This course focuses on learning body weight exercises that target the fundamental human movements:
As well, various exercises to target functions of the core (stabilization, rotation, flexion, extension) will be covered.
Lab Competencies
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Competency | Teaching points (The value of each point can be found at the end of each line.) |
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Goblet Squat + Bird Dog |
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Split Squat + Push-Up |
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Hip Bridging + Plank |
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Inverted Row + McGill Crunch |
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Walking Lunge |
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Seated Dumbbell Shoulder Press |
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Seated Row |
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Lat Pulldown |
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Lab 7 Practice Video |
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Lab Schedule
Course: PHRE 3043 - Functional Movement | Movement Pattern: Core | stabilization | Target: Transverse Abdominus | Synergist(s): Gluteals, Trapezius |
Exercise | |||
Regressions: | Progressions: | Bird Dog | Stability Ball Bird Dog |
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: | While Standing upright (with a sturdy chair, dowel or trainer for spotting purposes) extend one arm and the opposite leg to obtain the bird dog position. Engage the core and resist excessive low back extension. Keep head, neck and spine aligned. Return to original staring position and repeat with other arm and leg. | ||
Common Error(s): | Sagging lower back | Not engaging core | ||
Spotting: | Instability training |