SUPINE FEET IN STRAPS EXERCISES

Transcription

1 SUPINE FEET IN STRAPS EXERCISES

2 SUPINE PLANK Unilateral Lift with Soccer Kick Equipment Setup: Repetitions: Fuzzy Straps or Narrow Slings Set to Shoulder Height with Elbows on Floor 4-8 or 4 x 4, switching legs and position Lie supine, offset so suspended leg is in line with the neutral suspension point; Lift free leg then hips to achieve unilateral plank position. Inhale to prepare... Exhale: Flex the hip of the free leg and reach the leg across the body, rotating the ribs and hips but leaving the shoulders on the mat Inhale: Bring the leg back up to 90 degrees Exhale: Swing the leg out to the side, then extend the hip slightly and rotate the opposite way to reach the leg underneath the body Rotation of Pelvis (i.e., one hip higher than other) Rotation of Femurs Hyperextending of knees Extension of lumbar spine Compensations in neck and/or shoulders 2011 Corps Physique, Inc. Page 2 What to Watch Out For! Range of motion disparities between right and left sides Flexion at hips (loss of glutes)

3 SUPINE PLANK Unilateral Lift with Soccer Kick Regressions Shorten lever arm (place strap around calf or knee) Configure suspension point toward center of body Widen base of support (place hands wider on the mat) Intensifications/ Variations Reach arms overhead and hold on to something to activate latissimus dorsi Stay for an additional breath at top or increase reps Progressions Configure suspension point away from center of body Narrow the base of support, arms by side, reaching arms to ceiling or arms folded across chest Target Muscles: (M) Gluteus Maximus, Hamstrings, Adductor Magnus to lift hips Hip flexors of leg on floor for initial lift; Obliques and Erector Spinae to rotate spine (S) Vasti of Quadriceps throughout; hip extensors maintain body in one long line during movement; All Abdominal muscles; Multifidus Injury Protocol/ Modifications: Neck problems or discomfort: place cushion under head Lower back problems or discomfort in neutral start position: place cushion or balance disk under pelvis to create slight lumbar flexion Knee problems or discomfort: Place straps around calf, knee or even thigh 2011 Corps Physique, Inc. Page 3

4 SUPINE PLANK Unilateral Lift w/ Leg Lift-Develope Equipment Setup: Repetitions: Fuzzy Straps or Narrow Slings Set to Shoulder Height with Elbows on Floor 2-4 each side or 4 x 4 Lie supine, offset so suspended leg is in line with the neutral suspension point; Lift free leg then hips to achieve unilateral plank position. Inhale: Flex the knee of the free leg, toe to knee; Exhale: Extend the leg to the ceiling Inhale: Bring the toe back to the knee; Exhale: Extend the knee and abduct the leg out to the side After 2-4 complete repetitions re-align legs, then lower to the start position. Rotation of Pelvis (i.e., one hip higher than other) Rotation of Femurs (maintain consistency!) Hyperextending of knees Extension of lumbar spine What to Watch Out For! Range of motion disparities between right and left sides Compensations in neck and/or shoulders Losing neutral hip position (hips flexing) 2011 Corps Physique, Inc. Page 4

5 SUPINE PLANK Unilateral Lift w/ Leg Lift-Develope Regressions Shorten lever arm (place strap around calf or knee) Configure suspension point toward center of body Widen base of support (hands wider) Intensifications/ Variations Reach arms overhead and hold on to something to activate latissimus dorsi Choose parallel or lateral rotation but maintain femur position throughout Progressions Configure suspension point away from center of body Narrow the base of support, arms by side, reaching arms to ceiling or arms folded across chest Perform repetition reduction to increase strength/endurance Target Muscles: (M) Gluteus Maximus, Hamstrings, Adductor Magnus to lift hips Gluteus Medius/Minimus, Tensor Fascia Latae to abduct; Hip Flexors to lift leg (S) Vasti of Quadriceps throughout; hip extensors maintain body in one long line during movement; All Abdominal muscles; Multifidus Injury Protocol/ Modifications: Neck problems or discomfort: place cushion under head Lower back problems or discomfort in neutral start position: place cushion or balance disk under pelvis to create slight lumbar flexion Knee problems or discomfort: Place straps around calf, knee or even thigh 2011 Corps Physique, Inc. Page 5

6 SUPINE PLANK Unilateral Lift w/ One Leg Circle Equipment Setup: Repetitions: Fuzzy Straps or Narrow Slings Set to Shoulder Height with Elbows on Floor 4-6 circles each direction, each leg Lie supine, offset so suspended leg is in line with the neutral suspension point; Lift free leg then hips to achieve unilateral plank position. Inhale: Flex the knee of free leg; Exhale: Extend the leg to the ceiling 90 degrees Inhale: Circle the free leg towards the midline of the body Hiking one hip instead of rotating Further abducting femurs on knee flexion Hyperextending knees when extending knee from flexed position Exhale: Take the leg down and around to complete the circle, and then return to the start position. After 4-6 circles one direction, repeat other direction, then switch legs. What to Watch Out For! Tension in neck and shoulders Extension or flexion of lumbar spine during movement 2011 Corps Physique, Inc. Page 6

7 SUPINE PLANK Unilateral Lift w/ One Leg Circle Regressions Configure suspension point toward center of body Widen base of support (hands wider) Target Muscles: (M) Gluteus Maximus, Hamstrings, Adductor Magnus to lift hips Hamstrings, Gastrocnemius to flex knees; Obliques to rotate hips (S) Rectus Abdominus, Obliques, Transversus Abdominus, Multifidus, Adductors of the femur Intensifications/ Variations Squeeze small ball between knees Reach arms overhead and hold on to something to activate latissimus dorsi Hold the end range of the last repetition for 4-6 seconds Progressions Configure suspension point away from center of body Narrow the base of support, arms by side, reaching arms to ceiling or arms folded across chest Injury Protocol/ Modifications: Neck problems or discomfort: place cushion under head Lower back problems or discomfort in neutral start position: place cushion or balance disk under pelvis to create slight lumbar flexion 2011 Corps Physique, Inc. Page 7

8 ROLL UP with Rotation Equipment Setup: Repetitions: Fuzzy Straps or Narrow Slings Set to Shoulder Height with Elbows on Floor 4-8 or 4 x 4 Lie supine with heels in center of straps, legs straight and parallel, arms reaching overhead; Pelvis, spine and suspension point are neutral. Inhale: Prepare Exhale: Flex the spine sequentially and flex the knees, simultaneously rotating to one side, to roll up to a sitting position Inhale: De-rotate it and lengthen the spine vertically and reach the arms by the ears Exhale: Roll down sequentially to the start position Rotation of Pelvis; favoring one side Using momentum to roll up Not rolling sequentially through the spine What to Watch Out For! Rounding shoulders forward Overflexing cervical spine Rotation of femurs; increased abduction of legs 2011 Corps Physique, Inc. Page 8

9 ROLL UP with Rotation Regressions Hold 5-10lb weight to assist with smooth roll up Keep legs straight to roll up and bend at the top Target Muscles: (M) Rectus Abdominus, Obliques, Psoas Major, Iliacus to roll up, rotate and roll down; Erector Spinae to sit tall (S) Transversus Abdominus, Multifidus, Hip Extensors Intensifications/ Variations Squeeze small ball between knees Injury Protocol/ Modifications: Progressions Keep arms by the ears during roll up Extend knees at the top if hamstring flexibility allows Neck problems or discomfort: Start seated and roll down halfway, then return to seated Lower back problems or discomfort: modify range of motion working either end range or start range accordingly Use of momentum or inability to roll through spine: hold a weight but maintain scapular stability 2011 Corps Physique, Inc. Page 9

10 BICYCLE Supine OKC Series 3 Equipment Setup: Repetitions: Fuzzy Straps or Narrow Slings attached with black bungees to shoulder height with hands on floor, or higher/lower as necessary 4-8 sets Assume a supine plank position with a neutral suspension point and a neutral pelvis and spine. Inhale: prepare Exhale: Flex one knee and extend that hip slightly, bringing the heel toward the sit bone. Inhale: During transition Exhale: As the knee of the first leg extends back to the start position, begin flexing knee of opposite leg to repeat. REVERSE! Rotation of Pelvis (i.e., one hip higher/lower than the other) Extension of lumbar spine Hyperextension of knees What to Watch Out For! Tension in neck and shoulders Rotation of Femurs Choppy movment 2011 Corps Physique, Inc. Page 10

11 BICYCLE Supine OKC Series 3 Regressions Shorten lever arm (place strap around calf or knee) Configure suspension point toward center of body Widen base of support (place hands wider on floor) Target Muscles: (M) Gluteus Maximus, Hamstrings, Adductor Magnus, Gastrocnemius, Quadriceps (S) All Abdominal muscles, Multifidus, Abductors and Adductors of Femur Intensifications/ Variations Increase repititions to challenge strength and endurance Can be performed in lateral rotation Injury Protocol/ Modifications: Progressions Configure suspension point away from center of body Narrow the base of support by moving arms closer to the sides, reaching arms to ceiling or folding arms across chest Increase tension by raising sling or choosing heavier bungee Can be performed in lateral rotation Neck injuries: modify range of motion or avoid exercise altogether Lumbar instability: confirm exercise can be performed properly with hips down before lifting hips Knee issues: monitor patellar tracking and hyperextension of knees 2011 Corps Physique, Inc. Page 11

12 CIRCLES Supine OKC Series 3 Equipment Setup: Repetitions: Fuzzy Straps or Narrow Slings attached with black bungees to shoulder height with hands on floor, or higher/lower as necessary 4-8 sets Assume a supine plank position with a neutral suspension point and a neutral pelvis and spine. Inhale: Abduct the legs as far as parallel can be maintained; Exhale: Press the legs down into the straps to extend hips slightly Exhale, cont: Adduct the legs and lift to start position REVERSE: Exhale: Extend the hips and abduct the legs; Inhale: Lift the legs slightly and adduct them Rotation of Pelvis (i.e., one hip higher/lower than the other) Extension of lumbar spine Hyperextension of knees What to Watch Out For! Tension in neck and shoulders Disparity in ROM between sides Choppy movement 2011 Corps Physique, Inc. Page 12

13 CIRCLES Supine OKC Series 3 Regressions Shorten lever arm (place strap around calf or knee) Configure suspension point toward center of body Widen base of support (place hands wider on floor) Target Muscles: (M) Hamstrings, Adductor Magnus, Gastrocnemius (S) All abdominal muscles, Multifidus, Adductors and Abductors of Femur Intensifications/ Variations Increase repititions to challenge strength and endurance Can be performed in parallel or lateral rotation Progressions Configure suspension point away from center of body Narrow the base of support by moving arms closer to the sides, reaching arms to ceiling or folding arms across chest Increase tension by raising sling or choosing heavier bungee Injury Protocol/ Modifications: Can be performed in parallel or lateral rotation, but must stay consistent throughout Neck injuries: modify range of motion or avoid exercise altogether Lumbar instability: confirm exercise can be performed properly with hips down before lifting hips 2011 Corps Physique, Inc. Page 13

14 2011 Corps Physique, Inc. Page 14 PRONE FEET IN STRAPS EXERCISES

15 PRONE FEET IN STRAPS EXERCISES 2011 Corps Physique, Inc. Page 15

16 PRONE PLANK Unilateral Plank on Hands Equipment Setup: Repetitions: Fuzzy Straps or Narrow Slings Set to Shoulder Height with Elbows on Floor 4-8 or 4 x 4 Lie prone, offset so the ankle in the strap is in line with the neutral suspension point. Place hands on floor outside shoulders, knees as straight as possible, legs parallel. Spine extended as necessary. Inhale: Lift the free leg to meet the suspended leg. Exhale: Press into hands and the foot in the strap to extend the elbows and achieve onle long line from shoulders to feet; Inhale to stay (optional) Exhale: Flex elbows to lower body down to the start position with control Rotation of Pelvis (i.e., one side sinking or one hip higher) Hyperextension of lumbar spine Shoulders elevating on initial press up What to Watch Out For! Sinking into shoulders at top of movement Flexing hips at top of movement 2011 Corps Physique, Inc. Page 16

