Candlesticks

Trunk: Flexion
Mastery
Level: 10
Target Action: Flexion
Trunk
Kit: Body Weight
Trunk Flexion The vast majority of our S&C work is (quite rightly) done in a ‘braced neutral’ position when under load. As a result athletes often resort to moving their lumbar spine as a single block. The problem is that sports skills often require a pelvis that is mobile and a lumbar spine which can move and adjust. Lumbar Flexion focuses on segmental mobility of the lumbar spine with a strong posterior tilt of the pelvis and most importantly developing the strength to control that mobility and coordination.
What series of strength exercise would, if performed optimally, demonstrate the extremes of human movement and maximally test local and global stability strategies with high relevance to sports performance? The Mastery Theme houses these exercises across all 14 Exercise Categories. The most extreme demands of multiple Exercise Categories completely converge leaving absolutely nowhere for movement deficiencies to hide. These exercises demonstrate an exquisite balance of strength, flexibility and reactive stability and represent elite movement competency in a gym setting.

PROGRESSION-REGRESSION LADDER

Hanging Knee Raises
Hanging Knee Raises
Trunk: Flexion
Fundamental
Level: 5
Hanging Knees to Chest
Hanging Knees to Chest
Trunk: Flexion
Challenge
Level: 7
Hanging Knees to Elbows
Hanging Knees to Elbows
Trunk: Flexion
Challenge
Level: 8
Hanging Toes to Bar
Hanging Toes to Bar
Trunk: Flexion
Challenge
Level: 9
Around the World
Around the World
Trunk: Flexion
Mastery
Level: 11
Pike Extension
Pike Extension
Trunk: Flexion
Mastery
Level: 12
Curling Sit Up and Reach
Curling Sit Up and Reach
Trunk: Flexion
Corrective
Level: 1
Hanging Knee Raises
Hanging Knee Raises
Trunk: Flexion
Fundamental
Level: 4