Side Planks with Clam Shells (kneeling)

Side Planks with Clam Shells (kneeling)

Trunk: Anti-Side Flexion
Corrective
Level: 2
Target Action: Corrective
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.
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

Side Planks (kneeling)
Side Planks (kneeling)
Trunk: Anti-Side Flexion
Corrective
Level: 1
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
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
Side Plank with Star
Side Plank with Star
Trunk: Anti-Side Flexion
Fundamentals
Level: 6
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