3 Keys = a. posture b. breathing c. TVA (inner belt) switched on in all of our positions
Warm Up
Circuit A once then into work circuit B twice
Summary Of Program
Activity
Type
Sets
Reps
Duration
Tempo
Intensity
Rest
Lumbar Mobility - Seated On SB
Exercise
1
30 - 60 s
rythmic
55%
A
Bridge - On SB Lower Hips
Exercise
1
30 - 60 s
rythmic
55%
A
Prone Plank - On Knees, Elbows On SB
Exercise
1
30 - 60 s
rythmic
55%
A
Opposite Arm/Leg - Prone Over SB
Exercise
1
30 - 60 s
rythmic
55%
A
Lower Body Twist - Supine on SB
Exercise
1
30 - 60 s
rythmic
55%
A
SB Perturbations
Exercise
1
30 - 60 s
rythmic
55%
A
Abdominal Crunch - On SB
Exercise
1 - 2
30 - 60 s
rythmic
55%
B
Swiss Ball Seated Alternate Leg Extension
Exercise
1 - 2
30 - 60 s
rythmic
55%
B
Lat Pull - Rolling on SB
Exercise
1 - 2
30 - 60 s
rythmic
55%
B
Opposite Arm/Leg - Prone Over SB
Exercise
1 - 2
30 - 60 s
rythmic
55%
B
Push Up - Kneeling On SB
Exercise
1 - 2
30 - 60 s
rythmic
55%
B
Hamstring Curl - Supine w/ SB
Exercise
1 - 2
30 - 60 s
rythmic
55%
B
Lower Body Twist - Supine on SB
Exercise
1 - 2
30 - 60 s
rythmic
55%
B
Squat - To Tip Toes w/ Rotation (SB)
Exercise
1 - 2
30 - 60 s
rythmic
55%
B
Adductor - On SB
Exercise
1 - 2
30 - 60 s
rythmic
55%
C
Back Relaxation
Exercise
1 - 2
30 - 60 s
rythmic
55%
C
Chest – w/ SB, Kneeling
Exercise
1 - 2
30 - 60 s
rythmic
55%
C
Hamstring - Seated On SB
Exercise
1 - 2
30 - 60 s
rythmic
55%
C
Cool Down
Circuit C once or twice
LUMBAR MOBILITY - SEATED ON SB
Reps :
Sets :
1
Intensity :
55%
Tempo :
rythmic
Rest :
A
Duration :
30 - 60 s
Preparation :
Extend the spine.
Stack the ears over the shoulders.
Shoulders slightly retracted and feet about shoulder width apart.
Movement :
Move the pelvis forward, backward, side to side, and in a circle –find neutral.
Think of moving the pelvis and avoid using the legs.
Variations: Try figure 8 movements, Try with one leg off the ground, Try with eyes closed.
BRIDGE - ON SB LOWER HIPS
Reps :
Sets :
1
Intensity :
55%
Tempo :
rythmic
Rest :
A
Duration :
30 - 60 s
Preparation :
For proper alignment in supine bridge it is important that the head be resting comfortably on the ball with the neck in a neutral position.
Don’t let the head drop backward, or forward with the chin down.
Chest should be lifted.
Hips, knees, and ankles should be aligned.
Movement :
Lower and lift the hips with control.
Don’t allow the legs to move in and out (abduction and adduction of the hips).
Keep the knees stacked over the ankles.
The ball should not move.
Imagine gripping a small ball between the knees.
Think of pushing the hips toward the ceiling.
Think of directing the tailbone towards the scapulae (emphasizing erector spinae).
PRONE PLANK - ON KNEES, ELBOWS ON SB
Reps :
Sets :
1
Intensity :
55%
Tempo :
rythmic
Rest :
A
Duration :
30 - 60 s
Preparation :
Kneeling in front of the proper size SB, place elbows on the ball.
Brace abdominals.
Movement :
Flex shoulders and roll out to a plank under a controllable speed.
Contract shoulder extensors to regain starting position.
The abdominals will be maximally braced while in the plank position.
OPPOSITE ARM/LEG - PRONE OVER SB
Reps :
Sets :
1
Intensity :
55%
Tempo :
rythmic
Rest :
A
Duration :
30 - 60 s
Preparation :
Drape the body over the ball in a prone position with the spine flexed.
Place hands on floor.
Movement :
Lift one arm and the opposite leg.
Maintain cervical and pelvic alignment.
Think of lengthening at the arm and leg rather than lifting up.
LOWER BODY TWIST - SUPINE ON SB
Reps :
Sets :
1
Intensity :
55%
Tempo :
rythmic
Rest :
A
Duration :
30 - 60 s
Preparation :
Lie on your back, heels on the Stability Ball, arms out to the side on the ground.
