Lateral Hold with Overhead Reach

Lateral Hold with Overhead Reach

Trunk: Anti-Side Flexion
Challenge
Level: 9
Target Action: isometric
Trunk
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In any sport with rotational or single leg stance demands, the lateral trunk plays an important, if somewhat supporting role in positioning the pelvic to optimise leverage. The Lateral Trunk Category is organised to primarily reinforce quality limbo-pelvic postures under lateral strain which support a greater athletic development principle of optimising hip extension for athletic performance. On top of that coordination we then strive to develop that postural strength for massive amounts of endurance.
The Challenge Theme is where Low Constraints and Exercise Intensity converge to test dynamic postural control under maximal loads. Here we use an array of movement tasks to actually encourage movement skills to crumble and ask athletes to defend optimal coordination using intense load or speed. Excelling in the Challenge Theme demonstrates an extremely trainable athlete across the 14 Exercise Categories. Every % increase in strength with these techniques demonstrates an increase in robustness and readiness to perform high quality movement at ever higher standards of performance.

PROGRESSION-REGRESSION LADDER

Side Planks (kneeling)
Side Planks (kneeling)
Trunk: Anti-Side Flexion
Corrective
Level: 1
Side Plank with Straight Leg Raise
Side Plank with Straight Leg Raise
Trunk: Anti-Side Flexion
Fundamentals
Level: 5
Side Plank with Partner Pressure
Side Plank with Partner Pressure
Trunk: Anti-Side Flexion
Fundamentals
Level: 5
Side Plank with Star
Side Plank with Star
Trunk: Anti-Side Flexion
Fundamentals
Level: 6
Lateral Hold
Lateral Hold
Trunk: Anti-Side Flexion
Challenge
Level: 7
Farmers Walk
Farmers Walk
Trunk: Anti-Side Flexion
Challenge
Level: 8
Side Planks with Clam Shells (kneeling)
Side Planks with Clam Shells (kneeling)
Trunk: Anti-Side Flexion
Corrective
Level: 2
Side Planks with Straight Leg Raises (kneeling)
Side Planks with Straight Leg Raises (kneeling)
Trunk: Anti-Side Flexion
Corrective
Level: 3
Side Plank
Side Plank
Trunk: Anti-Side Flexion
Fundamentals
Level: 4
Flag Progression 1
Flag Progression 1
Trunk: Anti-Side Flexion
Mastery
Level: 10
Flag Progression 3
Flag Progression 3
Trunk: Anti-Side Flexion
Mastery
Level: 12
Flag Progression 2
Flag Progression 2
Trunk: Anti-Side Flexion
Mastery
Level: 11