Rollouts from Kneeling with Band Assistance

Rollouts from Kneeling with Band Assistance

Trunk: Dissociation
Challenge
Level: 7
Target Action: Linear Dissociation
Trunk
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Dissociation The ability to stiffen the lumbar spine in a neutral position while the legs and arms move is an important skill for both performance and injury prevention. It is important to distinguish between this and Ant-Extension Isometrics. Here the flexibility of the hips and shoulders are as important as the brute force of the abdominals to resist lumbar extension. Dissociation drills require both strength and flexibility.
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

Swiss Ball Mini Rollouts (knees off)
Swiss Ball Mini Rollouts (knees off)
Trunk: Dissociation
Corrective
Level: 3
Swiss Ball Half Rollouts (knees off)
Swiss Ball Half Rollouts (knees off)
Trunk: Dissociation
Fundamentals
Level: 4
Swiss Ball Plank Hold (knees off)
Swiss Ball Plank Hold (knees off)
Trunk: Dissociation
Corrective
Level: 1
Swiss Ball Mini Rollouts (kneeling)
Swiss Ball Mini Rollouts (kneeling)
Trunk: Dissociation
Corrective
Level: 2
Swiss Ball Rollouts (kneeling)
Swiss Ball Rollouts (kneeling)
Trunk: Dissociation
Fundamentals
Level: 5
Full Swiss Ball Rollouts (knees off)
Full Swiss Ball Rollouts (knees off)
Trunk: Dissociation
Fundamentals
Level: 6
Rollouts from Kneeling
Rollouts from Kneeling
Trunk: Dissociation
Challenge
Level: 7
Rollouts from Standing with Band Assistance
Rollouts from Standing with Band Assistance
Trunk: Dissociation
Challenge
Level: 8
Rollouts from Standing
Rollouts from Standing
Trunk: Dissociation
Challenge
Level: 9
Front Lever Progress 1
Front Lever Progress 1
Trunk: Dissociation
Mastery
Level: 10
Front Lever Progress 2
Front Lever Progress 2
Trunk: Dissociation
Mastery
Level: 11
Front Lever Progress 3
Front Lever Progress 3
Trunk: Dissociation
Mastery
Level: 12