Front Plank Hold (Kneeling)

Front Plank Hold (Kneeling)

Trunk: Anti Extension
Corrective
Level: 1
Target Action: isometric
Trunk
Kit: Body Weight
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Anti-Extension The ability to resist lumbar extension and an anterior pelvic tilt in the vast majority of athletic skills is fundamental to performance and injury resilience. ‘Lumbar Neutral’ is a term used to describe a mid-range spinal posture from which the trunk musculature is optimally recruited to generate stiffness. Lumbar spine stiffness is vital for the transmission of forces between the arms and legs and as such is fundamental to performance in almost every sports skill.
The Corrective Theme is the initial phase of a 4-part movement hierarchy. This Theme contains exercises which promote good movement quality first. Here we expose range of motion deficits & poor coordination that will derail progression & transfer of training. Exercises in the Corrective Theme stimulate reflexive stabilisation in optimal postures at priority joints with dynamic control that will scale to support more complex exercise variations.

PROGRESSION-REGRESSION LADDER

Front Plank (Kneeling) with Hold Max Contraction
Front Plank (Kneeling) with Hold Max Contraction
Trunk: Anti Extension
Corrective
Level: 2
Front Plank (Kneeling) with Partner Pressure
Front Plank (Kneeling) with Partner Pressure
Trunk: Anti Extension
Corrective
Level: 3
Front Plank Hold
Front Plank Hold
Trunk: Anti Extension
Fundamentals
Level: 4
Front Plank Hold with Lateral Toe Tap
Front Plank Hold with Lateral Toe Tap
Trunk: Anti Extension
Fundamentals
Level: 5
Front Plank Hold with Max Contraction
Front Plank Hold with Max Contraction
Trunk: Anti Extension
Fundamentals
Level: 5
Front Plank Hold with Partner Pressure
Front Plank Hold with Partner Pressure
Trunk: Anti Extension
Fundamentals
Level: 6
Supine Holds
Supine Holds
Trunk: Anti Extension
Challenge
Level: 7
Supine Hold with Plate Press
Supine Hold with Plate Press
Trunk: Anti Extension
Challenge
Level: 8
Supine Hold Crucifix
Supine Hold Crucifix
Trunk: Anti Extension
Challenge
Level: 9
Supine Hold with Plate Drop
Supine Hold with Plate Drop
Trunk: Anti Extension
Challenge
Level: 9
Supine Hold with MB Throw
Supine Hold with MB Throw
Trunk: Anti Extension
Mastery
Level: 10
Supine Hold Sit Ups
Supine Hold Sit Ups
Trunk: Anti Extension
Mastery
Level: 11
Supine Hold with Overhead Reach
Supine Hold with Overhead Reach
Trunk: Anti Extension
Mastery
Level: 12