Iso Abs - Side Lying (Knees-Toes-with Hip Abduction)
Exercise
2 - 3
10 - 20
202
75%
ALT C
Fetal Flip Sit - Up
Exercise
2 - 3
10 - 20
202
75%
ALT D
Crunch - Bicycles w/Shoulders Down
Exercise
2 - 3
10 - 20
202
75%
ALT D
1 Leg Balance - w/ 1 Arm Floor to Overhead Reach
Exercise
2 - 3
10 - 20
202
75%
ALT E
Crunch - Supine Jackknife
Exercise
2 - 3
10 - 20
202
75%
ALT E
Twisters - Stationary
Exercise
2 - 3
10 - 20
202
75%
ALT F
Supine Side to Side Rolls
Exercise
2 - 3
10 - 20
202
75%
ALT F
Cool Down
stretch
LUNGE - MULTIPLANAR
Reps :
10 - 20
Sets :
2 - 3
Intensity :
75%
Tempo :
202
Rest :
ALT A
Duration :
Preparation :
Stand in proper alignment with hands on hips and feet straight ahead.
Movement :
Draw your belly button inward toward your spine.
While maintaining total body alignment, step forward descending slowly by bending at the hips, knees and ankles.
Use your hip and thigh muscles to push yourself up and back to the start position.
Repeat directions on opposite leg and then progress to side lunges followed by turning lunges.
PUSH UP SERIES: W/CRAB WALK
Reps :
10 - 20
Sets :
2 - 3
Intensity :
75%
Tempo :
202
Rest :
ALT A
Duration :
Preparation :
Initiate a thorough dynamic warm up prior to starting this exercise; this engages the nervous system.
Ensure that the individual is proficient at a stationary Push Up before prescribing this exercise.
Movement :
Begin in a push-up position (see video).
Ensure that the body line is tall.
Perform a push-up, followed by a crab walk (see video).
TRAINERS: Ensure the body line stays tall. If you notice restriction in the scapula and hips, or if your client complains of pain - avoid this progressed version.
SQUAT TOUCHDOWN - 1 LEG
Reps :
10 - 20
Sets :
2 - 3
Intensity :
75%
Tempo :
202
Rest :
ALT B
Duration :
Preparation :
Begin balanced on one leg (opposite leg remains parallel to stance leg) while positioning entire body in optimal posture.
Movement :
Draw your belly button inward toward your spine.
Controllably, squat down bending the ankle, knee, and hip whilereaching toward, OR, touching your toe with the opposite hand.
While maintaining drawn-in maneuver, activate glutes & return to starting position.
QUADRUPED BUTT BLASTER (1 ARM RAISED)
Reps :
10 - 20
Sets :
2 - 3
Intensity :
75%
Tempo :
202
Rest :
ALT B
Duration :
Preparation :
Assume neutral spine on hands and knees.
Movement :
Take a deep diaphragmatic breathe.
As you exhale, make an “S” sound, and draw your abdomen in as if to pull your belly button closer to your spine
Maintaining optimum spinal alignment, squeeze glutes and SLOWLY raise bent leg to ceiling. The movement should be controlled by core stability and glute activity.
Only move as far as you can control spinal stability and return to the start position.
Do not allow head to “jet” forward.
Maintain abdominal draw-in maneuver.
Progression Considerations :
Take a deep diaphragmatic breathe.
As you exhale, make an “S” sound, and draw your abdomen in as if to pull your belly button closer to your spine
Maintaining optimum spinal alignment, squeeze glutes and SLOWLY raise bent leg to ceiling. Raise one arm off ground. The movement should be controlled by core stability and glute activity.
Only move as far as you can control spinal stability and return to the start position.
Do not allow head to “jet” forward.
Maintain abdominal draw-in maneuver.
HOPS - 4 QUADRANT
Reps :
10 - 20
Sets :
2 - 3
Intensity :
75%
Tempo :
202
Rest :
ALT C
Duration :
Preparation :
Initiate a thorough dynamic warm-up prior to starting this exercise, thus engaging the nervous system.
Begin with shoulder blades retracted and depressed, neutral spine angles and good stability through the abdominal complex.
Create four well-marked quadrants on the floor (colored tape works well).
Movement :
With feet together, hop forward, then diagonally back, then straight forward, and diagonally back to starting position.
Ensure that client lands evenly on both toes, and that footprint consistancy is there for every landing
Make sure that client is decelerating through the hips, knees and ankles,
Cue client to keep chest high and visual focus up.
Increases neuromuscular demand by adding a reactive component to the exercise.
Progressions:Two extremities to one - Perform same movement but on one leg.
ISO ABS - SIDE LYING (KNEES-TOES-WITH HIP ABDUCTION)
Reps :
10 - 20
Sets :
2 - 3
Intensity :
75%
Tempo :
202
Rest :
ALT C
Duration :
Preparation :
Lie on the right side with legs bent.
Before movement begins, optimal postural alignment is mandatory.
Place right elbow directly under the right shoulder for support.
Movement :
Draw your lower abdomen inward toward your spine.
While maintaining the drawing-in maneuver, lift body up onto forearm and hold for 5-10 seconds (seconds may vary depending on individual abilities).
While still maintaining the drawing-in maneuver, lower to the floor.
Repeat recommended repetitions.
The cervical spine must stay in a neutral position!
Do not sacrifice form for more time.