17 PRONE PLANK Unilateral Plank on Hands Regressions Place cushion under pelvis to minimize lumbar extension to start Shorten lever arm (place strap around shin or knee) Configure suspension point toward center of body Place hands on dumbbells for neutral wrist position Target Muscles: (M) Rectus Abdominus, Obliques, Psoas Major, Iliacus, Rectus Femoris, Triceps, Pectoralis Major (S) Vasti of Quadriceps, Serratus Anterior, Lower Trapezius, Deltoids, Gluteus Maximus, all Abdominal muscles, Multifidus Intensifications/ Variations Increase reps or hold time at the top of the movement Injury Protocol/ Modifications: Progressions Configure suspension point away from center of body Place hands on instability discs, but be careful about hyper-extending wrists Knees can be bent in start position to minimize lumbar extension; May begin with cushions under hips to minimize hip extension in start position 2011 Corps Physique, Inc. Page 17

18 PRONE PLANK Unilateral Plank Push Up Equipment Setup: Repetitions: Fuzzy Straps or Narrow Slings Set to Shoulder Height with Elbows on Floor 4-8 or 4 x 4 Lie prone, offset so the ankle in the strap is in line with the neutral suspension point. Place hands on floor outside shoulders, knees as straight as possible, legs parallel. Spine extended as necessary. Inhale: Lift the free leg to meet the suspended leg; Exhale: Press into foot and extend elbows to lift hips into one long line between shoulders and feet Inhale: Flex the elbows to lower the body to the floor, maintaining neutral pelvis and spine Exhale: Extend the elbows to return to the previous position. After 4-8 reps, lower body to start position Rotation of Pelvis (i.e., one side sinking or one hip higher) Hyperextension of lumbar spine Shoulders elevating on initial press up Over-flexing thoracic spine 2011 Corps Physique, Inc. Page 18 What to Watch Out For! Flexing at the hip joint at the top of movement Sinking into the shoulders at the top of movement Range of motion dispairities between sides

19 PRONE PLANK Unilateral Plank Push Up Regressions Place cushion under pelvis to minimize lumbar extension to start Shorten lever arm (place strap around shin or knee) Configure suspension point toward center of body Modify range of motion; only flex elbows to point where successful extension is possilbe Target Muscles: (M) Rectus Abdominus, Obliques, Psoas Major, Iliacus, Rectus Femoris, Triceps, Pectoralis Major (S) Vasti of Quadriceps, Serratus Anterior, Lower Trapezius, Deltoids, Gluteus Maximus, All Abdominal muscles, Multifidus Intensifications/ Variations Increase reps or perform at slower pace Angle elbows out to side on flexion to target Pectoralis Major Angle elbows back to increase work on Triceps Brachii Progressions Configure suspension point away from center of body Place hands on instability discs, but watch for wrist hyper-extension Injury Protocol/ Modifications: Knees can be bent in start position to minimize lumbar extension; May begin with cushions under hips to minimize hip extension in start position For wrist pain, perform exercise with hands on dumbbells or support under the heel of the hand 2011 Corps Physique, Inc. Page 19

20 PRONE PLANK ELBOWS Unilateral Knee to Shoulder Equipment Setup: Repetitions: Fuzzy Straps or Narrow Slings Set to Shoulder Height with Elbows on Floor 4-8 or 4 x 4 Lie prone, offset so the ankle in the strap is in line with the neutral suspension point and body propped up on elbows, knees as straight as possible, legs parallel. Spine extended as necessary. Inhale: Lift the free leg to meet the suspended leg; Exhale: Press into foot and elbows to lift hips into one long line between shoulders and feet. Inhale to prepare... Exhale: Flex the hip and knee of the free leg to bring the knee to the opposite shoulder Inhale: Extend hip and knee to return to previous position. After 4-8 reps, lower down with control and repeat on other side. Rotation of Pelvis (i.e., one side sinking or one hip higher) in suspended plank position Extension of lumbar spine during movement Shoulders elevating on initial press up Over-flexing thoracic spine 2011 Corps Physique, Inc. Page 20 What to Watch Out For! Failure to achieve one long line between reps Sinking into the shoulders at the top of movement Range of motion dispairities between sides

21 PRONE PLANK ELBOWS Unilateral Knee to Shoulder Regressions Place cushion under pelvis to minimize lumbar extension to start Shorten lever arm (place strap around shin or knee) Configure suspension point toward center of body Modify range of motion; only work where stabilization is possible Clasp hands to create a more stable base Intensifications/ Variations Increase reps or perform at slower pace Target Muscles: (M) Rectus Abdominus, Obliques, Psoas Major, Iliacus, Rectus Femoris, Triceps, Pectoralis Major, Hamstrings, Gastrocnemius (S) Vasti of Quadriceps of supporting leg, Serratus Anterior, Lower Trapezius, Latissimus Dorsi, Deltoids, Gluteus Maximus, all Abdominal muscles, Multifidus Injury Protocol/ Modifications: Progressions Configure suspension point away from center of body Place elbows on instability discs Knees can be bent in start position to minimize lumbar extension; May begin with cushions under hips to minimize hip extension in start position Place hands on dumbbells or place pads under heels of hand to minimize wrist extension 2011 Corps Physique, Inc. Page 21

22 PRONE PLANK HANDS Unilateral Knee to Shoulder Equipment Setup: Repetitions: Fuzzy Straps or Narrow Slings Set to Shoulder Height with Hands on Floor 4-8 or 4 x 4 Lie prone, offset so the ankle in the strap is in line with the neutral suspension point. Place hands on floor outside shoulders, knees as straight as possible, legs parallel. Spine extended as necessary. Inhale: Lift the free leg to meet the suspended leg; Exhale: Press into foot and extend elbows to lift hips into one long line between shoulders and feet. Inhale to prepare... Exhale: Flex the hip and knee of the free leg to bring the knee to the opposite shoulder Inhale: Extend hip and knee to return to previous position. After 4-8 reps, lower down with control and repeat on other side. Rotation of Pelvis (i.e., one side sinking or one hip higher) in suspended plank position Extension of lumbar spine during movement Shoulders elevating on initial press up Over-flexing thoracic spine 2011 Corps Physique, Inc. Page 22 What to Watch Out For! Failure to achieve one long line between reps Sinking into the shoulders at the top of movement Range of motion dispairities between sides

23 PRONE PLANK HANDS Unilateral Knee to Shoulder Regressions Place cushion under pelvis to minimize lumbar extension to start Shorten lever arm (place strap around shin or knee) Configure suspension point toward center of body Modify range of motion; only work where stabilization is possible Intensifications/ Variations Increase reps or perform at slower pace Can be performed on elbows -- ROM decreases slightly, yet can be more intense as leg must hug the chest more closely Progressions Configure suspension point away from center of body Place hands on instability discs, but watch for wrist hyper-extension Target Muscles: (M) Rectus Abdominus, Obliques, Psoas Major, Iliacus, Rectus Femoris, Triceps, Pectoralis Major, Hamstrings, Gastrocnemius (S) Vasti of Quadriceps of supporting leg, Serratus Anterior, Lower Trapezius, Latissimus Dorsi, Deltoids, Gluteus Maximus, all Abdominal muscles, Multifidus Injury Protocol/ Modifications: Knees can be bent in start position to minimize lumbar extension; May begin with cushions under hips to minimize hip extension in start position Place hands on dumbbells or place pads under heels of hand to minimize wrist extension 2011 Corps Physique, Inc. Page 23

24 PRONE PLANK Pike on Hands Equipment Setup: Repetitions: Fuzzy Straps or Narrow Slings Set to height of tibial tuberosity with foot on floor 4-8 or 4 x 4 Lie prone with ankles in straps and hands on floor right outside of the shoulders. Knees are as straight as possible, legs parallel. Exhale: Press into feet and hands to extend elbows and lift hips off mat to create one long line between shoulders and feet. Inhale to prepare... Exhale: Flex the hips to lift hips and bring body to inverted V with neutral pelvis and spine Inhale: Lower body back to plank position with control Rotation/Hiking of Pelvis (e.g., one hip higher than other at top) Hyperextension of lumbar spine on return to long line What to Watch Out For! Flexing at the hip joint; failing to lower pelvis when returning to start position Shoulder instability, elevated scapula Biased movement to one side 2011 Corps Physique, Inc. Page 24

25 PRONE PLANK Pike on Hands Regressions Place cushion under pelvis to minimize lumbar extension to start Shorten lever arm (place strap around shin or knee) Configure suspension point toward center of body Target Muscles: (M) Rectus Abdominus, Obliques, Psoas Major, Iliacus, Rectus Femoris to lift hips (S) Serratus Anterior, Lower Trapezius, Latissimus Dorsi, Erector Spinae, Deltoids and all shoulder girdle stabilizers to stabilize during movement Intensifications/ Variations Perform slowly to intensify work Increase repetitions Injury Protocol/ Modifications: Be sure to spot very strong individuals or former gymnasts as it is possible to go too far Progressions Place hands on instability discs, but be careful of wrist extension 2011 Corps Physique, Inc. Page 25

26 PRONE PLANK Knee Flexion w/ Obliques on Hands Equipment Setup: Repetitions: Fuzzy Straps or Narrow Slings Set to Shoulder Height with Hands on Floor 4-8 or 4 x 4 Lie prone with ankles in straps and hands on floor right outside of the shoulders. Press into a full plank position with neutral pelvis and spine; Suspension point neutral. Inhale to prepare... Exhale: Flex the hips and knees and rotate the pelvis to bring the knees to one shoulders Inhale: Extend the hips and knees and de-rotate to return to the start position Exhale: Repeat and flex hips and knees to opposite shoulder Rotation of Pelvis (i.e., one side sinking or one hip higher) Hyperextension of lumbar spine on return Failure to achieve one long line on return What to Watch Out For! Lifting hips too high instead of rotating Sinking into the shoulders 2011 Corps Physique, Inc. Page 26

27 PRONE PLANK Knee Flexion w/ Obliques on Hands Regressions Place cushion under pelvis to minimize lumbar extension to start Shorten lever arm (place strap around shin or knee) Configure suspension point toward center of body Intensifications/ Variations Squeeze small ball between knees Modify pace Progressions Configure suspension point away from center of body Place hands on instability discs Target Muscles: (M) Rectus Abdominus, Obliques, Psoas Major, Iliacus, Rectus Femoris, Hamstrings, Gastrocnemius, Gluteus Maximus, Quadriceps (S) Serratus Anterior, Lower Trapezius, Latissimus Dorsi, Erector Spinae, Deltoids and all shoulder girdle stabilizers to stabilize during movement Injury Protocol/ Modifications: Knees can be bent in start position to minimize lumbar extension; May begin with cushions under hips to minimize hip extension in start position 2011 Corps Physique, Inc. Page 27

28 PRONE PLANK Alligator Equipment Setup: Repetitions: Fuzzy Straps or Narrow Slings Set to Shoulder Height with Elbows on Floor 2-4 Lie prone with ankles in straps, torso propped up on elbows, knees as straight as possible, legs parallel. Then press into prone plank position with neutral pelvis and spine. Exhale: Shift weight slightly to one side, replacing the elbow with the hand and start to extend that elbow... Continue exhaling: Replace the opposite elbow with the hand, then press into a full plank position Inhale: Return to ebow plank by placing the first elbow down, then the other. Repeat 2-4 times, alternating lead arm each time. Extension or flexion of lumbar spine Rotation of Pelvis (i.e., one side of the pelvis sinking) more than is necessary to accomplish movement What to Watch Out For! Neck tension; elevating scapula Scapular instability, namely scapula elevation and winging 2011 Corps Physique, Inc. Page 28

29 PRONE PLANK Alligator Regressions Place cushion under pelvis to minimize lumbar extension to start Shorten lever arm (place strap around shin or knee) Configure suspension point toward center of body Intensifications/ Variations Increase reps or perform at faster pace to challenge endurance Squeeze small ball or ring between knees or ankles Progressions Configure suspension point away from center of body Increase range of motion Place elbows/hands on instability discs Target Muscles: (M) Rectus Abdominus, Obliques and Hip Flexors to lift hips; Anterior Deltoid and other Flexors of the Humerus; Latissimus Dorsi and Long head of Triceps (S) Vasti of Quadriceps, Lower Trapezius, Deltoids, Gluteus Maximus, all Abdominal muscles, Multifidus, Serratus Anterior Injury Protocol/ Modifications: Knees can be bent in start position to minimize lumbar extension; May begin with cushions under hips to minimize hip extension in start position Perform on flat mat to minimize wrist extension 2011 Corps Physique, Inc. Page 29

