Side Plank with Star

Side Plank with Star

Trunk: Anti-Side Flexion
Fundamentals
Level: 6
Target Action: isometric
Trunk
Kit: Body Weight
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In any sport with rotational or single leg stance demands, the lateral trunk plays an important, if somewhat supporting role in positioning the pelvic to optimise leverage. The Lateral Trunk Category is organised to primarily reinforce quality limbo-pelvic postures under lateral strain which support a greater athletic development principle of optimising hip extension for athletic performance. On top of that coordination we then strive to develop that postural strength for massive amounts of endurance.
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

Side Planks (kneeling)
Side Planks (kneeling)
Trunk: Anti-Side Flexion
Corrective
Level: 1
Side Planks with Clam Shells (kneeling)
Side Planks with Clam Shells (kneeling)
Trunk: Anti-Side Flexion
Corrective
Level: 2
Side Planks with Straight Leg Raises (kneeling)
Side Planks with Straight Leg Raises (kneeling)
Trunk: Anti-Side Flexion
Corrective
Level: 3
Side Plank
Side Plank
Trunk: Anti-Side Flexion
Fundamentals
Level: 4
Side Plank with Straight Leg Raise
Side Plank with Straight Leg Raise
Trunk: Anti-Side Flexion
Fundamentals
Level: 5
Side Plank with Partner Pressure
Side Plank with Partner Pressure
Trunk: Anti-Side Flexion
Fundamentals
Level: 5
Lateral Hold
Lateral Hold
Trunk: Anti-Side Flexion
Challenge
Level: 7
Farmers Walk
Farmers Walk
Trunk: Anti-Side Flexion
Challenge
Level: 8
Lateral Hold with Overhead Reach
Lateral Hold with Overhead Reach
Trunk: Anti-Side Flexion
Challenge
Level: 9
Flag Progression 1
Flag Progression 1
Trunk: Anti-Side Flexion
Mastery
Level: 10
Flag Progression 3
Flag Progression 3
Trunk: Anti-Side Flexion
Mastery
Level: 12
Flag Progression 2
Flag Progression 2
Trunk: Anti-Side Flexion
Mastery
Level: 11