Front Plank Hold with Max Contraction

Front Plank Hold with Max Contraction

Trunk: Anti Extension
Fundamentals
Level: 5
Trunk
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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.
Exercises in the Fundamentals Theme build directly upon the skills learned previously. We progress to exercises that become the bedrock of effective strength training by challenging the athlete to maintain postural excellence while resisting against poor positions. With greater opportunity for intensification, postural control and strength development occur in parallel. In doing so, the movements that we are strengthening are not at odds with the dynamic and fluid sports skills that we seek to enhance.

PROGRESSION-REGRESSION LADDER

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
Front Plank Hold (Kneeling)
Front Plank Hold (Kneeling)
Trunk: Anti Extension
Corrective
Level: 1
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 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