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31 KNEELING/ STANDING EXERCISES 2011 Corps Physique, Inc. Page 31

32 UNILATERAL DISCUS THROW KNEELING Equipment Setup: Repetitions: Straps or Foam Grip Handles set to chest height when kneeling 4-8 each side or 4 x 4 Kneel facing trainer so suspension point is neutral with hands holding handles. Legs sit bone distance apart and parallel. Inhale: Hinge back from the knee joint maintaining neutral, then release one arm and rotate the ribcage and shoulders to that side, allowing scapula of supporting shoulder to protract. Exhale: Simultaneously de-rotate spine, retract the scapula and flex the elbow to bring the body upright Inhale: Extend the elbow to control back to rotated position Extension of lumbar spine instead of pure rotation Flexing at the hip joint at any point during movement What to Watch Out For! Extension of thoracic spine as elbows bend and body comes to the upright position Elevation of the shoulders 2011 Corps Physique, Inc. Page 32

33 UNILATERAL DISCUS THROW KNEELING Regressions Widen base of support by separating the knees more Perform the exercise seated Raise the height of the ropes Configure suspension point further forward of the body (i.e., step backward) Intensifications/ Variations Squeeze small ball between knees Vary pronation/supination of forearms (in supination, elbows flex by the ribs, not out to the side) Target Muscles: (M) Quadriceps eccentrically, Middle Trapezius, Rhomboids, Biceps, Triceps, Pectoralis Major, Deltoids, Erector Spinae, Obliques (S) Gluteus Maximus, Hamstrings, Latissimus Dorsi, Lower Trapezius, Adductors/Abductors of femur, all Abdominal muscles, Multifidus Injury Protocol/ Modifications: Use one of the regressions above Progressions Configure suspension point closer to center of body (i.e., step more underneath trainer) -Narrow the base of support by bringing feet together Kneel on instability discs 2011 Corps Physique, Inc. Page 33

34 ONE ARM SUPERMAN KNEELING Equipment Setup: Repetitions: Foam Grip Handles Set to Elbow Height when Kneeling 4-8 each side Kneel directly under trainer w/ knees sit bone distance apart, legs parallel. One arm holds the foam grip handle with the opposite arm by side; pelvis and spine neutral. Inhale to prepare Exhale: Maintaining the body in neutral and not allowing any rotation, lean forward into the strap as far as stability can be controlled and shoulders stay square (do not allow rotation!) Inhale: Press down into the handle to return to the start position Rotation of Pelvis and Spine Flexing at the hip joint at any point during movement Extending the lumbar spine, especially at end range 2011 Corps Physique, Inc. Page 34 What to Watch Out For! ROM disparities between sides Elevation of the shoulders Tension in neck

35 ONE ARM SUPERMAN KNEELING Regressions Shorten lever arm (place fuzzies or standard straps on elbows) Configure suspension point behind the body (i.e., step forward) Widen the base of support slightly by separating legs Target Muscles: (M) Flexors of humerus, Latissimus Dorsi (S) Gluteus Maximus, Rectus Abdominus, Obliques, Transversus Abdominus, Psoas Major, Serratus Anterior, Lower Trapezius, All Abdominal muscles, Multifidus Intensifications/ Variations Squeeze small ball between knees Injury Protocol/ Modifications: Shoulder injuries/ issues: Modify with bungees or adjust start position for maximum support and reduce range of motion. Progressions Configure suspension point closer to center of body (i.e., step forward) Narrow the base of support by bringing feet together Inhale to stay at end range of movement Kneel on instability cushions 2011 Corps Physique, Inc. Page 35

36 STAR KNEELING Planter s Peanut w/ Abduction Equipment Setup: Repetitions: Foam Grip Handles Set to Elbow Height when Kneeling 4-6 reps each side or 4 x 4 Kneel away from trainer facing side so suspension point is neutral with one hand holding handle. Abduct opposite leg and extend knee. Pelvis and spine are as neutral as possible given abduction of leg. Inhale to prepare... Exhale: Maintain neutral pelvis and spine and lean into the strap, abducting the humerus and the opposite hip as far as stability can be maintained. Inhale: Adduct the humerus and opposite femur to return to the start position Sinking into the hip on the supporting side Flexing at the hip joint at any point during movement Lateral flexion or rotation of the spine What to Watch Out For! Elevation of the shoulder Neck tension Hiking the hip more than is necessary 2011 Corps Physique, Inc. Page 36

37 STAR KNEELING Planter s Peanut w/ Abduction Regressions Raise the height of the ropes -Configure suspension point further forward of the body (i.e., step closer to trainer) Keep the knee of the abducting femur flexed Intensifications/ Variations Target Muscles: (M) Middle Deltoid, Latissimus Dorsi, Pectoralis Major, Gluteus Medius, Gluteus Minimus, Tensor Fascia Latae of leg lifting (S) Gluteus Maximus, Hamstrings, Serratus Anterior, Lower Trapezius, Rotator Cuff, Abductors of Femur (to stabilize on supporting side), All abdominal muscles, Multifidus Injury Protocol/ Modifications: Shoulder injuries/ issues: Modify with bungees or adjust start position for maximum support and reduce range of motion. Progressions Configure suspension point closer to center of body (i.e., step forward) Inhale to stay at the end range Kneel on instability cushions 2011 Corps Physique, Inc. Page 37

38 THIGH STRETCH 2 Equipment Setup: Repetitions: Foam grip handles set to Chest Height when Kneeling, or lower depending on strength 4-8 Kneel facing trainer so that the suspension point is neutral with hands holding handles. Knees are sit bone distance apart and legs parallel; pelvis and spine are neutral. Exhale: Hinge back from the knee joint (increasing knee flexion) to create one long line from shoulders to knees Inhale: Maintain contraction and extend the hips and spine evenly. Rotation of Pelvis or spine (one side sinking) Over-extension of lumbar or cervical spine What to Watch Out For! Exhale: Extend the elbows and return to neutral spine and pelvis, lowering hips back to start position. Inhale: Flex elbows to return to start position. Failure to return to one long line before completing exercise 2011 Corps Physique, Inc. Page 38

39 THIGH STRETCH 2 Regressions Raise the height of the ropes Configure suspension point further forward of the body (i.e., step backward) Widen the base of support slightly Target Muscles: (M) Quadriceps eccentrically, Biceps, Triceps, Pectoralis Major, Deltoids, Erector Spinae (S) Gluteus Maximus, Hamstrings, Latissimus Dorsi, Lower Trapezius, Adductors/Abductors of femur, all Abdominal muscles, Multifidus Intensifications/ Variations Squeeze small ball between knees Injury Protocol/ Modifications: Neck injuries/ issues: Modify so as to avoid cervical extension altogether Progressions Foam Grip Handles Set to Elbow Height when Standing 2011 Corps Physique, Inc. Page 39

40 SNOW ANGELS STANDING Equipment Setup: Repetitions: Foam Grip Handles Set to Elbow Height when Standing 4-6 or 4x4 Stand directly under trainer with feet sit bone distance apart, legs parallel. Hold handles so arms are in line with the shoulders; pelvis and spine are neutral. Inhale to prepare Exhale: Hinge from ankle joint to lean forward to form one long line from feet to shoulders; reach the arms forward as far as stability can be maintained Inhale: Moving in the coronal plane, adduct the arms as far as possible Exhale: Reach the arms overhead again, keeping spine in neutral. After desired number of reps, press into straps and return to start position Rotation of Pelvis or spine Flexing at the hip joint at any point during movement, especially the return Lumbar extension, especially at end range What to Watch Out For! Favoring one side vs. the other Elevation of shoulders Neck tension 2011 Corps Physique, Inc. Page 40

41 SNOW ANGELS STANDING Regressions Shorten lever arm (place fuzzies or standard straps on elbows) Configure suspension point behind the body (i.e., step forward) Widen the base of support slightly by separating legs Intensifications/ Variations Increase reps or perform at slower pace Squeeze small ball between knees or ankles Target Muscles: (M) Pectoralis Major, Coracobrachialis, Brachialis, Anterior Deltoid, Latissimus Dorsi (S) Gluteus Maximus, Rectus Abdominus, Obliques, Transversus Abdominus, Psoas Major, Serratus Anterior, Lower Trapezius, All Abdominal muscles, Multifidus Injury Protocol/ Modifications: Perform at successful range of motion so client learns movement before entering the challenge zone Progressions Configure suspension point forward of body (i.e., step backward) Narrow the base of support by bringing feet together Stand on instability discs 2011 Corps Physique, Inc. Page 41

42 TRICEPS STANDING Equipment Setup: Repetitions: Foam Grip Handles Set to Elbow Height when Standing 4-8 or 4x4 Stand directly under trainer with feet sit bone distance apart, legs parallel. Hold handles so arms are in line with the shoulders; pelvis and spine are neutral. Inhale to prepare Exhale: Hinge from ankle joint to lean forward to form one long line from feet to shoulders; reach the arms forward as far as stability can be maintained Inhale: Keeping the hands still in space, flex the elbows to lower the body in one long line, hinging at the ankle joint; pelvis and spine neutral Exhale: Extend the elbows to return to previous position. After desired number of reps, press into straps and return to start position Rotation of Pelvis or spine Flexing at the hip joint at any point during movement, especially the return Lumbar extension, especially at end range What to Watch Out For! Favoring one side vs. the other Elevation of shoulders Neck tension 2011 Corps Physique, Inc. Page 42

43 TRICEPS STANDING Regressions Decrease range of motion (especially in initial forward lean) Configure suspension point behind the body (i.e., step forward) Widen the base of support slightly by separating legs Intensifications/ Variations Increase reps or perform at a slower pace Squeeze small ball between knees or ankles Target Muscles: (M) Anterior Deltoid, Pectoralis Major, Biceps Brachii, Brachioradialis, Triceps Brachii, Latissimus Dorsi (S) Gluteus Maximus, Hamstrings, Serratus Anterior, Lower Trapezius, Middle Trapezius, Rhomboids, All Abdominal muscles, Multifidus Injury Protocol/ Modifications: Teach exercise at a successful range of motion before progressing to the challenge zone Progressions Configure suspension point forward of body (i.e., step backward) Narrow the base of support by bringing feet together Stand on instability discs 2011 Corps Physique, Inc. Page 43

44 LONG ARM REVERSE FLIES T Lift Equipment Setup: Repetitions: Foam Grip Handles set to Elbow Height when Standing 4-8 or 4 x 4 Stand facing trainer, 2-4 feet away; hold handles. Step back with one leg and carefully extend the elbows to lower the body down to one long line between foot of straight leg and top of head. Support with the arms and bring the other foot to meet the front foot; extend elbows to create a one line between shoulders and ropes. Pelvis and spine are neutral, chin nodded. Inhale, prepare Exhale: Maintaining the body in neutral, horizontally abduct the humeri to bring the arms to the letter T. Inhale: Control back to the previous position. Extending spine to help bring body upright Using momentum to accomplish movement What to Watch Out For! Favoring one side vs. the other Elevation of the shoulders/ scapular instability 2011 Corps Physique, Inc. Page 44

45 LONG ARM REVERSE FLIES T Lift Regressions Place straps/fuzzies around elbows Configure suspension point further forward of the body (i.e., step backward) Widen the base of support slightly Target Muscles: (M) Middle Deltoid, Posterior Deltoid, Middle Trapezius, Rhomboids (S) Gluteus Maximus, Hamstrings, Quadriceps, Serratus Anterior, Lower Trapezius, Latissimus Dorsi, All Abdominal muscles, Multifidus Intensifications/ Variations Increase reps or perform at a slower pace Squeeze small ball between knees or ankles Progressions Configure suspension point closer to center of body (i.e., step forward) Walk feet further under the trainer to begin more horizontally Stand on instability discs Injury Protocol/ Modifications: Shoulder injuries/ issues and/or very weak core: Modify with bungees or adjust start position for maximum support and reduce range of motion. Begin with successful ROM so client can learn movement before progressing to challenge zone 2011 Corps Physique, Inc. Page 45

46 V LIFT Equipment Setup: Repetitions: Foam Grip Handles Set to Elbow Height when Standing 4-8 or 4x4 Stand facing trainer, 2-4 feet away; hold handles. Step back with one leg and carefully extend the elbows to lower the body down to one long line between foot of straight leg and top of head. Support with the arms and bring the other foot to meet the front foot; extend elbows to create a one line between shoulders and ropes. Pelvis and spine are neutral, chin nodded. Inhale, prepare Exhale: Maintaining the body in neutral, flex and slightly abduct the humeri to bring the arms overhead into a V shape. Inhale: Control back to the previous position. Extending spine to help bring body upright Using momentum to accomplish movement What to Watch Out For! Favoring one side vs. the other Elevation of the shoulders/ scapular instability 2011 Corps Physique, Inc. Page 46

