Flag Progression 3

Flag Progression 3

Trunk: Anti-Side Flexion
Mastery
Level: 12
Target Action: isometric
Trunk
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.
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

Side Planks (kneeling)
Side Planks (kneeling)
Trunk: Anti-Side Flexion
Corrective
Level: 1
Lateral Hold
Lateral Hold
Trunk: Anti-Side Flexion
Challenge
Level: 7
Farmers Walk
Farmers Walk
Trunk: Anti-Side Flexion
Challenge
Level: 8
Lateral Hold with Overhead Reach
Lateral Hold with Overhead Reach
Trunk: Anti-Side Flexion
Challenge
Level: 9
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
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
Flag Progression 1
Flag Progression 1
Trunk: Anti-Side Flexion
Mastery
Level: 10
Flag Progression 2
Flag Progression 2
Trunk: Anti-Side Flexion
Mastery
Level: 11