PLANK: Hold position 30 seconds X 3 sets. Equal recovery in between sets. Begin from knees. FORM! Progress to feet and then by adding alternating leg lifts for a portion of the held time. Progress to 60 and 90 second plank holds as tolerated.
SIDE PLANK: Hold position 10-15 seconds X 3 sets. Equal recovery. Begin from knees. Progress to feet and then by adding top arm raise and "thread the needle" and/or raising top leg. FORM! NOTE: Only perform the position in which you can hold good form.
BICYCLE CRUNCH: Keep neck as neutral as possible. Use hands to support neck, but avoid pulling head forward with hands. Right elbow toward left knee. Alternate and go slowly. Go to fatigue. Repeat 2-3 sets. Progress with reps and sets as tolerated.
TRUNK ROTATIONS: Begin with a light medicine ball. Progress as tolerated. Neutral spine! Belly button inward. Rotate from left to right until fatigue. Begin with 1 set to fatigue. Progress with sets as tolerated.
SUPINE TRUNK ROTATIONS: Begin without weight and with feet on floor. Keep shoulders flat. Do 1 set to fatigue. Progress to position demonstrated above without weight 1-2 sets to fatigue. Then progress with medicine ball.
STANDING RESISTIVE BAND/PULLEY TRUNK ROTATION: Neutral spine! Belly button inward. FORM! Do 1-2 sets to fatigue. Progress with resistance, reps and sets as tolerated.
No comments:
Post a Comment