47 V LIFT Regressions Place straps/fuzzies around elbows Configure suspension point further forward of the body (i.e., step backward) Widen the base of support slightly Target Muscles: (M) Deltoids, Middle Trapezius, Rhomboids (S) Gluteus Maximus, Hamstrings, Quadriceps, Serratus Anterior, Lower Trapezius, Latissimus Dorsi, All Abdominal muscles, Multifidus Intensifications/ Variations Increase reps or perform at a slower pace Squeeze small ball between knees or ankles Injury Protocol/ Modifications: Great for injuries. Simply regress accordingly Progressions Configure suspension point closer to center of body (i.e., step forward) Walk feet further under the trainer to begin more horizontally Stand on instability discs 2011 Corps Physique, Inc. Page 47

48 POUNCING CAT 2 FEET TO 1 FOOT Equipment Setup: Repetitions: Foam grip handles set to a height just below the knee when standing, or lower depending on strength 4-8, alternating legs Stand under the trainer with legs adducted and parallel. Flex knees to lean forward and hold handles, keeping the suspension point neutral. Spine is in a full C curve. Inhale to prepare Exhale: Keep the shoulders over the wrists and extend knees to bring the spine and pelvis to neutral forming one long line from heels to head, simultaneously bringing one knee to the chest Inhale: Return to the start position, rounding the spine, simultaneously extending the free leg back to the mat Exhale: Repeat, flexing opposite knee and hip to the chest. Allowing wrists to reach beyond shoulders Rotation of Pelvis (i.e., one side of the pelvis sinking) Extending lumbar spine or flexing at hip joint What to Watch Out For! Scapular instability, namely scapula elevation Cervical spine not continuing line of thoracic spine Wavering from side to side 2011 Corps Physique, Inc. Page 48

49 POUNCING CAT 2 FEET TO 1 FOOT Regressions Separate feet to create a larger base of support Begin exercise further forward to create a more vertical plank Intensifications/ Variations Increase reps or perform at a slower or faster pace according to individual s specific goals Progressions Hold end range of motion for 2-4 seconds Start behind the trainer (step backwards) for increased challenge Stand on instability disc Target Muscles: (M) Quadriceps, Gluteus Maximus, Hamstrings, Psoas Major, Iliacus, Rectus Femoris, Latissimus Dorsi, Triceps (S) Pectoralis Major, Deltoids, Serratus Anterior, Rotator Cuff to stabilize head of humeri, Lower Trapezius, Adductors of femur, all Abdominal muscles, Erector Spinae, Multifidus Injury Protocol/ Modifications: Great for testing the core s ability to engage and stabilize the body during a powerful move Modify ROM so exercise is successful before challenging client 2011 Corps Physique, Inc. Page 49

50 SKI JUMPER 2 FEET TO 1 FOOT Equipment Setup: Repetitions: Foam grip handles set to height of mid-thigh when standing, or lower depending on strength 4-8, alternating legs Stand under the trainer with legs adducted and parallel. Flex knees to lean forward and hold handles and flex elbows by the side. Pelvis and spine are neutral. Inhale to prepare... Exhale: Keeping the elbows flexed by the side, extend knees to form one long line from heels to head, simultaneously bringing one knee to the chest Inhale: Return to the start position, extending the flexed hip/knee back to the mat. Exhale: Repeat, flexing opposite knee and hip to the chest. Allowing wrists to reach beyond shoulders Rotation of Pelvis (i.e., one side of the pelvis sinking) Extending lumbar spine or flexing at hip joint What to Watch Out For! Scapular instability, namely scapula elevation Cervical spine not continuing line of thoracic spine Wavering from side to side 2011 Corps Physique, Inc. Page 50

51 SKI JUMPER 2 FEET TO 1 FOOT Regressions Separate feet to create a larger base of support Begin exercise further forward to create a more vertical plank Intensifications/ Variations Increase reps or perform at a slower or faster pace according to individual s specific goals Progressions Hold end range of motion for 2-4 seconds Start behind the trainer (step backwards) for increased challenge Stand on instability disc Target Muscles: (M) Quadriceps, Gluteus Maximus, Hamstrings, Psoas Major, Iliacus, Rectus Femoris, Latissimus Dorsi, Triceps (S) Pectoralis Major, Deltoids, Serratus Anterior, Rotator Cuff to stabilize head of humeri, Lower Trapezius, Adductors of femur, all Abdominal muscles, Erector Spinae, Multifidus Injury Protocol/ Modifications: Great for testing the core s ability to engage and stabilize the body during a powerful move Modify ROM so exercise is successful before challenging client 2011 Corps Physique, Inc. Page 51

52 ARCHER S ROWS Equipment Setup: Repetitions: Foam Grip Handles Set to hand height when lying supine with arms reaching to the ceiling 4-8, alternating each time Stand facing trainer, 2-4 feet away; hold handles. Walk feet forward and extend the elbows to lower the body down to one long line between the feet and the top of the head. Inhale to prepare... Exhale: Maintain neutral pelvis and spine and flex one elbow while horizontally abducting the opposite arm to lift the body in space Inhale: Lower the body slowly to the previous position Exhale: Reverse and flex the opposite elbow while horizontally abducting the opposite arm to lift the body in space Rotation of pelvis, shoulders and ribcage Extending the spine or hips to assist with movement What to Watch Out For! Favoring one side vs. the other Elevation of the shoulders/neck tension 2011 Corps Physique, Inc. Page 52

53 ARCHER S ROWS Regressions Configure suspension point further forward of the body (i.e., step backward) Widen the base of support slightly Target Muscles: (M) Deltoids, Biceps, Middle Trapezius, Rhomboids (S) Gluteus Maximus, Hamstrings, Quadriceps, Serratus Anterior, Lower Trapezius, Latissimus Dorsi, Erector Spinae, All abdominal muscles, Multifidus Intensifications/ Variations Increase reps or perform at a slower pace Squeeze small ball between knees or ankles Injury Protocol/ Modifications: Shoulder injuries/chronic neck tension: Beware of compensations to achieve movement Progressions Configure suspension point closer to center of body (i.e., step forward) Narrow the base of support by bringing feet together Stand on instability discs 2011 Corps Physique, Inc. Page 53

54 PLANTER S PEANUT STANDING Equipment Setup: Repetitions: Foam Grip Handles Set to elbow height when standing 6-10 reps each side Stand facing side on the leg closest to the trainer. Hold the handle so the suspension point is neutral and cross the opposite foot across for support. Pelvis and spine are neutral. Inhale to prepare Exhale: Maintain the body in neutral and lean into the strap, abducting the humerus as far as stability can be maintained. Inhale: Adduct the humerus to return to the start position Rotation of Pelvis Flexing at the hip joint at any point during movement Extension of the thoracic spine as elbows bend What to Watch Out For! Favoring one side vs. the other Elevation of the shoulders Discomfort/ faulty positioning of the neck 2011 Corps Physique, Inc. Page 54

55 PLANTER S PEANUT STANDING Regressions Raise the height of the ropes Configure suspension point further forward of the body (i.e., step closer to trainer) Intensifications/ Variations Place outside foot on top of standing foot instead of on the floor Switch supporting leg Target Muscles: (M) Middle Deltoid, Latissimus Dorsi, Pectoralis Major, Gluteus Medius, Gluteus Minimus, Tensor Fascia Latae (S) Gluteus Maximus, Hamstrings, Serratus Anterior, Lower Trapezius, Rotator Cuff, Abductors of Femur, All abdominal muscles, Multifidus Injury Protocol/ Modifications: Great for injuries. Simply regress accordingly Progressions Configure suspension point further away from the body (i.e., step away from trainer) Add inhale to stay at the end range Stand on instability disc 2011 Corps Physique, Inc. Page 55

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57 SIDE LYING EXERCISES 2011 Corps Physique, Inc. Page 57

58 SIDE PLANK KNEE FLEXION W/ TWIST Equipment Setup: Repetitions: Wide Sling Set to Height of Greater Trochanter of Femur when Kneeling 3-6 Lie on one side with both legs in sling, stacked. Legs are straight and parallel, hip joint, pelvis and spine neutral. Torso is propped up on elbow, which is under shoulder. Inhale: Prepare. Exhale: Press into elbow and bottom leg and lift ribs and hips off the mat, creating one long line between shoulders and heels. Inhale to stay... Exhale: Flex the knees and hips to bring the knees to the chest, simultaneously lifting the hips and rotating the body towards the floor Inhale: Extend the knees and hips and de-rotate back to the start position. After desired number of reps, lower body down to mat with conrol. Rotation of Pelvis in start position (i.e., top hip rolling forward or back) Flexion of hip joint in start position and inbetween reps (must achieve neutral pelvis and spine after each rotation) 2011 Corps Physique, Inc. Page 58 What to Watch Out For! Letting hips sink during the movement Tension in the neck, particularly the top side Scapular instability/elevating the scapula

59 SIDE PLANK KNEE FLEXION W/ TWIST Regressions Shorten lever arm (place strap around calf or knee) Configure suspension point toward center of body Place top hand on block in front of body and place on floor for support when rotating towards the floor Intensifications/ Variations Squeeze small ball between ankles or knees Target Muscles: (M) Iliopsoas, Rectus Femoris, Gluteus Maximus, Hamstrings, Quadriceps, Obliques (S) Gluteus Medius, Gluteus Minimus, Tensor Fascia Latae, Adductors of Femurs, Rectus Abdominus, Obliques, Transversus Abdominus, Multifidus; Deltoids, Lower Trapezius, Latissimus Dorsi Injury Protocol/ Modifications: Shoulder issues: Beware of rotational pressure on supporting shoulder Progressions Configure suspension point away from center of body Narrow the base of support by bringing top arm to the thigh and/or keeping the arm off the ground during movement Inhale to stay at the top of the movement 2011 Corps Physique, Inc. Page 59

60 SIDE PLANK HOLD ON HAND Equipment Setup: Repetitions: Wide Sling set to height of greater trochanter of femur when kneeling Hold seconds each side Stand in front of sling facing side. Lean away, placing hand on the floor and bottom leg into the sling. Inhale to prepare Exhale: Press into hand and leg in the sling to lift top leg off the mat and place on top of bottom leg in the sling to achieve one long line. Inhale: Stay, maintaining balance and control. Continue balancing as long as stability and control can be maintained, breathing fluidly Exhale: Place top leg back on the mat to finish Rotation of Pelvis (i.e., top hip rolling forward or back) Flexion of hip joint Sinking into the bottom shoulder What to Watch Out For! Popping of Ribs (extension of thoracic spine) Tension in the neck, particularly the top side Hips dropping during hold 2011 Corps Physique, Inc. Page 60

61 SIDE PLANK HOLD ON HAND Regressions Shorten lever arm (place strap around calf or knee) Configure suspension point toward center of body Place top hand on block in front of body and place on floor for support when rotating towards the floor Intensifications/ Variations Squeeze small ball between knees Target Muscles: (M) Gluteus Medius, Gluteus Minimus, Tensor Fascia Latae, Obliques, Deltoids to achieve position (S) Gluteus Medius, Gluteus Minimus, Tensor Fascia Latae, Adductors of Femurs, Rectus Abdominus, Obliques, Transversus Abdominus, Multifidus; Deltoids, Lower Trapezius, Latissimus Dorsi Injury Protocol/ Modifications: Shoulder issues/injuries: be sure adequate strength/stability exists in shoulder joint before attempting Progressions Configure suspension point away from center of body Place hand on instability disc Increase duration of hold at the top of the movement Neck issues: May need to avoid until neck muscles are strong enough to support the weight of the head 2011 Corps Physique, Inc. Page 61

