Beginning Level Side Plank: This is where you will start! Make sure you that you are keeping your glutes tight and are squeezing the muscles on the side of the trunk to emphasize lateral trunk activation.
Now you are ready for level 2! Modified side plank: adding in some glute activation while increased stress on the lateral trunk.
Progressing the side plank is a great way to provide lateral trunk strength for many types of movement patterns. If it's more challenging on one side, you need to spend some more time on this exercise. Often times we will find asymmetries with patients that are experiencing pain
Posterior chain mobility restriction is often times linked with anterior core stabilization problems. This is a great way to work on improving hamstring mobility while training your anterior core! We will progress to level 2 if you can work up to 30 reps on each side throughout this next week!
You made it to the progression! Now we maintain neutral lumbar spine and get an active hamstring stretch with increased tension to our anterior core! Great way to work on hamstring flexibility as well as abdominal strengthening!
This progression exercise is great for any athlete that requires good hamstring mobility and anterior core control. Some athletes include runners, baseball, basketball, football players, and cyclists!
Quadruped is a great position that requires stabilization of the shoulders and anterior core. This is a great exercise for shoulder injuries or lumbopelvic dysfunction. Give this early progression a try and then get ready for level 2 progression next week!SHOW MORE
Week two quadruped knee lift progression is here! This week progressed to include tapping your knees with your opposite hand. This is a great exercise to do when focusing on the stabilization of your anterior core.
The last week of the quadruped knee lift progression is finally here! Try this advanced anterior core stabilization exercise while maintaining neutral spine position. This is a great exercise that helps in many different ways. It is used in helping low back pain and is used in many different sports when it comes to rotation.
Split stance is a pattern that is needed for daily function as well as a requirement for athletic performance of most sports. This is a beginning pattern that must be mastered before you progress to your lunge pattern.
Who's ready for week two split squat progression?! This is a great way to train hip extension with glute activation. This exercise can increase your speed and your ability to climb stairs or hills.
We hope you've been following along with our progressions because now it gets a little more interesting! Adding some weight to the bulgarian split squat will help you add strength to your glutes and help you protect your knees and perform hip extension. This move will also help you increase speed with running to help you improve in your sport. Try this progression as long as you don't have any pain and you can maintain good trunk position and knee position. Don't let your knees go past your toes in order to reduce some patellofemoral stress as well as helping you activate your glutes more.
It's time for the first progression of the low prone plank series! You may need some sliders for this one... Start in your proper plank position, and then slowly begin to slide your arms forward on the ground. Make sure you're maintaining a neutral spine for the entire movement. Not only does this work your core, but it's also great for strengthening the shoulders and arms.
Here's the last progression we have for the low prone plank series (and it's a good one)! The plank to push-up hold is a challenging progression that utilizes the muscles in your shoulders, arms, and core. It's a great exercise for athletes or anyone who is looking to enhance their workout.
The lateral plank leg lift is a great exercise that targets your shoulders, waist, abs, back, thighs, and glutes! This exercise also requires a high level of balance, stability, and coordination.
This progression is very similar to last week, except this time we're adding some resistance with a band! Adding resistance really makes you focus in on the specific muscles you're supposed to be using, while also helping to increase strength.