Modified Plank Abdominals Focus Foundation (#051)
Foundation Level
•
5m 8s
Abdominals / Modified / Kneeling plank preparation
Hands on bar
1 exercise- 3 layers.
This exercise targets the abdominals and core with a lighter spring / it also contains a “push” element.
1.Scap control (thinking about pushing body up).
Sink and lift chest to find the snap control.
2. Slide knees behind hips to make a modified plank - Moving carriage from hip for pelvic control.
3.Slide shoulders behind wrists moving carriage but keeping knees under hips.
4.Bring it all together. Extend hips into plank shape and hold / push through shoulders to move that shape in and out.
Finish with a hold (or for pregnant people keep moving).
What to look for:
-Position of shoulders. If winging or sinking chest down - cue to push into hands more.
-Hyperextending neck. Tuck the chin and lengthen the crown of head long.
-Arching lower back. Draw belly button into spine. Some heavier or weaker or pregnant clients may need an extra White spring (1/4) to support them.
-Ribs are “opening” when moving carriage from hips or from shoulders. Imagine an elastic band from your bottom ribs to hip bones, drawing together on nice and firm to support yourself.
-If clients look like they are struggling add an extra white (1/4) spring.
Stretch: Shell Stretch. (Or a cat stretch if compressing knees is not comfortable)
Up Next in Foundation Level
-
Double Leg Footwork Foundation (#052)
Footwork /Double leg
Spring options; RRB or RRR (Weaker clients could regress to a RR)This exercise targets the quads on the pushing out phase and the glutes and hamstrings on the resisting in phase. It’s also good for establishing trunk control to keep pelvis still.
1.Heels on - Feet parallel...
-
Side Arms on Box Foundation (#053)
Side Arms seated on box
Sitting on Box 3-6 exercises each side.
1 Blue springThis exercise targets the upper body and internal/external shoulder muscles. It contains both pull and push and rotation movements.
1.Internal shoulder rotation (inside arm to risers) open the door
2.internal shoulde... -
Sprinter Foundation (#054)
Sprinter 1 exercise / 4 layers off the same exercise.
1 Blue spring / Stan ding foot on floor)This exercise is functional full body integration standing exercise with a compound leg movement that targets the glutes and challenges balance.
1.Balance on standing foot + arms up/down
2. single le...
