Progressing from Principles of Fitness exercise techniques, Students will learn additional training strategies in order to design exercise programs for client’s wishing to improve anaerobic capacity, movement quality, and occupational requirements (e.g. police and paramedic). Students will be introduced to various training techniques such as: joint mobility, dynamic warm-ups, multi-joint lifting techniques, lunging/stepping patterns, grip strength, advanced cardiovascular interval and tempo training, circuits and more.
Target population: Adults (18-65), healthy
- Course Instructor: Tim Rush
- Lab Instructors:Tim Rush and Sarah King
- Lab Technician:Â Bryant and Lucas
- Semester: Three
Lab Sections:
- Section 1: Friday 8 – 9 AM
- Section 2: Friday 9 – 10 AM
- Section 3: Wednesday 9 – 10 AM
- Section 4: Wednesday 10 – 11 AM
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| Course: PHRE 3043 - Functional Movement | Movement Pattern: Whole Body | Target: Hip Adductors | Synergist(s): |
| Exercise |  |
| Regressions: | | Progressions: | |
| 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: | Elbow-to-Instep Lunge
- Start with your feet together standing on a mat.
- Take a long lunge step with your right leg so that your left leg is fully extended behind you and your right leg forms a 90 degree angle. At the same time twist your core to the left so that your right elbow is near you right foot and your shoulder is next to your knee.
- Drive your hips to the floor, elongating that left leg. Hold this position for a few seconds.
Elbow-to-Instep Lunge with Rotation
- Start with your feet together standing on a mat.
- Take a long lunge step with your right leg so that your left leg is fully extended behind you and your right leg forms a 90 degree angle. At the same time twist your core to the left so that your right elbow is near you right foot and your shoulder is next to your knee.
- Drive your hips to the floor, elongating that left leg. Hold this position for a few seconds.
- Then, rotate your chest towards the sky and reach with your right hand extended leaving it pointed to the sky.
- Bring your arm down slowly, and return to standing position. Repeat with the other side.
Knee Hug to Forward Lunge - Elbow to Instep with Hamstrings Stretch
- Lift right knee to chest and grab below knee with hands
- Pull knee to chest while contracting left glute
- Step forward into lunge
- Place left hand on the ground and right elbow to the inside of the right foot, and hold stretch for two seconds
- Place right hand outside of foot and push hips to sky and hold for two seconds
- Drop hips, lift chest, and step into next stretch
- Continue for prescribed number of repetitions
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