1 MATWORK PREREQUISITE EXERCISES FOR BALL, CIRCLE, BAND COURSE
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3 Protect your education and your investment DO NOT PHOTOCOPY Any part of this workbook
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Contents 5 Exercise details 6 Cueing Formula 7 Supine abdominal series Pendulum 3-4 8 Rollup 1-2 11 Half rollback 15 Corkscrew 1 19 Plank series Controls front 1-2 21 Prone lying series Grasshopper 23
6 Exercise Details Difficulty levels and intensity levels Each exercise has been given a rating in terms of difficulty and intensity. These ratings can be very useful when programming both a class or studio session. The intensity rating refers to the intensity of the stretch or exercise, in terms of how much they will feel the muscles working or stretching. Difficulty level refers to how difficult an exercise is to perform, in terms of strength, flexibility, coordination, balance, stability and hence safety. The levels range from 1-4, 1 being the easiest, 4 being the most difficult or intense. For example and exercise which has a difficulty and intensity level of 1 is very safe and basic, not working anywhere very hard, suited to basic programs and rehabilitation. Difficulty level of 1 but an intensity level of 3 is an exercise which works or stretches the muscles really well, but is simple and easy and safe to perform. Exercises which have a difficulty level of 4 but an intensity level of 1 are difficult to perform perhaps because they are a series of complicated movements that require coordination, but don t work or stretch anywhere intensely. Exercises that are level 4 for both difficulty and intensity are advanced, difficult to perform and hard work. It is important to remember that this is a general guide, and every person is different; every person will find different exercises more difficult or intense based on their particular strengths, weaknesses, flexibility and injuries What and or where it works This describes the main aim of the exercise and the most important muscles and joint movements which are being worked, stretched or targeted. There will also be many other muscles working throughout each exercise to stabilise or move the body, but only the main ones being targeted are listed. Prerequisites Each exercise will have a list of prerequisites required to have achieved before attempting the exercise. This will consist of both exercises they must be able to perform and also specific physical requirements. This helps when programming for the clients if they can achieve all of the prerequisites then you know the exercise will be suitable for them to do (also taking into consideration the injury/caution section). It also helps to build up the client s specific strength, flexibility and co-ordination required by doing the prerequisite exercises before attempting the more difficult exercise. Verbal set up This outlines a detailed description of the starting position of each exercise, and should be verbalised in as much detail as possible to the clients so they perform the exercise correctly from the start. Breathing and movement This includes a step by step description of the breathing pattern and specific movement sequence for each exercise. The descriptions are written exactly as they should be verbalised, as these particular words have been found to achieve the best overall client understanding of the exercises.
7 The concentration These are the key points to give to the clients to concentrate on after you have cued the set up and breathing and movement. They give the clients key points to focus on to increase the effectiveness of the exercise. Modifications Most exercises will have several modifications that can either make the exercise easier, harder or safer for the clients. Modifications are very important tool when taking a group class as you can have people doing the same exercise but different modifications. They are also very important for people with injuries. Using different modifications create variety clients think it is a whole new exercise when you add a new modification in. Corrections/common mistakes This lists the most common mistakes that people make for each exercise. The best way to instruct is to pre-empt this by cueing so the clients don t make these mistakes. If they do, then you can correct them right away. Injuries/caution A comprehensive list of what to be aware of for each exercise: the conditions/injuries which make it unsafe to perform the exercise at all and how to modify the exercise in the case of pain and injury. The Cueing Formula Name of exercise What and or where it works The set up T- zone Breathing & movement All in demo and first two reps The concentration Corrections/common mistakes Recycle these points Permission to continue The challenge Encourage & inspire Remind & recycle
