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 (On Side of SB)
Exercise
1 - 2
30-60s
65%
B
Rotation - Seated on SB with Dowel
Exercise
1 - 2
30 - 45s
50%
B
Push Up - Kneeling On SB
Exercise
1 - 2
30 - 60s
70%
B
1 Leg Raise - Prone Over Ball
Exercise
1 - 2
30s ea L
65%
B
Jack-Knife With Push Up On SB
Exercise
1 - 2
30 - 45s
75%
B
SB core floor rest and breathe
Exercise
1 - 2
60-90s
30%
B
Stork Stance Hold
Exercise
1 - 2
30s ea L
60%
B
Adductor - Supine Straight Leg Contract Relax w/ Rope
Exercise
Calf - Straight Leg Contract Relax With Rope Sitting Up
Exercise
Hamstring - Supine Straight Leg Active Isolated Supine With Rope
Exercise
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 (ON SIDE OF SB)
Reps :
30-60s
Sets :
1 - 2
Intensity :
65%
Tempo :
Rest :
B
Duration :
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.
Progression Considerations :
Draw your lower abdomen inward toward your spine before initiating the movement. ,li> Position body on the side of the stability ball.
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.
ROTATION - SEATED ON SB WITH DOWEL
Reps :
30 - 45s
Sets :
1 - 2
Intensity :
50%
Tempo :
Rest :
B
Duration :
Preparation :
Sit on top of ball with feet together, place dowel along top of scapulas and then extend arms out so as they are positioned along full length of dowel.
Activate core by drawing in navel towards spine and squeezing glutes.
Keep scapulas (shoulder blades) in neutral position.
Movement :
Slowly rotate the upper body to the right, as you do the body will feel possible muscle restriction or tightness.
At this stage pause and rotate to the opposite side where the body will feel the same. Continue to repeat these steps until you find the upper body starts to loosen up quite considerably, this exercise works total core stability and flexibility.
Never try to stretch further than the body wants.
At the end of each rotation pause and hold momentarily this allows the muscles a greater stretch & also allows you to control the next rotation.
PUSH UP - KNEELING ON SB
Reps :
30 - 60s
Sets :
1 - 2
Intensity :
70%
Tempo :
Rest :
B
Duration :
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!
Notes :
knees ot toes
1 LEG RAISE - PRONE OVER BALL
Reps :
30s ea L
Sets :
1 - 2
Intensity :
65%
Tempo :
Rest :
B
Duration :
Preparation :
Push up position with arms slightly bent and ball under hips.
Activate core (pull navel towards spine and maintain there for entire exercise breathing shallowly).
Legs straight and together, resting just above the floor.
Movement :
With core/glute activated.
Lift leg towards the ceiling until you feel that is approx. maximum lift (you should not hyper-extend your lower back).
Upon reaching full lift, slowly lower leg to starting position and then repeat again.
Control is essential, don’t rush through any part of the movement.
If you feel any discomfort in back discontinue the exercise.
When you feel fatigue in the back, stop!
JACK-KNIFE WITH PUSH UP ON SB
Reps :
30 - 45s
Sets :
1 - 2
Intensity :
75%
Tempo :
Rest :
B
Duration :
Preparation :
Lie prone on the ground, hands are slightly wider than shoulder width and spine angles are ‘neutral’.
Place shins on the stability ball.
Activate core with a drawing in and pelvic floor contraction.
Movement :
With your arms extended, perform a stability ball roll – in crunch by bring your knees to your chest.
Bring your legs back into triple extension (at hip, knee, and ankle) and do a push up.
Once your arms are in full extension, repeat movements.
AVOID letting your back sag by keeping the core engaged and activating the glutes and lats.
Notes :
or no push up
SB CORE FLOOR REST AND BREATHE
Reps :
60-90s
Sets :
1 - 2
Intensity :
30%
Tempo :
Rest :
B
Duration :
Preparation : Lying Supine with knees bent and legs resting on ball. Hands by sides and eyes closed
Movement : A. Draw TVA in towards spine to push small of back into floor B. maintain and breathe
STORK STANCE HOLD
Reps :
30s ea L
Sets :
1 - 2
Intensity :
60%
Tempo :
Rest :
B
Duration :
Preparation :
Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
Activate core with proper drawing in and pelvic floor contraction.
This exercise integrates upper and lower body and will cause fatigue… technique should be maintained through each repetition.
Movement :
Stand on one leg with good alignment, the knee is bent to approx. 20 degrees.
Position the hands on top of the stability ball.
SLOWLY flex forward in the trunk and allow the raised leg to extend behind you in triple extension (at hip, knee, and ankle).
Extend the arms overhead, keeping them on the stability ball · HOLD THIS POSITION.
The body line should be straight and parallel with the floor from the extended arms and cervical spine right down the extended leg (as shown in the video link).
TRAINERS: watch that you have a chin tuck (for good cervical alignment), ‘neutral’ spine angles, hips that are level and parallel with the floor, and correct ANY pronation in the legs (at knee and subtalar joints).Be very active in your cueing to ensure that proper form is maintained.
ADDUCTOR - SUPINE STRAIGHT LEG CONTRACT RELAX W/ ROPE
Reps :
Sets :
Intensity :
Tempo :
Rest :
Duration :
Preparation :
Position client as pictured with strap around the forefoot and pulling toward ABduction.
Movement :
Use the rope to ABduct the leg until first resistance barrier is felt, hold for 20 sec.
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.
CALF - STRAIGHT LEG CONTRACT RELAX WITH ROPE SITTING UP
Reps :
Sets :
Intensity :
Tempo :
Rest :
Duration :
Preparation :
Sit up straight and place rope over ball of foot.
Movement :
Pull back on rope until stretch is felt in calf - hold.
Push against rope with ball of foot for 5 seconds.
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 - SUPINE STRAIGHT LEG ACTIVE ISOLATED SUPINE WITH ROPE
Reps :
Sets :
Intensity :
Tempo :
Rest :
Duration :
Preparation :
Lie down on back with legs lying flat.
Movement :
Pull your foot/toes back toward your shin as far as you can control.
Usea rope around the bottom top part of foot and slowly
Hold stretch for 1-2 seconds
Alternate between right and left
Do not allow foot to deviate inward/outward when pulling foot backwards.
Perform same technique utilizing various hip positions (internal/external rotation).
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