Place body in push up position on the floor, activate core by pulling navel to spine and squeeze glutes.
Place both feet on Swiss ball.
Movement :
Starting with your body in the plank position, lower the chest towards the floor.
Upon reaching the floor press your body back up to the starting position.
Be aware not to let the core release as this will cause hyperextension of the lumbo-pelvic-hip complex.
Cease performing the exercise as soon as any compensation is noticed.
Progression Considerations :
Ensure that client has necessary overall strength & stability in both core & musculature to perform this progression.
Starting with your body in the plank position, raise one leg just prior to the movement phase, and maintain leg lift throughout exercise.
, Lower the chest towards the floor.
Upon reaching the floor press your body back up to the starting position.
Be aware not to let the core release as this will cause hyperextension of the lumbo-pelvic-hip complex.
Cease performing the exercise as soon as any compensation is noticed. To increase challenge to the core, leg can be lifted up and out to the side during the movement.
Notes :
Clap for power
CLIMBERS CHIN UPS
Reps :
max
Sets :
2 -3
Intensity :
80%
Tempo :
202
Rest :
Circuit
Duration :
Preparation :
Assume a grip on the chin up bar that is slightly wider than shoulder width.
Keep your chin tucked throughout the movement.
Keep core activated to avoid swinging.
Movement :
Perform wide grip chin up and pull the body towards one hand.
Alternate sides.
AVOID retracting the scapula before pulling yourself up, the scapulothoracic joint should gradually move into retraction AS you pull up.
Notes :
switch grip pull for power
JUMP LUNGE
Reps :
20
Sets :
2 -3
Intensity :
80%
Tempo :
202
Rest :
Circuit
Duration :
Preparation :
Movement :
CLEAN - BARBELL
Reps :
10
Sets :
2 -3
Intensity :
80%
Tempo :
202
Rest :
Circuit
Duration :
Preparation :
Begin with feet shoulder width apart and toes pointing forward.
Bend the knees slightly and bend at the waist, grasping the barbell with both hands slightly wider than shoulder width apart (palms facing body).
Movement :
Perform explosive triple extension movement in the lower extremeties, and drive the elbows high. Make sure the barbell travels in a vertical, linear fashion (close to body).
As bar reaches shoulder height externally rotate the arms and cradle the weight in front of the shoulders, simultaneously dropping into a deep squat to get under the weight. Then stand up.
From here contract glutes to stand into a full upright position with bar resting on your chest.
Carefully lower the barbell back to the ground. Reset and repeat desired repetitions.
Notes :
and press
SINGLE LEG CABLE ROW
Reps :
10e
Sets :
2 -3
Intensity :
80%
Tempo :
202
Rest :
Circuit
Duration :
Preparation : Standing on one leg in stork position with hips square to pulley. (if lifting with right hand have right hip in line with pulley)
Movement : starting from a a forward bend/stretch position - stand upright and pull/row cable simultaneously
DB SUITCASE DEADLIFT
Reps :
10e
Sets :
2 -3
Intensity :
80%
Tempo :
202
Rest :
Circuit
Duration :
Preparation : Stand square holding DB in one hand
Movement : Squat/Deadlift towards gorund whilst maintaining good posture
Notes :
and bicep curl
HOVER HI AND LO
Reps :
10-20
Sets :
2 -3
Intensity :
80%
Tempo :
202
Rest :
Circuit
Duration :
Preparation : Start in plank position with good posture - forearms and elbows on the ground.
Movement : Push-up onto hands maintaining good posture and then lower yourself back down. Try to switch the lead hand half way through your reps
Notes :
feet on SB
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