8 Supine abdominal series Pendulum 3-4 Intensity= 3 Difficulty=3 What or where it works Strengthen the abdominals, particularly the obliques Works spinal rotation mobility and control Prerequisites Ability to correctly maintain T-zone and imprint in tabletop position No lumbar disc injuries Hamstring flexibility Verbal set up Lying on the back with the knees squeezed together in tabletop, arms out to the sides with the palms facing up, imprinted spine, T-zone. Pendulum Modification 3 Over with bent knees, extend both legs and return back to centre INHALE: slowly lower the legs over to the side rotating the spine, one hip lifts off the floor slightly, then straighten both legs up to vertical keeping the knees together EXHALE: return the legs back to the centre using the abdominals, then bend the knees so that both legs are back in tabletop position Start position Inhale legs over to the side... and straighten the knees Exhale legs back to centre, then bend knees
9 Pendulum Modification 4 Straight legs over and back Verbal set up Lying on the back with the knees squeezed together in tabletop, arms out to the sides with the palms facing up, imprinted spine, T-zone. Extend both legs straight up towards the ceiling keeping them together Breathing and movement INHALE: slowly lower the legs over to the side rotating the spine, one hip lifts off the floor slightly EXHALE: return the legs back to the centre using the abdominals Exhale Inhale The concentration Use the abdominals/obliques to control the movement both directions to control the legs going over to the side and to draw the legs back to centre Maintain an imprinted spinal position throughout T-zone Squeeze the knees together Only go over as far as can be controlled Modifications Can use neutral pelvis if strong enough or suits better Add a circle between the ankles to challenge
10 Pendulum - Corrections/Common mistakes Legs dropping away from vertical Arching the lower back Lifting the tailbone off the mat/posteriorly tilting the pelvis Losing t-zone, gripping and using the back muscles or leg muscles (hip flexors) to bring the legs back to the centre Pushing through the arms and tensing the neck and shoulders Laterally flexing the spine rather than a pure rotation hitching one hip up towards the ribcage Losing contact with both shoulders on the floor Injuries/caution Back pain check t-zone, obliques and imprint position, make the ROM smaller, place a ball under the calves or discontinue Danger for anyone who has any disc issue or LBP. Neck pain head should be on the mat, neck relaxed, don t push through the arms
11 Rollup What and or where it works Intensity=2 Difficulty=3 Abdominal strength and control through spinal flexion Spinal flexion mobility Modification 2 also stretches the hamstrings and works on neural mobilisation Prerequisites No disc bulges or sciatica Half rollback Reasonable spinal flexion not great for a rigid lumbar lordosis Good abdominal strength Verbal set up Sitting up tall with legs straight out on floor in front, neutral spine, arms reaching forwards at shoulder height, shoulders down and back Breathing and Movement Verbal set up Sitting up tall with legs straight out on floor in front, neutral spine, arms reaching forwards at shoulder height, shoulders down and back Breathing and Movement Modification 1 Rollup INHALE: t-zone EXHALE: sink backwards and tuck the pubic bone towards the belly button, rolling the spine backwards towards the floor vertebrae at a time until lying flat with the arms towards the ceiling INHALE: t-zone EXHALE: tuck the chin to the chest and roll back up using the abdominals, peeling the spine off the mat vertebrae at a time until sitting tall The Concentration Use the abdominals to control you rolling down, keep tucking pubic bone towards the belly button and let the feet slide along floor towards you. Slowly roll back up, keep the knees squeezed together, shoulders down and back.
12 Feel the abdominals working, t-zone tight to keep the abdominals flat and scooped. Roll down only as far as you can keep it controlled, aiming to be lying on floor. If you can t do this then do half rollback instead. Modifications Can place a towel or pillow under the lower back to counteract a large lordosis. Can do with bent knees, a circle between the inner thighs, holding a circle in the hands or holding a band around the feet to make it easier Corrections/Common mistakes Hunching the shoulders Leaning and hinging backwards rather than rolling backwards vertebrae at a time Lifting the feet and using the hip flexors too much press the heels into the floor and squeeze the knees together to help this Going too quickly and using momentum Not tucking the chin in and lagging the head behind Arching the lower back/letting the abdominals relax when lying on back Injuries/Caution Lower back - Avoid for disc bulges, sciatica and large lordosis, make sure the abdominals are strong enough to control the movement, no jerking and using the hip flexors Neck keep the shoulder blades down and back, chin tucked in Inhale Exhale roll backwards... to the mat. Inhale and hold Exhale and roll back up... until sitting tall