Progression Considerations :
Start in side lying iso abs position.
Simultaneously abduct leg and arm from body.
Maintain for a few seconds at the top of the movement as shown above.
Try to maintain stability and lack of movement as the exercise is executed.
Regress exercise if the core cannot be maintained still and stability also maintained through the movement.
FETAL FLIP SIT - UP
Reps :
10 - 20
Sets :
2 - 3
Intensity :
75%
Tempo :
202
Rest :
ALT D
Duration :
Preparation :
Maintain good posture with shoulder blades retracted and depressed and good stability through the abdominal complex
Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
Movement :
This movement involves multi-directional movements of the Lumbo-Pelvic-Hip complex when lying on the ground
Start in a prone lying position, arms overhead and legs extended (as shown)
Perform a superman movement (for description, see ‘superman’s’ in the exercise library) and without using your arms, roll to one side (keeping your arms and legs off the ground)
As you become supine (your arms and legs should still be off the ground), perform a crunch as shown in the video
Lower without letting your arm and legs touch the floor
Keep rolling in the same direction (and obviously alternating between superman and sit-up) for the desired number of reps
Switch direction of roll and perform exercises back to starting position
TRAINERS: if client experiences low back pain at ANY point in the exercise, stop immediately
CRUNCH - BICYCLES W/SHOULDERS DOWN
Reps :
10 - 20
Sets :
2 - 3
Intensity :
75%
Tempo :
202
Rest :
ALT D
Duration :
Preparation :
Ensure the individual is proficient at a Crunch before prescribing this exercise.
Movement :
Lie supine on the ground.
The hands should be to the side of the body with the shoulders on the ground.
With the upper body still, perform a bicycle action with the legs (as shown).
Pay close attention to the video to observe the relative timing of this dynamic movement pattern.
TRAINERS: Watch for a forward head carriage, anterior collapsing of the shoulders and holding of the breath. These are indications that the exercise is too difficult and should be regressed.
1 LEG BALANCE - W/ 1 ARM FLOOR TO OVERHEAD REACH
Reps :
10 - 20
Sets :
2 - 3
Intensity :
75%
Tempo :
202
Rest :
ALT E
Duration :
Preparation :
Ensure the individual is proficient at one leg exercises (search Exercise Library) before prescribing this exercise.
Movement :
Stand tall on one leg with the gaze straight ahead.
Keep the gaze fixed on one point throughout this exercise.
Bend the grounded leg to approx. 20 degrees.
Hold a single leg balance, hinge at the hips and move the opposite arm down to the floor.
Hold for a count extend back up through the hips and reach the arm overhead.
Take care to observe the relative timing of this exercise.
TRAINERS: If there is pain, loss of balance, of altered neuromuscular control -- REDUCE the range of motion.
CRUNCH - SUPINE JACKKNIFE
Reps :
10 - 20
Sets :
2 - 3
Intensity :
75%
Tempo :
202
Rest :
ALT E
Duration :
Preparation :
Position client supine as pictured with arms over head in neutral spine.
Movement :
Perform a crunch with hip flexion reaching toward the toes.
TWISTERS - STATIONARY
Reps :
10 - 20
Sets :
2 - 3
Intensity :
75%
Tempo :
202
Rest :
ALT F
Duration :
Preparation :
Initiate a thorough dynamic warm up prior to starting this exercise; this engages the nervous system.
Ensure the individual is very proficient at multi-directional hops and has good strength in the transverse plane before prescribing this exercise.
Movement :
Start with the feet together, knees bent and looking straight ahead as shown.
With the hands together, perform hip twists.
The lower extremity including feet will rotate as you hop.
Ensure that you land on the toes and on the same spot on the ground.
The hands will rotate in the opposite direction to the legs.
Take care to observe the relative timing of this exercise.
TRAINERS: If there is pain, loss of balance, of altered neuromuscular control -- REDUCE the range of motion of the hops and arm drives.
SUPINE SIDE TO SIDE ROLLS
Reps :
10 - 20
Sets :
2 - 3
Intensity :
75%
Tempo :
202
Rest :
ALT F
Duration :
Preparation :
Ensure the individual is very proficient at a Straight Leg Raise and has very good core stability before prescribing this exercise.
Movement :
Lie flat on the floor with the arms to the side of the body for support.
Lift the legs off the floor and maintain triple flexion (at the hips, knees and ankles).
Flatten out the back by initiating a posterior pelvic rotation (push the small of the back into the floor).
With slow and controlled movement, rotate the hips side to side with a SMALL range of motion (as shown).
TRAINERS: Ensure the cLient starts with slow and controlled movement.
Important Disclaimer: No express or implied warranty (whether of merchantability, fitness for a particular purpose, or otherwise) or other guaranty is made as to the accuracy or completeness of any of the information or content contained in any of the pages in this web site or otherwise provided by personal training on the net. No responsibility is accepted and all responsibility is hereby disclaimed for any loss or damage suffered as a result of the use or misuse of any information or content or any reliance thereon. It is the responsibility of all users of this website to satisfy themselves as to the medical and physical condition of themselves and their clients in determining whether or not to use or adapt the information or content provided in each circumstance. Notwithstanding the medical or physical condition of each user, no responsibility or liability is accepted and all responsibility and liability is hereby disclaimed for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content in this website, and any and all liability for incidental and consequential damages is hereby expressly excluded.