Maintain "neutrality at the lumbo pelvic hip complex" with a proper drawing in and pelvic floor contraction.
Movement :
Elevate the hips off the floor, maintaining good spinal position and hold.
Flex one leg at the hip joint so that it is perpendicular to the ground.
Simultaneously, adduct the elevated leg and rotate that hip towards the midline of the body.
This movement should be SLOW AND CONTROLLED as most injuries of the low back occur on a transverse plane during deceleration.
As the elevated leg falls toward the floor, make sure the shoulder blades DO NOT come off the ground.
Rotate the hips back to the starting position.
SB PERTURBATIONS
Reps :
Sets :
1
Intensity :
55%
Tempo :
rythmic
Rest :
A
Duration :
30 - 60 s
Preparation :
Maintain tall posture throughout the exercise, good stability through the abdominal complex, and neutral spine angles.
Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
Movement :
This movement involves holding a Stability Ball out from the chest while a trainer taps on the ball in different patterns
Stand tall with your knees slightly bent, your feet shoulder width apart pointing straight, and your hands holding a Stability Ball with arms straight out from the chest (as shown)
The client will hold the ball still while the trainer will lightly tap the SB in different patterns (as shown in video link)
To increase demand, simply tap the SB with more force
TRAINERS: ensure that the client braces the abdominal complex and that taps start off light, then gradually increase as the clients ability to hold the SB still increases
ABDOMINAL CRUNCH - ON SB
Reps :
Sets :
1 - 2
Intensity :
55%
Tempo :
rythmic
Rest :
B
Duration :
30 - 60 s
Preparation :
Slowly roll down the ball while comfortably placing your shoulders on the ball with both feet STRAIGHT AHEAD.
Place hands on the side of head. Do not hold and carry the head!
Movement :
Draw your lower abdomen inward toward your spine before initiating the movement.
While maintaining the draw-in maneuver, curl the entire spine up starting from the cervical region.
While still maintaining the draw-in maneuver, lower slowly as far as you can control.
Repeat recommended repetitions.
The chin should be tucked toward the chest throughout the movement.
Experiment with different arm positions to vary the level of difficulty.
SWISS BALL SEATED ALTERNATE LEG EXTENSION
Reps :
Sets :
1 - 2
Intensity :
55%
Tempo :
rythmic
Rest :
B
Duration :
30 - 60 s
Preparation :
Movement :
LAT PULL - ROLLING ON SB
Reps :
Sets :
1 - 2
Intensity :
55%
Tempo :
rythmic
Rest :
B
Duration :
30 - 60 s
Preparation :
Assume a kneeling position on the floor with your hands and forearms resting on the ball about shoulder width apart.
Before initiating the movement, set yourself in an optimal postural position.
Movement :
From the start position, draw your belly button inward toward your spine.
Maintaining optimal posture, flex the shoulders while extending the hips. The shoulders and hips must move together while spine is stabilized.
Return to the start position when the abdominals can no longer stabilize the starting postural alignment.
This exercise requires a lot of stabilization! If a person cannot perform the “draw-in” maneuver, this variation must be simplified!
Use a slow tempo (examples: 3-3-3, 4-0-2, 2-2-2).
OPPOSITE ARM/LEG - PRONE OVER SB
Reps :
Sets :
1 - 2
Intensity :
55%
Tempo :
rythmic
Rest :
B
Duration :
30 - 60 s
Preparation :
Drape the body over the ball in a prone position with the spine flexed.
Place hands on floor.
Movement :
Lift one arm and the opposite leg.
Maintain cervical and pelvic alignment.
Think of lengthening at the arm and leg rather than lifting up.
PUSH UP - KNEELING ON SB
Reps :
Sets :
1 - 2
Intensity :
55%
Tempo :
rythmic
Rest :
B
Duration :
30 - 60 s
Preparation :
In optimal posture, safely assume a kneeling push-up position with hands on ball.
Movement :
From the start position, draw your belly button inward toward your spine.
Maintaining optimal posture (the key), slowly lower body down toward ball.
Return to the start position and repeat movement.
Do not let abdominal region sag!
Perform repetitions slowly!
HAMSTRING CURL - SUPINE W/ SB
Reps :
Sets :
1 - 2
Intensity :
55%
Tempo :
rythmic
Rest :
B
Duration :
30 - 60 s
Preparation :
Start by lying on back with arms outstretched and palms up.
Place heels on ball with toes pointing straight up.
Movement :
Perform an abdominal draw-in and squeeze glutes to raise your hips from the floor.
Next, curl your heels toward your glutes by bending your knees.
Slowly return to the start position while maintaining the level of your hips throughout the entire exercise.
Do not allow the feet to externally rotate while flexing the knees (keep toes pointing straight up).
Do not allow your hips to drop while flexing the knees. If your hips continue to drop, descend the progression by performing hip extension only.
