Swiss Ball Mini Rollouts (kneeling)

Swiss Ball Mini Rollouts (kneeling)

Trunk: Dissociation
Corrective
Level: 2
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 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

Swiss Ball Plank Hold (knees off)
Swiss Ball Plank Hold (knees off)
Trunk: Dissociation
Corrective
Level: 1
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
Full Swiss Ball Rollouts (knees off)
Full Swiss Ball Rollouts (knees off)
Trunk: Dissociation
Fundamentals
Level: 6
Rollouts from Kneeling with Band Assistance
Rollouts from Kneeling with Band Assistance
Trunk: Dissociation
Challenge
Level: 7
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
Swiss Ball Rollouts (kneeling)
Swiss Ball Rollouts (kneeling)
Trunk: Dissociation
Fundamentals
Level: 5