13 Modification 2 Rollup with hamstring stretch INHALE: T-zone EXHALE: Sink backwards and tuck the pubic bone towards the belly button, rolling the spine backwards towards the floor vertebrae at a time until lying flat then continue to take the arms overhead to rest on the floor INHALE: t-zone and take the arms towards the ceiling EXHALE: tuck the chin to the chest and roll back up using the abdominals, peeling the spine off the mat vertebrae at a time until sitting tall INHALE: sit tall EXHALE: flex the spine forwards from the hips and reach the arms forwards towards the feet to stretch the hamstrings INHALE: return to starting sitting position The Concentration Use the abdominals to control you rolling down, keep tucking pubic bone towards the belly button and let the feet slide along floor towards you. Slowly roll back up, keep the knees squeezed together, shoulders down and back. Feel the abdominals working, t-zone tight to keep the abdominals flat and scooped. Really stretch forwards over the feet to stretch the back of the legs. Modifications Can place a towel, small pillow or the hands under the lower back to counteract a large lordosis. Can do with bent knees, a circle between the inner thighs, holding a circle in the hands. Corrections/Common mistakes Hunching the shoulders Leaning and hinging backwards rather than rolling backwards Not rolling up/down vertebrae at a time Lifting the feet and using the hip flexors too much press the heels into the floor and squeeze the knees together to help this Going too quickly and using momentum Not tucking the chin in and lagging the head behind
14 Arching the lower back/letting the abdominals relax when lying on back Injuries/Caution Lower back - Avoid for disc bulges, sciatica and large lordosis, make sure the abdominals are strong enough to control the movement, no jerking and using the hip flexors Neck keep the shoulder blades down and back, chin tucked in Inhale Exhale roll back... vertebrae at a time... and take the arms overhead Inhale arms to ceiling Exhale roll up to sitting Inhale sit tall Exhale stretch forwards
15 Half Rollback Intensity=2 Difficulty=2-3 What and or where it works Abdominal strength into spinal flexion Prerequisites No lumbar disc bulges Good t-zone and oblique activation Verbal set up Sitting up tall with legs straight out on floor in front, neutral spine, arms reaching forwards at shoulder height, shoulders down and back Breathing and Movement Modification 1 Arms out to front INHALE: t-zone EXHALE: sink backwards and tuck the pubic bone towards the belly button, sinking through the lower back and rolling the spine backwards towards the floor vertebrae at a time as far as can control INHALE: t-zone harder EXHALE: and draw the ribs towards the hips and roll back up to sitting The Concentration Only roll back as far as can keep the back rounded, the ribs towards the hips and the obliques and t- zone tight Let the feet slide towards you as you tuck the bottom under and roll backwards Keep the knees squeezed together Shoulder blades down and back Eyes looking straight forwards at all times Maintain the spinal flexions at all times Modification 2 Arms overhead INHALE: t-zone
16 EXHALE: sink backwards and tuck the pubic bone towards the belly button, sinking through the lower back and rolling the spine backwards towards the floor vertebrae at a time as far as can control. Maintain the spinal flexion, lift the arms overhead. INHALE: return the arms to shoulder height EXHALE: draw the ribs towards the hips and roll back up to sitting Modifications Can do with bent knees, a circle between the inner thighs, holding a circle in the hands or holding a band around the feet to make it easier Corrections/Common mistakes Rolling back too far Leaning rather than rolling back, arching the lower back Overusing the hip flexors and hinging back up or lifting the feet Hunching the shoulders Letting the t-zone go and the abdominals pop out Injuries/Caution Lower back avoid for disc bulges. Keep the t-zone and obliques tight to support the back, don t roll back too far, try both the bent and straight knee variations. Neck keep the shoulders down and back, sit up tall and lengthen through the crown of the head, chin tucked in Modification 1 Inhale Exhale sink back Inhale hold Exhale curl up
17 Half rollback plus rotation Intensity=2.5 Difficulty=2.5 What and or where it works Abdominal strength into flexion and rotation, particularly the obliques. Prerequisites Half rollback No disc bulge Verbal set up Sitting up tall with legs straight out on floor in front, neutral spine, arms reaching forwards at shoulder height, shoulders down and back Breathing and Movement INHALE: t-zone EXHALE: tuck the pubic bone to the belly button, rolling back and rotating the upper body, arms straight out in front of the chest INHALE: rotate back to the centre EXHALE: and curl the ribs to the hips to sit back up tall The Concentration Only roll back as far as can keep the back rounded, the ribs towards the hips and the obliques and t- zone tight Pure rotation of the spine- don t lean to one side the shoulders will rotate but will stay directly above the hips Let the feet slide towards you as you tuck the bottom under and roll backwards Keep the knees squeezed together Shoulder blades down and back Eye line follows the body s rotation Modifications Can hold a pole or circle with the hands, or holding a band around the feet to make it easier Can do with the knees slightly bent if hamstrings are tight and a neutral pelvis can t be maintained in the sitting position, can also put circle between the inner thighs in this position.