62 SIDE PLANK REVOLVE ON ELBOWS Equipment Setup: Repetitions: Wide Sling set to height of greater trochanter of femur, kneeling 2-4 complete revolves Lie on one side with both legs in sling, stacked. Legs are straight and parallel, hip joint, pelvis and spine neutral. Torso is propped up on elbow, which is under shoulder. Inhale: Prepare. Exhale: Press into elbow and bottom leg and lift ribs and hips off the mat, creating one long line between shoulders and heels. Inhale to stay... Exhale: Rotate to the floor, placing the elbow of the upper arm down, adjusting the supporting elbow over to form a prone plank; Inhale to stay. Exhale: Adjust opposite elbow to center of sternum and rotate towards that side, lifting free arm off. Complete even revolves to finish. Rotation of Pelvis (i.e., top hip rolling forward or back) in side plank position Hyper-extension of lumbar spine in prone plank What to Watch Out For! Popping of Ribs (extension of thoracic spine) Tension in the neck, particularly the top side Inability to control movement Sinking into the bottom shoulder 2011 Corps Physique, Inc. Page 62

63 SIDE PLANK REVOLVE ON ELBOWS Regressions Shorten lever arm (place straps around calf or knee) Configure suspension point toward center of body Intensifications/ Variations Perform with small ball between knees or ankles Target Muscles: (M) Gluteus Medius, Gluteus Minimus, Tensor Fascia Latae and Obliques to lift hips; Obliques, Deltoids and Erector Spinae to rotate (S) Gluteus Maximus, Vasti of Quadriceps, Lower Trapezius, Latissimus Dorsi, Rectus Abdominus, Transversus Abdominus, Multifidus Injury Protocol/ Modifications: Shoulder issues/injuries: be sure adequate strength/stability exists in shoulder joint before attempting Progressions Configure suspension point away from center of body Place elbows on instability discs Neck issues: May need to avoid until neck muscles are strong enough to support the weight of the head 2011 Corps Physique, Inc. Page 63

64 SIDE PLANK STAGGERED LEG REVOLVE Equipment Setup: Repetitions: Fuzzy Straps or Narrow Slings Set to Height of Greater Trochanter of Femur when Kneeling 2-4 complete revolves Lie on side with top leg in the front sling, bottom leg in the back sling. Legs straight, parallel, hip joint as neutral as it can be; Pelvis and spine are neutral, suspension point neutral. Inhale, prepare.. Exhale: Press into legs and lift ribs and hips off the mat, creating one long line between shoulders and hips, with slight flexion/extension for the staggered legs; Inhale to stay, then Exhale: Rotate to the floor, placing the elbow of the upper arm down, adjusting the supporting elbow over to form a prone plank; Inhale to stay. Exhale: Adjust opposite elbow to center of sternum and rotate towards that side, lifting free arm off. Complete even revolves to finish. Rotation of Pelvis (i.e., top hip rolling forward or back) in side plank position Hyper-extension of lumbar spine in prone plank What to Watch Out For! Popping of Ribs (extension of thoracic spine) Tension in the neck, particularly the top side Inability to control movement Sinking into the bottom shoulder 2011 Corps Physique, Inc. Page 64

65 SIDE PLANK STAGGERED LEG REVOLVE Regressions Shorten lever arm (place straps around calf or knee) Configure suspension point toward center of body Intensifications/ Variations Target Muscles: (M) Gluteus Medius, Gluteus Minimus, Tensor Fascia Latae and Obliques to lift hips; Obliques, Deltoids and Erector Spinae to rotate (S) Gluteus Maximus, Vasti of Quadriceps, Lower Trapezius, Latissimus Dorsi, Rectus Abdominus, Transversus Abdominus, Multifidus Injury Protocol/ Modifications: Shoulder issues/injuries: be sure adequate strength/stability exists in shoulder joint before attempting Progressions Configure suspension point away from center of body Place elbows on instability discs Neck issues: May need to avoid until neck muscles are strong enough to support the weight of the head 2011 Corps Physique, Inc. Page 65

66 SIDE LYING/PLANK STAGGERED LEG SCISSORS Equipment Setup: Repetitions: Fuzzy Straps or Narrow Slings Set to Height of Greater Trochanter of Femur when Kneeling 8-10 each side Lie on side with top leg in the front sling, bottom leg in the back sling. Legs straight, parallel, hip joint as neutral as it can be; Pelvis and spine are neutral, suspension point neutral. Inhale, prepare.. Exhale: Press into legs and lift ribs and hips off the mat, creating one long line between shoulders and hips, with slight flexion/extension for the staggered legs; Inhale to stay, then Exhale: Flex and extend the hips accordingly equidistant from center to scissor the legs Inhale: Return. Complete desired number of reps, then lower body with control and switch sides. Rotation of Pelvis (i.e., top hip rolling forward or back) Increased flexion of hip joint not related to scissor motion What to Watch Out For! Popping of Ribs (extension of thoracic spine) Tension in the neck, particularly the top side 2011 Corps Physique, Inc. Page 66

67 SIDE LYING/PLANK STAGGERED LEG SCISSORS Regressions Shorten lever arm (place strap around calf or knee) Configure suspension point toward center of body Widen base of support (larger block for hand in front Target Muscles: (M) Gluteus Medius, Obliques, Tensor Fascia Latae of bottom leg, adductors of top leg; Hip Flexors and Hip Extensors (S) Gluteus Maximus, Vasti of Quadriceps, Rectus Abdominus, Transversus Abdominus, Multifidus Intensifications/ Variations Injury Protocol/ Modifications: Shoulder issues/injuries: be sure adequate strength/stability exists in shoulder joint before attempting Progressions Configure suspension point away from center of body Narrow the base of support by bringing top arm to the thigh Increase reps or range of motion Neck issues: May need to avoid until neck muscles are strong enough to support the weight of the head 2011 Corps Physique, Inc. Page 67

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69 HANDS IN STRAPS FROM FLOOR 2011 Corps Physique, Inc. Page 69

70 CORKSCREW Equipment Setup: Repetitions: Fuzzy Straps or regular straps set 4-8 inches off the floor according to size of client 4-8 Lie supine with arms long by the sides, hands in straps, legs parallel, hips flexed and legs reaching to the 90 degree angle; pelvis supported. Inhale: Circle the legs down to one side and up the other, then Exhale: Lift the hips off the mat and bring the legs overhead, rolling onto the thoracic spine with weight between the shoulder blades Disengagement of Transversus Abdominus (abs popping) Elevating scapula or rolling shoulders forward Spine laterally flexing on roll up or down What to Watch Out For! Inhale: Roll down, circling legs down and to other side, then Exhale:,Roll onto the thoracic spine with weight between the shoulder blades. Alternate sides for desired number of repetitions. Using momentum or not rolling sequentially through spine Rolling onto head and neck Tension in the neck and shoulders 2011 Corps Physique, Inc. Page 70

71 CORKSCREW Regressions Begin with hips elevated (arc barrel/block) Keep knees slightly flexed to shorten lever Target Muscles: (M) Rectus Abdominus, Obliques, Iliopsoas, Rectus Femoris (S) Transversus Abdominus, Quadriceps, Latissimus Dorsi, Triceps, Adductors of femurs, Multifidus Intensifications/ Variations Squeeze small ball/ring between knees Injury Protocol/ Modifications: Neck issues/injuries: May need to avoid exercise altogether Progressions Lower legs as far as rib to hip connection can be maintained 2011 Corps Physique, Inc. Page 71

72 JACKKNIFE Equipment Setup: Repetitions: Fuzzy Straps or regular straps set 4-8 inches off the floor according to size of client 4-6 reps Lie supine with arms long by the sides, hands in straps, legs parallel, hips flexed and legs reaching to the 45 degree angle; pelvis supported. Inhale: Hinge the legs towards the body to 90 degrees and lift the hips to reach the legs overhead to a parallel line with the floor Exhale: Keeping the weight between the shoulder blades, extend the hips to reach the legs towards the ceiling; Inhale: Stay and start to roll down Exhale: Continue to roll down sequentially through the spine and reach the legs back to 45 degrees. Repeat 4-6 times. Disengagement of Transversus Abdominus (abs popping) Elevating scapula or rolling shoulders forward Spine laterally flexing on roll up or down What to Watch Out For! Using momentum or not rolling sequentially through spine Rolling onto head and neck Tension in the neck and shoulders 2011 Corps Physique, Inc. Page 72

73 JACKKNIFE Regressions Begin with hips elevated (arc barrel/block) Keep knees slightly flexed to shorten lever Target Muscles: (M) Rectus Abdominus, Obliques, Iliopsoas, Rectus Femoris, Gluteus Maximus and Hamstrings (S) Transversus Abdominus, Quadriceps, Latissimus Dorsi, Triceps, Adductors of femurs, Multifidus Intensifications/ Variations Squeeze small ball/ring between knees Injury Protocol/ Modifications: Neck issues/injuries: May need to avoid exercise altogether Progressions Lower legs as far as rib to hip connection can be maintained Increase repetitions 2011 Corps Physique, Inc. Page 73

74 CONTROL BALANCE Equipment Setup: Repetitions: Fuzzy Straps or regular straps set 4-8 inches off the floor according to size of client 4-6 reps each leg Lie supine with arms overhead, hands in straps, legs parallel, hips flexed and legs reaching to the 45 degree angle; pelvis supported. Inhale: Hinge the legs towards the body; Exhale: Lift the hips off the mat and reach the legs overhead parallel to the floor; Inhale: Extend the legs to the ceiling as far as balance can be maintained Exhale: Lower one leg between the hands, simultaneously increasing hip extension of the opposite leg Inhale: Reach both legs to the ceiling; Exhale: Repeat, other leg lowers and opposite leg reaches further to the ceiling Taking weight onto head and neck to balance Disengagement of Transversus Abdominus (abs popping) ROM beyond ability to control and balance What to Watch Out For! Elevating scapula or rolling shoulders forward Tension in the neck 2011 Corps Physique, Inc. Page 74

75 CONTROL BALANCE Regressions Begin with hips elevated (arc barrel/block) Keep knees slightly flexed to shorten lever Decrease range of motion Lower ropes to floor or perform with arms by sides Target Muscles: (M) Rectus Abdominus, Obliques, Iliopsoas, Rectus Femoris, Gluteus Maximus, Hamstrings (S) Transversus Abdominus, Quadriceps, Latissimus Dorsi, Triceps, Adductors of femurs, Multifidus Intensifications/ Variations Injury Protocol/ Modifications: Neck issues/injuries: May need to avoid exercise altogether Progressions Raise the ropes; performing this exercise with hands further off the floor is more challenging 2011 Corps Physique, Inc. Page 75

76 ONE WINGED SWAN Equipment Setup: Repetitions: Fuzzy Straps or regular straps set 4-8 inches off the floor according to size of client 4-6 each arm Lie prone, pelvis and spine neutral, legs abducted hip distance apart, slightly laterally rotated. Reach arms forward with one hand in the strap, opposite arm reaching off the ground. Inhale to prepare Exhale: Press into the strap and keeping the shoulders level, pull the strap towards the body to extend the spine cervical, thoracic and lumbar as much as is comfortable Inhale: Stay Exhale: Close the ribs and lower the body back to the start position. Repeat 4-6 reps on one side before switching to the other side. Hyper-extending cervical or lumbar spine; maintain even extension throughout Rotation or lateral flexion of the spine What to Watch Out For! Disparities in movement between sides Scapular elevation/neck tension 2011 Corps Physique, Inc. Page 76

77 ONE WINGED SWAN Regressions Perform with hands on floor, not in straps Target Muscles: (M) Cervical extensors, Erector Spinae, Latissimus Dorsi to lift into swan; Obliques and Erector Spinae to rotate (S) Gluteus Maximus, Hamstrings, Transversus Abdominus, Multifidus, Lower Trapezius Rely on straps less Intensifications/ Variations Injury Protocol/ Modifications: Progressions Bring free hand to the forehead in a salute position Only choose this exercise if client s regular Swan Dive is strong and well supported by a strong abdominal muscle connection 2011 Corps Physique, Inc. Page 77

78 ONE WINGED SWAN w/ ROTATION Equipment Setup: Repetitions: Fuzzy Straps or regular straps set 4-8 inches off the floor according to size of client 4-6 each arm Lie prone, pelvis and spine neutral, legs abducted hip distance apart, slightly laterally rotated. Reach arms forward with one hand in the strap, opposite arm reaching off the ground. Inhale to prepare Exhale: Press into the strap and keeping the shoulders level, pull the strap towards the body to extend the spine cervical, thoracic and lumbar as much as is comfortable Exhale: Maintaining full body extension, rotate the ribcage and shoulders to one side, reaching the free hand to that side Inhale: Return to the previous position. Repeat 4-6 reps on one side, then switch sides. Hyper-extending cervical or lumbar spine; maintain even extension throughout Rotation or lateral flexion of the spine What to Watch Out For! Disparities in movement between sides Scapular elevation/neck tension 2011 Corps Physique, Inc. Page 78

