the left leg.

• Keep the right knee mostly extended as you reach back and to the left.

• 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

to the outside of the left foot.

• 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

under control with no momentum.

• Repeat for the desired number of repetiition then switch and repeat on the opposite side.

• Foundation Movement:

• Limit the range of motion on the reach or attach tubing to pull the leg into the end range of motion

• Progressions:

• Hold a light weight in the reaching arm or attach tubing to pull the leg into the end range of motion

Notes:

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Movement: Dynamic Strength/Endurance Sling Patterning

Exercise 30: Intermediate

Split Curtsy Toe Tap

1 2

3

4 5

4 5 5

Notes:

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Movement: Dynamic Strength/Endurance Sling Patterning

Exercise 31: Advanced

Lateral to Backward Lunge

Objective:

• Primary Movement:

Improved movement efficiency in multi-planar lunge patterning

Unilateral sagittal plane ankle/knee/hip flexion and extension and unilateral frontal plane hip

abduction to transverse plane circumduction then sagittal plane hip flexion, isometric knee

extension and ankle inversion and eversion.

Primary Motion Plane: Frontal and Transverse Plane

Sets and Repetitions: 1-3 sets / 5-15 repetitions per side

Movement Description:

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.

• Keeping the majority of your load over the left leg, shift your hips backward while at the same time flexing in the hip,

knee and ankle.

• Concurrent to the above, allow the right hip to abduct, keeping the knee straight and the ankle to invert, keeping the bottom

of the foot firm on the FD.

• 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

lunge position and then return to the starting position from the backward lunge position.

• Repeat for the desired number of repetitions then switch sides.

• Foundation Movement:

• Perform the lateral lunge and/or the backward lunge until mastered.

• Progressions:

• Hold external load in hands.

Notes:

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Movement: Dynamic Strength/Endurance Sling Patterning

Exercise 31: Advanced

Lateral to Backward Lunge

1 2

3

4 5

4 5 5

Notes:

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