Curling Sit Up and Reach

Curling Sit Up and Reach

Trunk: Flexion
Corrective
Level: 1
Target Action: Flexion
Trunk
Kit: Body Weight
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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 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

Around the World
Around the World
Trunk: Flexion
Mastery
Level: 11
Pike Extension
Pike Extension
Trunk: Flexion
Mastery
Level: 12
Hanging Knee Raises
Hanging Knee Raises
Trunk: Flexion
Fundamental
Level: 5
Hanging Knees to Chest
Hanging Knees to Chest
Trunk: Flexion
Challenge
Level: 7
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
Hanging Knee Raises
Hanging Knee Raises
Trunk: Flexion
Fundamental
Level: 4