Hanging Knees to Chest

Hanging Knees to Chest

Trunk: Flexion
Challenge
Level: 7
Target Action: Flexion
Trunk
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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.
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

Hanging Knee Raises
Hanging Knee Raises
Trunk: Flexion
Fundamental
Level: 5
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
Candlesticks
Candlesticks
Trunk: Flexion
Mastery
Level: 10
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