CORE EXERCISES
UPPER EXTREMITY INFANT ROLLS
Shut off lower body completely
Reach with hand and head/chin
LOWER EXTREMITY INFANT ROLLS
Shut off upper body and lower body of leg you're not moving
Reach with leg (allow weight of leg to roll body over)
TURKISH GET UP WITH SHOE
Standing up:
Maintain focus on shoe and locked elbow throughout
Start with 45 degree angle with arm and leg
Roll onto elbow, then to hand
Sweep leg underneath you
Windshield wiper back leg to be parallel with front leg
Stand up
Going down: Reverse movements
Take large step back
Maintain focus on shoe and locked elbow throughout
Windshield wiper back leg to be perpendicular to front leg
Place hand in front of back leg and hinge at hips
Sweep leg underneath body to attain 45 degree angle of leg
Come down to elbow
Roll shoulder down to complete movement
TURKISH GET UP WITH WEIGHT
Standing up:
Maintain focus on shoe and locked elbow throughout
Start with 45 degree angle with arm and leg
Roll onto elbow, then to hand
Sweep leg underneath you
Windshield wiper back leg to be parallel with front leg
Stand up
Going down: Reverse movements
Take large step back
Maintain focus on shoe and locked elbow throughout
Windshield wiper back leg to be perpendicular to front leg
Place hand in front of back leg and hinge at hips
Sweep leg underneath body to attain 45 degree angle of leg
Come down to elbow
Roll shoulder down to complete movement
HOLLOW HOLD
Keep back flat on floor throughout movement
Breathe deeply while in hold position
Progress from knees being perpendicular to straight with arms reaching above head
HARD STYLE HIP BRIDGES
Roller placed between knees so knees can squeeze roller throughout bridge
Hands placed on top of roller to create tension in core
Flex glutes as you raise hips
Keep feet flat on floor
BAND PULL APARTS
Maintain upright posture throughout movement
Elbows are locked and wrists are straight
Spread arms completely apart
Control movement
STANDING ANTERIOR BAND KNEE EXTENSION
Band placed slightly above the back of the knee
Flex glutes to straighten leg against band resistance
6 POINT ROLLER SQUEEZE WALL CRAWL
6 points of contact= feet, knees, hands
Roller positioned straight into wall
Keep back flat
4 POINT ROLLER SQUEEZE WALL CRAWL
4 points of contact= feet and hands (knees are raised slightly off ground)
Roller positioned straight into wall
Keep back flat
6 POINT ROLLER SQUEEZE WALL TOUCHES
6 points of contact= feet, knees, hands
Roller positioned between quads, quads squeeze roller throughout movement
Keep back flat
4 POINT ROLLER SQUEEZE WALL TOUCHES
4 points of contact= feet and hands (knees are raise slightly off ground)
Roller positioned between quads, quads squeeze roller throughout movement
Keep back flat
FARMER'S CARRY
Begin with bells outside of feet and lift bells with a flat, stable back (same as a deadlift)
Flex glutes
Maintain upright posture
Do not rest bells on body as you walk forward in a controlled, stable manner
DOUBLE RACK CARRY
Begin with bells turned inward slightly
Swing bells and as bells reach the top of swing, force elbow backwards to flip bells onto forearms
Flex glutes
Walk forward in a controlled and stable manner with upright posture
SINGLE ARM RACK CARRY
Begin with bell turned inward slightly
Swing bell and as bell reaches the top of swing, force elbow backwards to flip bell onto forearm
Generate tension in core by creating a fist with the other hand and squeezing
Flex glutes
Walk forward in a controlled and stable manner with upright posture
SUITCASE CARRY
Begin with bell outside of foot
Deadlift bell by maintaining a stable, flat back
Flex glutes
Create tension and stability in core by creating a fist with the hand without the bell
Walk forward in a controlled and stable manner with upright posture (do not lean to either side)
SINGLE ARM OVERHEAD CARRY
Begin with bell turned inward slightly
Swing bell and as bell reaches the top of swing, force elbow backwards to flip bell onto forearm
Strict Press bell so bell is overhead
Generate tension in core by creating a fist with the other hand and squeezing fist
Flex glutes
Walk forward in a controlled and stable manner with upright posture
OVERHEAD AND RACK CARRY
Begin with bells turned inward slightly
Swing bells and as bells reach the top of swing, force elbow backwards to flip bells onto forearm
Strict press one of the bells to be overhead
Flex glutes
Walk forward in a controlled and stable manner with upright posture
OVERHEAD AND SUITCASE CARRY
Begin with one bell turned inward slightly
Swing bell and as bell reaches the top of swing, force elbow backwards to flip bell onto forearm
Deadlift the other bell
Strict press the bell in the rack position to be overhead
Flex glutes
Walk forward in a controlled and stable manner with upright posture
RACK AND SUITCASE CARRY
Begin with one bell turned inward slightly
Swing bell and as bell reaches the top of swing, force elbow backwards to flip bell onto forearm
Deadlift the other bell
Flex glutes
Walk forward in a controlled and stable manner with upright posture
MACE PENDULUMS
Begin with sledgehammer positioned in front of body, bottom of the handle at bellybutton level with feet shoulder-width apart
Engage core
Allow weight of hammer to tip to one side and then move the hammer over your shoulder
Use momentum of hammer swinging behind you to bring the hammer back to starting position over the same shoulder
MACE 360S
Begin with sledgehammer positioned in front of body, bottom of the handle at bellybutton level with feet shoulder-width apart
Engage core
Allow weight of hammer to tip to one side and then move the hammer over your shoulder
Perform full circle with hammer, use momentum of swinging hammer to bring back to starting position
DOUBLE ARM TO SINGLE ARM MACE 360S
Begin with sledgehammer positioned in front of body, bottom of the handle at bellybutton level with feet shoulder-width apart
Engage core
Allow weight of hammer to tip to one side and then move the hammer over your shoulder
Perform full circle with hammer, use momentum of swinging hammer to bring back to starting position
CLUBS SHOULDER MOBILITY
Feet shoulder-width part
Engage core