79 ONE WINGED SWAN w/ ROTATION Regressions Perform with hands on floor, not in straps Target Muscles: (M) Cervical extensors, Erector Spinae, Latissimus Dorsi to lift into swan; Obliques and Erector Spinae to rotate (S) Gluteus Maximus, Hamstrings, Transversus Abdominus, Multifidus, Lower Trapezius Rely on straps less Intensifications/ Variations Injury Protocol/ Modifications: Progressions Bring free hand to the forehead in a salute position Only choose this exercise if client s regular Swan Dive is strong and well supported by a strong abdominal muscle connection 2011 Corps Physique, Inc. Page 79

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81 PUSH UP EXERCISES 2011 Corps Physique, Inc. Page 81

82 LONG PLANK WATCHDOG Equipment Setup: Repetitions: Foam grip handles set to 4-6 inches off the floor/mat 4-8 or 4x4 Assume all fours position iwth the hands in the straps. Extend one hip, then press into feet and hands to achieve long plank position with neutral pelvis and spine. Inhale to prepare... Exhale: Reach one arm forward and the opposite leg back (maintain slight tension in the strap on the reach forward) Inhale: Return to the start position Exhale: Repeat with the opposite arm and leg What to Watch Out For! Scapular instability in all planes, namely elevation and retraction ROM beyond ability to stabilize Rotating, flexing or extending the spine; spine stays neutral throughout 2011 Corps Physique, Inc. Page 82

83 LONG PLANK WATCHDOG Regressions Separate knees to create a larger base of support Raise the straps so less weight is on arms Perform exercise with just the legs Intensifications/ Variations Increase reps or perform at slower pace Target Muscles: (M) Flexors of humerus and extensors of hip to perform movement (S) Quadriceps, Serratus Anterior, Deep Rotator Cuff to stabilize head of humerus, Deltoids, Lower Trapezius, Latissimus Dorsi, Erector Spinae, All Abdominal muscles, Multifidus, Cervical extensors Injury Protocol/ Modifications: Progressions Add inhale to stay when arm and leg are reaching Place feet on instability discs Reach arm further forward to lose tension (support) and increase challenge 2011 Corps Physique, Inc. Page 83

84 LONG PLANK KNEE STRETCHES w/ OBLIQUES Equipment Setup: Repetitions: Foam grip handles set to 4-6 inches off the floor/mat 4-8 reps each leg, or alternate legs each time Assume all fours position iwth the hands in the straps. Extend one hip, then press into feet and hands to achieve long plank position with neutral pelvis and spine. Inhale: Extend one hip slightly maintaining neutral pelvis and spine Exhale: Flex one hip and knee and rotate the spine to bring one knee to the opposite shoulder. Inhale: Return to previous position. After 4-8 repetitions on one leg, switch legs. Scapular instability in all planes, namely elevation and retraction Letting hips drop (extending spine) during movement, especially return What to Watch Out For! Range of motion beyond ability to stabilize Disparities between movements on each side; Favoring one side over the other 2011 Corps Physique, Inc. Page 84

85 LONG PLANK KNEE STRETCHES w/ OBLIQUES Regressions Separate feet to create a larger base of support Raise the straps so less weight is on arms Start forward of neutral suspension point Intensifications/ Variations Perform repetition reductions: 4, 4, 2,,2 1, 1, 1, 1 Can be performed in neutral or in flexion Target Muscles: (M) Psoas Major, Iliacus, Rectus Femoris, Obliques, Hamstrings, Gastrocnemius and Quadriceps to flex and extend knees (S) Serratus Anterior, Deep Rotator Cuff to stabilize head of humerus, Lower Trapezius, Erector Spinae, All Abdominal muscles, Multifidus, Cervical extensors Injury Protocol/ Modifications: Progressions Start further back so suspension point is neutral in the long plank Place feet on instability discs 2011 Corps Physique, Inc. Page 85

86 ARCHER S PUSH UPS ON KNEES Equipment Setup: Repetitions: Foam grip handles set to 4-6 inches off the floor/mat 4-8, alternating each time From an all fours position, take knees back and lower the hips to assume one long line between shoulders and knees. Pelvis and spine are neutral and shoulder girdle is stabilized. Inhale: Flex one elbow and horizontally abduct the opposite humerus to lower the body into a push up position Exhale: Extend the elbow and horizontally adduct the opposite humerus to return to the start position Inhale: Repeat on the opposite side with arms moving like an archer shooting an arrow Scapular instability in all planes, namely elevation and retraction Letting hips drop (extending spine) during movement What to Watch Out For! ROM beyond ability to stabilize Neck and shoulder tension 2011 Corps Physique, Inc. Page 86

87 ARCHER S PUSH UPS ON KNEES Regressions Separate knees to create a larger base of support Raise the straps so less weight is on arms Start forward of neutral suspension point Perform slowly Intensifications/ Variations Target Muscles: (M) Pectoralis Major, Coracobrachialis, Triceps, Posterior Deltoid (S) Serratus Anterior, Deep Rotator Cuff to stabilize head of humerus, Lower Trapezius, Erector Spinae, Latissimus Dorsi, All Abdominal muscles, Multifidus, Cervical extensors Injury Protocol/ Modifications: Perform at a level where exercise can be completed successfully before moving into challenge zone Progressions Start further back so suspension point is neutral Place knees on instability discs 2011 Corps Physique, Inc. Page 87

88 ELBOW PLANK IN STRAPS Scapula Isolations Equipment Setup: Repetitions: Fuzzy Straps or Narrow Slings Set to Shoulder Height with Elbows on Floor 4-8 or 4x4 Place elbows in the straps directly underneath the shoulders with a neutral suspension point. Extend one leg, then the other to form one long line from heels to shoulders. Inhale: Retract the scapula Exhale: Protract the scapula to neutral Inhale: Protract the scapula Exhale: Retract the scapula to neutral Scapular instability in all planes, namely elevation and retraction Changing the shape of the spine; no flexing or extending What to Watch Out For! Rotation of the pelvis (i.e. one side dropping) ROM beyond ability to stabilize Allowing the humeri to abduct 2011 Corps Physique, Inc. Page 88

89 ELBOW PLANK IN STRAPS Scapula Isolations Regressions Separate legs to create a larger base of support Raise the straps so less weight is on arms Intensifications/ Variations Squeeze small ball/ring between knees Target Muscles: (M) Upper Trapezius, Levator Scapula to elevate the scapula; Lower Trapezius and Latissimus Dorsi to depress scapula (S) Serratus Anterior, Rotator Cuff, Lower Trapezius, Gluteus Maximus, Hamstrings, All Abdominal muscles, Erector Spinae, Multifidus Injury Protocol/ Modifications: Place feet on instability discs Lower straps to just above floor Progressions This exericse further strengthens shoulder girdle stability and should not be used for those individuals in acute phases of shoulder instability Corps Physique, Inc. Page 89

90 ELBOW PLANK IN STRAPS Scapula Boxes Equipment Setup: Repetitions: Fuzzy Straps or regular straps set 4-6 inches off the floor according to size of client 2-4 reps each way Place elbows in the straps directly underneath the shoulders with a neutral suspension point. Extend one leg, then the other to form one long line from heels to shoulders. Inhale: Retract the scapula without extending the spine and shift body to the right Exhale: Protract the scapula without flexing the spine and shift body to the left. Inhale: Retract the scapula, without extending the spine and shift body to the left Exhale: Protract the scapula without flexing the spine and shift body to the right Scapular instability in all planes, namely elevation and retraction Changing the shape of the spine; no flexing or extending What to Watch Out For! Inhale: Return to start position, neutral pelvis and spine to finish Abducting the humerus Rotation of the pelvis (letting one side drop) Flexing at hips -- keeping hips too high during movement 2011 Corps Physique, Inc. Page 90

91 ELBOW PLANK IN STRAPS Scapula Boxes Regressions Separate knees to create a larger base of support Raise the straps so less weight is on arms Intensifications/ Variations Squeeze small ball/ring between knees Target Muscles: (M) Middle Trapezius, Rhomboids, Serratus Anterior and Pectoralis Minor to retract, protract and control scapular movement; Obliques and deltoids to cause shift (S) Iliopsoas, Vasti of Quadriceps, Lower Trapezius, Gluteus Maximus, All Abdominal muscles, Multifidus Injury Protocol/ Modifications: Place feet on instability discs Progressions This exericse further strengthens shoulder girdle stability and should not be used for those individuals in acute phases of shoulder instability Corps Physique, Inc. Page 91

92 2011 Corps Physique, Inc. Page 92

93 SLING EXERCISES I 2011 Corps Physique, Inc. Page 93

94 GLIDER Equipment Setup: Repetitions: Wide sling set to height of ASIS when kneeling 6-10 Assume the Flying position with the ASIS/ribs in the sling, legs abducted slightly and the spine and hips extended evenly. Inhale to prepare... Exhale: Rotate the spine and reach the arm back, simultaneously flexing opposite knee to reach for that toe Inhale: Return to the previous position Exhale: Repeat other way, rotating spine and reaching for the opposite toe What to Watch Out For! Elevating scapula or rolling shoulders forward Tension in the neck Loss of rib to hip connection 2011 Corps Physique, Inc. Page 94

95 GLIDER Regressions Lower sling so lift off requires less effort and less fear is involved Reach arms by hips or out to the side Intensifications/ Variations Increase repetitions Change pace (perform more slowly) Target Muscles: (M) Cervical Extensors, Erector Spinae, Gluteus Maximus, Hamstrings, Posterior Deltoid to lift; Obliques and Erector Spinae to rotate; Hamstrings and Gastrocnemius to flex the knee, Quadriceps to extend knee (S) Transversus Abdominus, Multifidus and above mobilizers throughout to maintain balance Injury Protocol/ Modifications: Progressions Increase ROM and degree of hip and spinal extension 2011 Corps Physique, Inc. Page 95

96 HEEL SQUEEZE Equipment Setup: Repetitions: Wide sling set to height of ASIS when kneeling 2-4 sets of 8 reps Assume the Flying position with the ASIS/ribs in the sling, then flex the knees,heels together, knees apart and place the hands under the forehead. Inhale to prepare... Exhale: Extend the hips slightly, maintaining balance, and reach the soles of the feet to the ceiling Inhale: Flex the hips slightly, lowering the knees towards the floor while maintaining balalnce. Hyperextension of lumbar spine Elevated scapula or tension in the neck What to Watch Out For! Loss of balance Inability to perform smooth movements 2011 Corps Physique, Inc. Page 96

97 HEEL SQUEEZE Regressions Start with sling only inches above the floor (eliminates fear) Target Muscles: (M) Rectus Abdominus, Obliques, Psoas Major, Iliacus, Rectus Femoris (S) Transversus Abdominus, Latissimus Dorsi, Lower Trapezius, Adductors of the Femurs, Vasti of the Quadriceps, Shoulder Girdle Stabilizers Intensifications/ Variations Increase repetitions Squeeze small ball between ankles Injury Protocol/ Modifications: Progressions Increase ROM Reach arms overhead to challenge balance 2011 Corps Physique, Inc. Page 97

98 SIDE LYING SCISSORS BALANCE Equipment Setup: Repetitions: Wide sling set to height of ASIS when kneeling 8-10 reps each side Place the greater trochanter in the sling side lying adjucting to find balance. Lift legs to parallel, pelvis and spine neutral, legs parallel and adducted. Inhale: Lift hand off floor and prepare Exhale: Extend the top hip and flex the bottom hip to scissor the legs equidistant from center Inhale: Switch, Flexing the top hip and extending the bottom hip Exhale: Come back to one long line and place hand down to finish Rotation of Pelvis (i.e., one side rolling forward) Extending or flexing the spine Elevating scapula and/or tension in the neck What to Watch Out For! Tension in the neck ROM beyond ability to control 2011 Corps Physique, Inc. Page 98