Progressions: 1 leg kick, 1 leg diagonal kick Inertia progression: power ball – to cable – to tubing.
LOWER BODY TWIST - SUPINE ON SB
Reps :
Sets :
1 - 2
Intensity :
55%
Tempo :
rythmic
Rest :
B
Duration :
30 - 60 s
Preparation :
Lie on your back, heels on the Stability Ball, arms out to the side on the ground.
Maintain "neutrality at the lumbo pelvic hip complex" with a proper drawing in and pelvic floor contraction.
Movement :
Elevate the hips off the floor, maintaining good spinal position and hold.
Flex one leg at the hip joint so that it is perpendicular to the ground.
Simultaneously, adduct the elevated leg and rotate that hip towards the midline of the body.
This movement should be SLOW AND CONTROLLED as most injuries of the low back occur on a transverse plane during deceleration.
As the elevated leg falls toward the floor, make sure the shoulder blades DO NOT come off the ground.
Rotate the hips back to the starting position.
SQUAT - TO TIP TOES W/ ROTATION (SB)
Reps :
Sets :
1 - 2
Intensity :
55%
Tempo :
rythmic
Rest :
B
Duration :
30 - 60 s
Preparation :
Perform drawing in and pelvis floor contractions.
Maintain good posture throughout the exercise with shoulder blades. retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
Movement :
Hold the stability ball in front of the chest with arms straight.
Take a deep diaphragmatic breath.
Initiate the squat with triple flexion in the legs (at hips, knees and ankles), remember to keep the shoulder blades down and together.
Squat down ONLY as deep as you can control with good form (Trainers: if client can squat down past 90 degrees with no compensations and have no orthopedic restrictions, then encourage it!).
As you squat back up to triple extension (at hips, knees, and ankles), breathe out.
HOLD on the tip toes and perform a rotation through the shoulders and hips but keep looking STRAIGHT ahead (for more progression, get client to turn their head with the shoulders).
Bring the stability ball back to center and return to heels.
This completes one repetition.
ADDUCTOR - ON SB
Reps :
Sets :
1 - 2
Intensity :
55%
Tempo :
rythmic
Rest :
C
Duration :
30 - 60 s
Preparation :
Seated on ball, assume a side lunge position.
Keep stretch leg straight with your weight on bent leg.
Movement :
Draw your belly button inward (activating the deep abdominal stabilizing mechanism) and then perform a posterior pelvic tilt.
Next, shift your weight toward the front foot until a slight resistance barrier (stretch) is felt on the straight leg.
Hold for 20-30 seconds, repeat for 2-3 reps.
Switch sides and repeat directions.
Explore different hip positions to find specific "tight spots".
BACK RELAXATION
Reps :
Sets :
1 - 2
Intensity :
55%
Tempo :
rythmic
Rest :
C
Duration :
30 - 60 s
Preparation :
Place a stability ball on a flat inflexible surface (note: this can also be done with a six-inch round, three-foot long foam roller).
Lie supine on the ball with your knees bent and feet flat on the floor.
Movement :
Just relax!
Start by lying and relaxing five to ten minutes a day. Progress time as necessary.
Be sure your not stressing any part of your body. The goal is to allow gravity to stretch soft tissues, which helps restore optimum spinal mobility.
A great tool for those who sit all day!
CHEST – W/ SB, KNEELING
Reps :
Sets :
1 - 2
Intensity :
55%
Tempo :
rythmic
Rest :
C
Duration :
30 - 60 s
Preparation :
Start in a 4-point kneeling position.
Place your left forearm on the ball with your palm down and shoulder parallel to the floor.
Movement :
Maintaining optimal posture, allow your body to SLOWLY drop downward.
HOLD AT FIRST RESISTANCE BARRIER FOR 20-30 SECONDS, THEN STATICALLY CONTRACT FOR 5-7 SECONDS, RELAX AND MOVE INTO NEWLY ACQUIRED ROM, REPEAT FOR 2-3 REPS.
HAMSTRING - SEATED ON SB
Reps :
Sets :
1 - 2
Intensity :
55%
Tempo :
rythmic
Rest :
C
Duration :
30 - 60 s
Preparation :
Sit on ball in optimal alignment and place legs straight.
Movement :
Draw your belly button inward (activating the deep abdominal stabilizing mechanism).
Pull your toes toward your knees (dorsiflex).
Next, perform an anterior pelvic tilt while maintaining a straight leg position.
SLOWLY lean forward from the HIPS until a slight stretch is felt.
Hold the stretch for 20-30 seconds.
Repeat as necessary.
Many individuals will not need to lean forward. The anterior pelvic tilt alone will create a hamstring stretch.
Maintenance of the anterior pelvic tilt is a critical component of this stretch - do not attempt to lean too far forward sacrificing optimal pelvic positioning.
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