| Course: PHRE 3043 – Functional Movement |
Movement Pattern: Core | stabilization |
Target: Transverse Abdominus |
Synergist(s): Hip Flexors |
| Exercise |
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| Regressions: |
Plank | TRX Hinge |
Progressions: |
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| Key Teaching Points |
Expectation: [if 456 equals=”Supervised Practice”]Supervised Practice [/if 456][if 456 not_equal=”Supervised Practice”]Independent Learning[/if 456] |
[579] |
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| Description: |
Assume a standard push up position with proper hand position under the shoulders and neutral spine with the core engaged. Carefully place one foot at a time on top of the stability ball while maintaining proper alignment. Pivot at toes with neutral ankle position. Consider the help of a friend or spotter or place ball near wall so that it doesn’t move away from you during initiation and exit from the starting position. Initiate movement by engaging core as you drive your pelvis towards the ceiling allowing your feet to roll forward on the ball. Slowly lower back down without sagging the lower back and repeat. Note this is a very challenging exercise and should be completed pain free.
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| Common Error(s): |
Sagging lower back | Not engaging core |
| Spotting: |
Instability training |
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