99 SIDE LYING SCISSORS BALANCE Regressions Start with sling only inches above the floor (eliminates fear) Place hand lightly on the floor to increase base of support...slowly take away number of supporting fingers Target Muscles: (M) Iliopsoas, Rectus Femoris, Gluteus Maximus, Hamstrings (S) Rectus Abdominus, Obliques, Transversus Abdominus, Multifidus, Adductors and Abductors of Femur Intensifications/ Variations Increase repetitions Change pace (perform more quickly which challenges stability) Injury Protocol/ Modifications: Neck Injuries: Because the head must be supported side-lying, this exercise is contraindicated for some neck injuries Progressions Reach arms overhead (may require re-positioning in the sling) 2011 Corps Physique, Inc. Page 99

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101 HANGING ARM WORK 2011 Corps Physique, Inc. Page 101

102 PULL UPS LIFT OFF & LOWER Equipment Setup: Repetitions: Straps or handles set according to client s hands when seated and arms are stretched overhead (leash grip if straps) 4-8 or 4 x 4 Sit directly under the trainer with legs crossed with arms stretched overhead and hands in straps. Exhale: Depress scapula, then flex elbows and adduct humerus to perform a modified pull up, using the legs as little as necessary Inhale: Pick the feet up at the top range of the movement Exhale: Lower the body down with control Failure to initiate movement with depression of scapula Elevation of scapula at any time during the movement What to Watch Out For! Range of motion/ strength disparities between right and left side 2011 Corps Physique, Inc. Page 102

103 PULL UPS LIFT OFF & LOWER Regressions Use the legs for assistance and omit the lift off Target Muscles: (M) Lower Trapezius, Biceps, Brachioradialis, Latissiumus Dorsi, Pectoralis major, Iliopsoas, Rectus Femoris (S) Rectus Abdominus, Obliques, Transversus Abdominus, Serratus Anterior Intensifications/ Variations Decrease pace to avoid using momentum Can be performed with elbows reaching side and front Injury Protocol/ Modifications: Use bungees to work proper muscle group without taxing the shoulder girdle Progressions Lift legs off mat as soon as possible Extend legs to front or side of body to lower down, increasing abdominal effort 2011 Corps Physique, Inc. Page 103

104 LONG ARM HANG SEATED 1 LEG LIFTING Equipment Setup: Repetitions: Foam Grip Handles set to just under wrist height when standing 4-8 reps or as long as stability permits Stand under the trainer, legs parallel, adducted. Hold foam grip handles, arms adducted, palms facing body, pelvis and spine neutral. Walk feet forward slightly and plantar flex ankles to put weight in the arms. Exhale: Lift one leg slightly. Inhale: Return to the seated hold. Exhale: Lift the other leg slightly. Elevation of the shoulders Abduction of humerus What to Watch Out For! Loss of scapular stability (shoulders rolling forward) 2011 Corps Physique, Inc. Page 104

105 LONG ARM HANG SEATED 1 LEG LIFTING Regressions Lower the straps so the legs can work harder Eliminate the lift of the legs Target Muscles: (S) Triceps, Lower Trapezius, Latissimus Dorsi, Serratus Anterior, Rotator Cuff to stabilize head of humerus, Adductors of humerus,rectus Abdominus, Obliques, Transversus Abdominus, Increase hold time Intensifications/ Variations Injury Protocol/ Modifications: Progressions Place feet on balance disc Place feet on step or box to put more weight in arms 2011 Corps Physique, Inc. Page 105

106 LONG ARM LONG BACK STRETCH Equipment Setup: Repetitions: Straps or Fuzzies Set to Elbow Height or slightly higher when seated (can use same set-up for supine and prone plank) 4-8 reps or 1 rep and hold as long as possible Sit directly under trainer with legs straight, parallel and adducted. Hold the handles/straps with elbows flexed and pointing behind the body. Exhale: Press into straps and press into heels to extend the elbows and lift hips off mat. Inhale: Stay. Exhale: Flex knees and curl tailbone under to bring sit bones as close to backs of calves as possible. Inhale: Maintain lumbar flexion and extend knees to start position. Elevation of the shoulders Abduction of humerus What to Watch Out For! Loss of scapular stability (shoulders rolling forward) 2011 Corps Physique, Inc. Page 106

107 LONG ARM LONG BACK STRETCH Regressions Perform with elbows in straps, not hands Intensifications/ Variations Modify pace Squeeze small ball between knees Target Muscles: (M) Lower Trapezius, Latissimus Dorsi to depress scapula and support body weight; Hip Extensors to lift off; Hamstrings and gastrocnemius to flex knees; Rectus Abdominus and Obliques to flex spine (S) Transversus Abdominus, Serratus Anterior, Rotator Cuff to stabilize head of humerus, Adductors of humerus, Adductors of Femur Injury Protocol/ Modifications: Progressions Place heels on balance disc Increase reps to challenge endurance and stability 2011 Corps Physique, Inc. Page 107

108 TRICEPS DIPS Equipment Setup: Repetitions: Straps or Handles Set to Elbow Height or slightly higher when seated 4-8 reps or 4 x 4 Sit directly under trainer with legs straight, parallel and adducted. Hold the handles/straps with elbows flexed and pointing behind the body. Exhale: Press into straps and press into heels to extend the elbows and lift hips off mat Inhale: Flex the elbows to lower hips towards the mat Exhale: Extend the elbows to return to the start position Elevation of the shoulders Abduction of humerus What to Watch Out For! Loss of scapular stability (shoulders rolling forward) 2011 Corps Physique, Inc. Page 108

109 TRICEPS DIPS Regressions Flex knees to allow legs to assist more Target Muscles: (M) Triceps, Lower Trapezius, Latissimus Dorsi, Hip Extensors (S) Rectus Abdominus, Obliques, Transversus Abdominus, Serratus Anterior, Rotator Cuff to stabilize head of humerus, Adductors of humerus Intensifications/ Variations Modify pace (slow down!) to challenge Increase ROM by starting with straps higher Injury Protocol/ Modifications: Progressions Place heels on balance disc Alternate lifting each leg slightly 2011 Corps Physique, Inc. Page 109

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111 LUNGES & SQUATS 2011 Corps Physique, Inc. Page 111

112 STANDING BACK LUNGE Foot on Floor Equipment Setup: Repetitions: Wide sling attached to one rope set to the height of the knee when standing 6-10 Stand forward of the trainer on one leg with the foot of the opposite leg in the sling in back. Thighs are aligned and the suspension point is neutral. Legs parallel, pelvis and spine neutral. Exhale: Flex the knee of the standing leg and extend the knee of the leg in the sling to come into a lunge position, holding onto opposite rope if necessary Inhale: Extend knee to return to the start position Repeat. Medial/Lateral rotation of standing leg Excessive anterior tilt of pelvis What to Watch Out For! Excessive extension of lumbar spine Excessive forward lean 2011 Corps Physique, Inc. Page 112

113 STANDING BACK LUNGE Foot on Floor Regressions Reduce range of motion Hold onto maple pole in front of body Target Muscles: (M) Quadriceps, Iliopsoas, Gluteus Maximus, Hamstrings (S) Transversus Abdominus, Adductors/Abductors of Femur Inhale to stay at end range Intensifications/ Variations Injury Protocol/ Modifications: Ankle/Knee Instability: May need to hold onto something else for added support Progressions Reach arms overhead during lunge Low back issues: Take the shoulders forward when lunging to decrease extension in lower back 2011 Corps Physique, Inc. Page 113

114 STANDING SIDE LUNGE Foot on Floor Equipment Setup: Repetitions: Wide sling set to the height of the knee when standing 6-10 Stand facing the side roughly leg length away from the trainer/sling with one foot in the sling, leg slightly bent. Legs parallel, suspension point neutral, pelvis and spine as neutral as possible. Exhale: Flex the knee of the standing leg and extend the knee of the leg in the sling to come into a lunge position, hinging forward at the hip Inhale: Extend knee to return to the start position Repeat. Rotation of Pelvis, letting one side drop or move forward Loss of neutral pelvis; leaning forward too much What to Watch Out For! Elevation of the shoulders Loss of scapular stability 2011 Corps Physique, Inc. Page 114

115 STANDING SIDE LUNGE Foot on Floor Regressions Hold onto maple pole in front of the body or hold onto opposite strap Decrease range of motion Target Muscles: (M) Quadriceps, Gluteus Maximus, Hamstrings, Adductors of Femur (S) Transversus Abdominus, Abductors/Adductors of Femur Intensifications/ Variations Hold end range of squat for a breath Increase repetitions Injury Protocol/ Modifications: Ankle/Knee Instability: May need to hold onto something else for added support Progressions Reach arms overhead during lunge Low back issues: Take the shoulders forward when lunging to decrease extension in lower back 2011 Corps Physique, Inc. Page 115

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117 STANDING IN STRAPS 2011 Corps Physique, Inc. Page 117

118 FRONT SPLITS Equipment Setup: Repetitions: Silks with handles set so that longest handle is 8-12 inches (20-30cm) from the ground. Silk Sling at hip height or slightly higher. 4-8 Stand in the long straps of the silks in parallel holding the short straps (not the middle straps!) Inhale, angle the body to the right, then using arm and leg strength, lower body carefully into a right front split with the right leg in flexion, left leg in extension and lateral rotation Exhale, press into the straps with the feet and pull down on the straps with the arms to return to the start position. Inhale, repeat other side, angling body to the left, then lowering the body into a left front split using the strength of the arms and legs. Instability of pelvis or knees on descent Hyperextension of knees Hyperextension of lumbar spine (it will extend slightly) What to Watch Out For! Tension in neck and shoulders Range of motion beyond ability to stabilize Inability to stabilize torso on ascent 2011 Corps Physique, Inc. Page 118

119 FRONT SPLITS Regressions Instructor spots client to insure safety Teach client the movement on the ground holding on to something and walking the legs out to a front split so that clients understand their own range of motion and the necessary stabilizing muscles before being suspended. Decrease range of motion Target Muscles: (M) Hip Flexors, Hip Extensors, Adductors and Abductors of Femur, Latissimus Dorsi and Biceps (and other arm muscles) (S) All abdominal muscles, multifidus, Vasti of Quadriceps, Scapula Stabilizers Intensifications/ Variations Hold the end range of the last repetition for 4-6 seconds (but keep breathing!) Injury Protocol/ Modifications: Progressions The hands are necessary to stabilize, but rely more on leg strength than arm strength on both ascent and descent Increase range of motion Clients with hip problems should avoid Clients with unstable knees -- particularly in the position of the back leg -- should avoid Stand on pads to avoid discomfort 2011 Corps Physique, Inc. Page 119

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121 SITTING IN SLING 2011 Corps Physique, Inc. Page 121

122 LEG CIRCLES Equipment Setup: Repetitions: Silk Sling set at hip height or slightly higher. Silks with handles set at the same not or one not lower than the sling Assume the seated scoop position with legs in tabletop position. Inhale to prepare and extend both knees as high as stability can be maintained. Laterally rotate legs. Exhale, abduct and lower the legs as far as stability can be maintained Inhale: Adduct the legs and flex the hips to lift the legs as high as stability can be maintained Repeat 6-10 times each direction, then finish and sit up Losing Rib to Hip Connection Changes in spinal shape, both thoracic and lumbar What to Watch Out For! Tension in the neck and shoulders Sinking into the shoulders 2011 Corps Physique, Inc. Page 122

123 LEG CIRCLES Regressions Decrease range of motion Hold edges of sling instead of straps to decrease upper body work Target Muscles: (M) Rectus Abdominus, Obliques, Psoas Major, Rectus Femoris and all hip flexors, Hip Extensors (S) All abdominal muscles once position is achieved; latissimus dorsi and scapula stabilizers Perform in parallel Intensifications/ Variations Injury Protocol/ Modifications: Clients with herniated discs should avoid Place a box nearby for easy exit if necessary Progressions Increase repetitions Increase range of motion (i.e. lower legs as much as possible, then bring legs as close to body as possible) 2011 Corps Physique, Inc. Page 123

124 HIP TWIST Equipment Setup: Repetitions: Silk Sling set at hip height or slightly higher. Silks with handles set at the same not or one not lower than the sling Assume the seated scoop position with legs in tabletop position. Inhale to prepare and extend both knees as high as stability can be maintained. Keep legs in parallel Exhale: Take both legs to the right, then lower both legs as far as stability can be maintained Inhale: Continue the circle up to the left, bringing the legs up to the left shoulder, then back to center. Repeat other direction. Losing Rib to Hip Connection Changes in spinal shape, both thoracic and lumbar What to Watch Out For! Repeat 6-10 times, alternating direction each time, then finish and sit up Tension in the neck and shoulders Sinking into the shoulders 2011 Corps Physique, Inc. Page 124

