FMS Corrective Exercises. This drill is designed to improve squatting mechanics by repatterning the squat from the bottom up.

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Rosa Robinson
5 years ago
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1 A. FMS Corrective Exercises. Toe Touch Squat This drill is designed to improve squatting mechanics by repatterning the squat from the bottom up. This drill is designed to improve squatting mechanics by repatterning the squat from the bottom up. Set-Up: Begin with feet shoulder width apart with an object such as a BOSU, Step-up, or Med Ball placed approximately 6 inches in front of toes. Raise the heels with a board or towel roll enough to perform the movement correctly. Action: Begin by reaching down and pressing into an object, now drop into the squat position. Continue to press into the object going below 90 degrees at the knees. Now raise one hand at a time reaching up into the overhead position. Return: From this position drive the feet into the ground to stand up out of the squat

B. Forward Lunge This exercise strengthens the lunge pattern. Set-up: Grasp a dumbbell in each hand. Begin with the weights in the down position or hanging at the sides.

2 B. Forward Lunge This exercise strengthens the lunge pattern. Set-up: Grasp a dumbbell in each hand. Begin with the weights in the down position or hanging at the sides. Action: While maintaining a tall spine, Lunge forward with one leg so the foot contacts the ground with the heel and the forefoot. Be sure the big toe and heel are pressing into the floor. Lower the body by flexing the knee and hip of the front leg until the knee of the rear leg is almost in contact with the floor but does not hit the ground. The lead knee should point in the same direction as the foot throughout the lunge. Return: Return to the original standing position by driving through the front heel extending the hip and knee of the forward leg.

3 C. Hip Hinge Single Leg with Dowel Stand with the feet shoulder width apart and a dowel running along the spine. Hands should be in reciprocal position. Flex forward on one hip with slight knee bend. The opposite hip is extended and foot backward. The dowel remains in contact with the head, thoracic spine, and sacrum. Alternate hand and foot positions between sets. A stretch should be felt in the hamstring.

4 D. DB Squat This is a lower body strength exercise. Set-up: Stand in a symmetrical stance and grasp a dumbbell in each hand with the arms hanging down at the sides as if holding two suitcases by the handles. The feet are approximately hip width with the big toes and heels planted firmly on the floor. The feet are slightly turned out. The spine is tall and the head and neck are neutral. Action: Sniff air into a tight abdomen and descend into a squat and keep the shoulders down and peeled back while the dumbbells remain at the side of the body. Do not allow your feet to rotate out. As you squat down, keep your heels down and go as deep as you can go comfortably keeping the knees pointed toward the lateral foot. Maintain a tall upright position with the head and chest up during the movement. Return: With a grunt or forced exhale drive the feet into the ground to extend the hips and knees to return to the start position. Repeat for the desired number of repetitions.

5 E. Bridge This exercise will help develop glute strength and hip extension. Set-up: Lie on the floor in a supine position with the hips flexed at approximately 135 degrees and the knees flexed at 90 degrees. Place the feet flat on the floor pointing straight ahead and shoulder width apart. The arms are held straight down at the sides with palms on the floor. Action: Raise the hips off the floor by contracting the glutes. The weight should be kept on the feet when the hips are moved forward/up. Keep the lumbar spine neutral allowing the motion to occur about the hips. Return: Once at terminal hip extension, or a straight line from shoulder to hip to knee is achieved, slowly lower yourself back down to the starting position and repeat for the desired repetitions.

6 F. Quadruped Diagonals with Neutral Spine This exercise helps with the rotary stability pattern by maintaining a neutral spine position. Begin in a quadruped position with the hands placed underneath the shoulders and the knees placed underneath the hips. Place a foam roller or other object on the low back and keep it balanced. Once in this position begin to raise one arm and opposite leg up. Do the same with the other arm and leg, and note any differences.

GENERAL EXERCISES MID-BACK BMW MANUFACTURING CO. PZ-AM-G-US I July 2017

GENERAL EXERCISES MID-BACK BMW MANUFACTURING CO. PZ-AM-G-US I July 2017 Disclosure: The exercises, stretches, and mobilizations provided in this presentation are for educational purposes only are not to