PHRE 3043 – Functional Movement and Conditioning

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: 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
Lab Competencies
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Lab Schedule
Course: PHRE 5003 - High Performance TrainingMovement Pattern: Core | rotationTarget: ObliquesSynergist(s): Transverse Abdominus
Exercise
Regressions:Progressions:

Key Teaching PointsExpectation: [if 456 equals="Supervised Practice"]Supervised Practice [/if 456][if 456 not_equal="Supervised Practice"]Independent Learning[/if 456][579]
Description:

This drill can be done with a partner or up against a wall.

With a wall

  1. Kneel with your left side facing a wall about 5 feet away.
  2. Hold a med ball at your right hip.
  3. Rotate your core and throw the med ball against the wall with an underhand toss.
  4. Catch the med ball off the bounce and repeat 5-6 reps per side.

With a partner

  1. Kneel with your left side facing your partner (who is standing 5-10 feet away).
  2. Your partner will throw/toss a medicine ball into your outstretched arms.
  3. You catch the medicine ball, allowing the momentum to take it down towards your right hip.
  4. Quickly change directions and toss the med ball back towards your partner.
  5. Repeat for 5-6 reps per side.
Common Error(s):
Spotting:
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