PHRE 5003 – High Performance Training for Sport

This course focuses on training strategies and tools appropriate for athletic populations. In particular, students will learn: 1-RM strength testing, Wingate protocols, Tabata training, snatch progressions, clean progressions, plyometrics.

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Course: PHRE 3045 - Sports Injuries	Movement Pattern: Hinge	Target: Hamstrings	Synergist(s): Foot Arch, Gluteals, Peroneals, Soleus, Spinal Erectors, Tibialis Anterior, Transverse Abdominus
Exercise
Regressions:	Dowel Deadlift	Progressions:	Deadlift

Key Teaching Points	Expectation: [if 456 equals="Supervised Practice"]Supervised Practice [/if 456][if 456 not_equal="Supervised Practice"]Independent Learning[/if 456]	[579]
Description:	While standing upright slowly lower upper body towards the ground by hinging at the hips. Maintain neutral spine and head posture both anterior/posterior and horizontal (i.e. don't let opposite drop). Make sure knee and foot posture also remains neutral. Progress by adding weight to hand opposite to support leg.  Regress by using dowel or wall for self spotting. Note: this exercise is corrective in nature (lower kinetic chain and hamstring co-contraction re-training) and as such should not be used to increase hip hinge maximal load progressions.
Common Error(s):	Foot/ankle collapse | Valgus knees | Not engaging core
Spotting:	Consider self-spotting option

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