125 HIP TWIST Regressions Decrease range of motion Hold edges of sling instead of straps to decrease upper body work Target Muscles: (M) Rectus Abdominus, Obliques, Psoas Major, Rectus Femoris and all hip flexors, Hip Extensors (S) All abdominal muscles once position is achieved; latissimus dorsi and scapula stabilizers Intensifications/ Variations Perform in lateral rotation, remaining adducted Hold a small ball or Pilates ring between ankles or knees Injury Protocol/ Modifications: Clients with herniated discs should avoid Place a box nearby for easy exit if necessary Progressions Increase repetitions Increase range of motion (i.e. lower legs as much as possible, then bring legs as close to body as possible) 2011 Corps Physique, Inc. Page 125

126 TEASER PANINI Equipment Setup: Repetitions: Silk Sling set at hip height or slightly higher. Silks with handles set at the same not or one not lower than the sling Assume the seated scoop position with legs reaching to the ceiling as high as possible. Inhale: Roll the spine into full spinal extension and lower the legs into as much hip extension as can be stabilized. Exhale: Pull in the abs, flex the spine and lift the legs to roll into teaser position with the legs as high as possible. Inhale: Lower the torso and legs to the start position. Repeat 6-10x, then, when finished, flex the knees and return to sitting Losing Rib to Hip Connection Over-extending/flexing one segment of spine Lifting the legs with the spine still in extension What to Watch Out For! Tension in the neck and shoulders Sinking into the shoulders Elevating the shoulders 2011 Corps Physique, Inc. Page 126

127 TEASER PANINI Regressions Decrease range of motion Hold edges of sling instead of straps to decrease upper body work Target Muscles: (M) Rectus Abdominus, Obliques, Psoas Major, Rectus Femoris and all hip flexors, Hip Extensors (S) All abdominal muscles once position is achieved; latissimus dorsi and scapula stabilizers Intensifications/ Variations Perform in lateral rotation, remaining adducted Hold a small ball or Pilates ring between ankles or knees Injury Protocol/ Modifications: Clients with herniated discs should avoid Place a box nearby for easy exit if necessary Progressions Increase repetitions Increase range of motion (i.e. lower legs as much as possible, then bring legs as close to body as possible) 2011 Corps Physique, Inc. Page 127

128 ROLL OVER EXIT Equipment Setup: Repetitions: Silk Sling set at hip height or slightly higher. Silks with handles set at the same not or one not lower than the sling. 1 repetition is all you need to exit Assume the seated scoop position with legs reaching to the ceiling. Hold the shortest straps. Inhale to prepare. Exhale, roll back taking the legs with the body, simultaneously flexing the elbows to lift the body out of the sling slightly. Continue exhaling, lifting and rolling back to bring the feet over the head and reaching for the floor. Continue rolling to land on the floor; then walk backwards and sweep the arms forward to clear the sling, then stand up. Losing Rib to Hip Connection Changes in spinal shape, both thoracic and lumbar What to Watch Out For! Tension in the neck and shoulders Sinking into the shoulders 2011 Corps Physique, Inc. Page 128

129 ROLL OVER EXIT Regressions Practice lifting hips slightly, but do not attempt the roll over exit. Instructor can spot throughout. Target Muscles: (M) Rectus Abdominus, Obliques, Psoas Major, Rectus Femoris and all hip flexors, Elbow Flexors (S) All abdominal muscles once position is achieved; latissimus dorsi, scapula stabilizers, shoulder girdle stabilizers Intensifications/ Variations Not applicable for this exercise Progressions After rolling over and before landing, try hovering over the ground briefly, using the strength of the arms and abdominals, and then land with control. Injury Protocol/ Modifications: Clients with herniated discs should avoid Clients with shoulder issues or decreased mobility in the shoulder should not attempt 2011 Corps Physique, Inc. Page 129

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131 INVERTED EXERCISES 2011 Corps Physique, Inc. Page 131

132 BAT HANG TICK-TOCK Equipment Setup: Repetitions: Silk Sling at hip height or slightly higher; Individuals with a longer torso will need to set the sling higher in order to invert 4-8 full reps Enter the bat hang as per the exercise on page 62. Hands clasped behind the head or crossed across the chest. Inhale to prepare. Exhale: Laterally flex the spine (without flexing, extending or rotating) reaching the elbow towards the knee. Inhale return to the bat hang. Exhale: Laterally flex the spine to the opposite direction. Repeat 4-8 times. Placing the sling too high Not securing the feet Losing rib to hip connection in inversion or stretch What to Watch Out For! When finished, exhale, grab the edges of the sling to pull the torso up, simultaneously lowering the legs to sit. Extension of the spine, especially at end range Favoring one side vs. the other Tension in the neck and shoulders 2011 Corps Physique, Inc. Page 132

133 BAT HANG TICK-TOCK Regressions Instructor spots and stops the swing if necessary Decrease range of motion Target Muscles: (M) Obliques and Quadratus Lumborum to laterally flex spine (S) All lower body muscles; Scapula stabilizers to keep tension out of the neck; Abdominal Muscles and Erector Spinae equally isometrically to prevent flexion, extension or rotation Intensifications/ Variations Not applicable for this exercise Injury Protocol/ Modifications: Increase range of motion Increase reps Progressions Individuals prone to motion sickness should ease into all inverted exercises Clients with back or neck injuries for which lateral flexion or traction is contraindicated should avoid Clients who do not enjoy being upside down should avoid 2011 Corps Physique, Inc. Page 133

134 BAT HANG ROCK AROUND THE CLOCK Equipment Setup: Repetitions: Silk Sling at hip height or slightly higher; Individuals with a longer torso will need to set the sling higher in order to invert 2-4 full reps Enter the bat hang as per the exercise on page 62. Hands clasped behind the head or crossed across the chest. Exhale: Flex the spine, lifting the head and shoulders towards the legs; on the same exhale, laterally flex the spine to the right Inhale: Extend the spine, lifting the head and shoulders towards the back side; on the same inhale, laterally flex the spine the opposite way. Placing the sling too high Not securing the feet Losing rib to hip connection in inversion or stretch What to Watch Out For! When finished with 2-4 repetitions, exhale, grab the edges of the sling to pull the torso up, simultaneously lowering the legs to sit. Extension of the spine, especially at end range Favoring one side vs. the other Tension in the neck and shoulders 2011 Corps Physique, Inc. Page 134

135 BAT HANG ROCK AROUND THE CLOCK Regressions Instructor spots and stops the swing if necessary Decrease range of motion Intensifications/ Variations Not applicable for this exercise Target Muscles: (M) Rectus Abdominus and Obliques to flex the spine; Obliques and Quadratus Lumborum to laterally flex spine; Erector Spinae and Quadratus Lumborum to extend the spine (S) All lower body muscles; Scapula stabilizers to keep tension out of the neck Injury Protocol/ Modifications: Increase range of motion Increase reps Progressions Individuals prone to motion sickness should ease into all inverted exercises Clients with back or neck injuries for which extension is contraindicated should avoid Clients who do not enjoy being upside down should avoid 2011 Corps Physique, Inc. Page 135

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137 STRETCHES & BALANCE 2011 Corps Physique, Inc. Page 137

138 BALLET STRETCHES FRONT Equipment Setup: Repetitions: Wide sling attached to one rope set to hip, chest or shoulder height when standing. Handle attached to other rope, elbow or chest height Hold for 20 to 30 seconds each time Stand in back of trainer on a sticky mat and place one leg in the sling; hold ropes with both hands for stability. Legs parallel, pelvis and spine neutral. Inhale to prepare. Exhale: Lean forward placing weight into the leg in the sling to stretch the hamstring, leaning over the leg if possible as well. Inhale: Release slightly. Exhale: Repeat stretch, deepening stretch safely if possible. What to Watch Out For! Compensating to achieve more ROM (coming Loss of abdominal connection out of alignment) Placing too much weight in stretching leg 2011 Corps Physique, Inc. Page 138

139 BALLET STRETCHES FRONT Regressions Lower sling Modify range of motion according to strength/flexibility Target Muscles: Muscles Stretched: Hamstrings of leg in sling; possible stretch of hip flexors of standing leg Intensifications/ Variations May be performed laterally rotated Injury Protocol/ Modifications: Progressions Bend standing knee to deepen stretch 2011 Corps Physique, Inc. Page 139

140 BALLET STRETCHES SIDE Equipment Setup: Repetitions: Wide sling attached to one rope set to hip, chest or shoulder height when standing. Handle attached to other rope, elbow or chest height Hold for 20 to 30 seconds each time Stand slightly in back of trainer facing side and place one leg in the sling; hold free rope with both hands for stability. Legs laterally rotated, pelvis and spine neutral. Inhale to prepare Exhale: Lunge to the side placing weight into the leg in the sling to stretch the hamstring and adductors, laterally flexing over the leg if possible as well. Inhale: Release slightly. Exhale: Repeat stretch, deepening stretch safely if possible. Switch Legs What to Watch Out For! Compensating to achieve more ROM (coming Loss of abdominal connection out of alignment) Placing too much weight in stretching leg 2011 Corps Physique, Inc. Page 140

141 BALLET STRETCHES SIDE Regressions Modify range of motion according to strength/flexibility Target Muscles: Muscles Stretched: Hamstrings and adductors of leg in sling; possible stretch of adductors of standing leg Intensifications/ Variations Lower sling and perform on knee Injury Protocol/ Modifications: Progressions Bend standing knee to deepen stretch 2011 Corps Physique, Inc. Page 141

142 BALLET STRETCHES BACK Equipment Setup: Repetitions: Wide sling attached to one rope set to hip, chest or shoulder height when standing. Handle attached to other rope, elbow or chest height Hold for 20 to 30 seconds each time From ballet stretches side position, inhale to prepare, then exhale and rotate the spine and torso away from the leg so that the hip and spine are in extension. Inhale to prepare Exhale: Lunge backwards placing weight into the leg in the sling to stretch the hip flexors and adductors, flexing over the leg if possible as well. Inhale: Release slightly. Exhale: Repeat stretch, deepening stretch safely if possible. Switch Legs. What to Watch Out For! Compensating to achieve more ROM (coming Loss of abdominal connection out of alignment) Placing too much weight in stretching leg 2011 Corps Physique, Inc. Page 142

143 BALLET STRETCHES BACK Regressions Modify range of motion according to strength/flexibility Target Muscles: Muscles Stretched: Hip flexors and Adductors of leg in sling; possible stretch of hamstrings of standing leg Intensifications/ Variations Lower sling and perform on knee Injury Protocol/ Modifications: Progressions Bend standing knee to deepen stretch 2011 Corps Physique, Inc. Page 143

144 HIP FLEXOR STRETCH Equipment Setup: Repetitions: Wide sling attached to one rope set to hip or mid-thigh height when standing. Handle attached to other rope, elbow or chest height Hold for 20 to 30 seconds each stretch Place one leg in the sling and then rotate so that the body faces away from the trainer with the knee bent and hips square. Exhale: Lunge backwards by bending the front knee, placing weight into the leg in the sling to stretch the hip flexors, keeping the torso as upright as possible. Inhale: Release slightly. Exhale: Repeat stretch, deepening stretch safely if possible. Switch Legs. What to Watch Out For! Compensating to achieve more ROM (coming Loss of abdominal connection out of alignment) Placing too much weight in stretching leg 2011 Corps Physique, Inc. Page 144

145 HIP FLEXOR STRETCH Regressions Modify range of motion according to strength/flexibility Target Muscles: Muscles Stretched: Hip flexors and Adductors of leg in sling; possible stretch of hamstrings of standing leg Intensifications/ Variations Lower sling and perform on knee Injury Protocol/ Modifications: Progressions Start with foam handle higher to get a greater stretch 2011 Corps Physique, Inc. Page 145

146 PIRIFORMIS STRETCH Equipment Setup: Repetitions: Straps or Fuzzies Set to Elbow height when standing Hold for 20 to 30 seconds each time Stand directly under trainer on a sticky mat; legs parallel and adducted, hands holding straps (leash grip) or fuzzies. Cross one ankle over the other and lean forward slightly to feel a stretch in the piriformis. Inhale: Stay, deepening the stretch. Can be performed seated as well. What to Watch Out For! Rotation of Pelvis (i.e., one side rolling forward) Elevating scapula and/or tension in the neck Rounding of the lower back 2011 Corps Physique, Inc. Page 146