18 Corrections/Common mistakes Rolling back too far Hinging rather than rolling back, arching the lower back Laterally flexing the spine and leaning the body over to one side Overusing the hip flexors - hinging back up or lifting the feet Hunching the shoulders Letting the t-zone go and the abdominals pop out Injuries/Caution Lower back avoid for disc bulges or sciatica. Keep the t-zone and obliques tight to support the back, don t roll back too far, try both the bent and straight knee variations. Neck keep the shoulders down and back, sit up tall and lengthen through the crown of the head Inhale Exhale roll back and rotate Inhale rotate back to centre Exhale roll back up
19 Corkscrew 1 Intensity=4 Difficulty=4 What and or where it works Abdominal strength and control Prerequisites No back problems Very strong abdominals Verbal set up Lying on the back with the legs extended up towards the ceiling, legs squeezed together, toes pointed. Hands resting by the side, palms down, shoulder blades down and back. Spine imprinted, t- zone. Breathing and Movement INHALE: take the legs out to the side EXHALE: circle the legs down and around as far as can be controlled, take the legs over to the other side complete the circle by returning the legs to vertical Then reverse the circle The concentration One hip bone at a time will lift off the floor slightly Maintain the imprint at all times through the movement Keep squeezing the knees together You should feel the abdominals working Maintain the t- zone Modifications Do with the knees in tabletop or with the feet on a ball to make is easier, add circle between legs Corrections/Common mistakes Tailbone lifting off the floor when the legs get to vertical Back arching when the legs are at the lowest part of the movement Twisting the pelvis Injuries/caution: Not suitable for anyone with back issues
20 Start position Inhale legs to the side Exhale lower legs down... around to the other side... and back to vertical
Plank series 21 Controls front Intensity=3 Difficulty=3 What and or where it works Abdominal strength Shoulder strength and scapula stability Buttock activation into hip extension Prerequisites Horsekick Strong abdominals and shoulders Ability to weight bare through the wrists Verbal set up On the hands and feet in the full push up position, arms straight and hands directly underneath the shoulders. Body is in one straight line, t-zone and abdominals tight so there is no dip or arch in the back. Shoulder blades down and back against the ribcage, chin tucked under, eyes on the floor. Breathing and Movement Modification 1 Static hold Hold this position and continue to breathe Modification 2 Lift foot Hold this position and EXHALE: lift one leg and pause INHALE: lower the leg EXHALE: lift the other leg INHALE: lower the leg The Concentration Lift the leg as high as you can whilst maintaining a neutral spine. T-zone and check the lower back to ensure that it is not dipped. Keep one long line between the head, shoulders, hips and feet. Keep the hands directly underneath the shoulders. Draw the shoulders down and back.
22 Modifications Can do on the elbows instead of the wrists. Corrections/Common mistakes Sticking the bottom up in the air in a pike position Arching through the lower back Sagging through the whole torso Winging the scapulae Letting the t-zone and obliques go Hunching the shoulders Eyes looking forwards Injuries/Caution Wrists -if the wrists are straining try turning the hands out and placing them a bit wider apart, or do the modification on the elbows. Neck and shoulder shoulder blades down and back, chin tucked in, thoracic spine lifted up against the scapula. If this doesn t work or is too difficult then discontinue. Lower back - t-zone and check the lower back to ensure that it is not dipping. Inhale Exhale
23 Prone Lying Series Grasshopper Intensity=1.5 Difficulty=2.5 What and or where it works Lumbar spine extensors, gluteus maximus and hamstrings Prerequisites Good flexibility in the quads and hip flexors Verbal set up Lying on the stomach with the palms of hands on the floor underneath the forehead, legs extended straight with the legs slightly apart and turned out. T-zone engaged and lifted slightly off the floor. Breathing and Movement INHALE: squeeze the buttocks and raise the legs up off the floor keeping them straight EXHALE: bend the knees crossing the ankles whilst keeping the thighs up off the floor INHALE: straightening the legs keeping them high EXHALE: cross the ankles again, this time swapping which leg is on top, maintaining the height of the legs INHALE: straighten fully again and EXHALE: release the legs to the floor The concentration Keep the t-zone off the floor No pain or hyperextension in the lower back Squeeze the thighs to really straighten the legs Keep the thighs high off the floor until releasing back down Modifications A folded towel or hands under the pubic bone Can be done with circle between or around ankles, a band around ankles, or lying over a ball. Corrections/Common mistakes Dipping through the lower back and letting the t-zone touch the floor Not straightening the legs fully between each movement
24 Letting the legs drop down when they bend Injuries/caution: Lower back- Not suitable for anyone with SIJ problems, lumbar instability/spondylolisthesis or a large lordosis with overactive lumber extensors Inhale legs are raised and extended Exhale cross the ankles keeping the legs up Inhale straighten the legs Exhale cross the ankles the opposite way