Front Plank Hold (Kneeling)
Trunk: Anti Extension
Corrective
Level: 1
Supine Hold with Plate Drop
Trunk: Anti Extension
Challenge
Level: 9
Target Action: Reactive Strength
Trunk
Anti-Extension The ability to resist lumbar extension and an anterior pelvic tilt in the vast majority of athletic skills is fundamental to performance and injury resilience. ‘Lumbar Neutral’ is a term used to describe a mid-range spinal posture from which the trunk musculature is optimally recruited to generate stiffness. Lumbar spine stiffness is vital for the transmission of forces between the arms and legs and as such is fundamental to performance in almost every sports skill.
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.
