The following link is a faculty driven project put together by the students in the Fall of 2016 HLAC Principles of strength class. We looked at core, low back, and hip exercises that emphasize stabilization of the Spine, Pelvis, and Hip joints. Also included are movements that strengthen the musculature of these joints when they are put through their full range of motion. These exercises are correctives for isometric stabilization and isotonic strength without compensation from accessory musculature. The students were able to recognize when compensation would occur due to multiple factors such as altered motor control, breathing dysfunction, weakness, or dominance in a particular region that was being tested. Simply click on the link and challenge yourself to the stabilization and strengthening exercises in the powerpoint.
exercise physiology
strength
Glute Strength Level 5
Glute strength Level 4
Glute Strength level 3
Glute Strength Level 2
Glute Strength Level 1
Fitball Push up
Instructions:
1. Easy variation: ball at the shins. Moderate variation: ball at the knees/quads Hard: Ball at the feet
2. Choose variation of the ball, walking hands out to shoulder width position
3. Core engaged, Inhale on the way down, allow the ball to move slightly forward opening the chest
4. Exhale, keeping elbows in, activating the chest
Legs – Slide board with rotation
Instructions:
1. Squat Position: Hips back, keeping knees back from tracking over the toes, core engaged, chest and vison up
2. Keep 1 leg straight and the body weight over the leg as you perform the squat
3. Work on external to internal rotation on the straight leg
4. Rotate torso towards the bent knee. Return to starting position before standing up
5. Variation: Can add weight to the leg you are squating with
Side Squat -slideboard
Instructions:
1. Squat Position: Hips back, keeping knees back from tracking over the toes, core engaged, chest and vison up
2. Keep 1 leg straight and the body weight over the leg as you perform the squat
3. Work on external to internal rotation on the straight leg
4. Variation: Can add weight to the leg you are squating with
Shoulders/abs
Warmup: 10:00 rower/run RPE 5-6
Medicine ball circuit: :30-:45 seconds each, 3 sets
Over the shoulder throws: left and right
Overhead squat throw
Knee drive with arms
Tricep extension
—–Rest interval 3:00——
lateral raise with side squat: 3 set 10 reps each leg
Shoulder circuit: :30-:45 seconds each exercise
Prone mountain climber
Prone Jacks
Alternate leg raise
Hands up with twist
Ab circuit: :30-:45 each exercise, 3 sets, rest interval 1:00 between sets
Russian twist
Hip ups
Jackhammer
Chest/Shoulder/Rhomboid: 3 sets, :45sec
Fitball pushup-decline
Push press
Rear delt
Abs/ hip stretch complex:
Inchworm
stretch: inside stretch, drop hip, downward dog, pigeon, duck walk
Stagnation Therapy 