Like all lunges, we want to keep up upper body nice and tall, eyes forward and not let the knee come out over the toe. It's a great whole body exercise, challenging the stability of the core and the hip musculature; abdominals are always in and moving the arms side-by-side in a controlled fashion challenges the body toward instability through out the exercise.
Cable Abduction exercise is an excellent way to train the often neglected stabilizers of the hip. Main things you want to look out for here is to not bend or sway and keep a nice erect posture, standing up tall and by rotating the foot from an inwardly rotative to outwardly rotative position when lifting the leg; you are bringing the stability component and train all the stabilizers of the hip.
With Cable Adduction, we are training the opposite side of the hip looking for the same postural queues, standing up nice and tall, no bending or swaying and still rotating from the outward rotation to an inward rotation when coming across the body. The abductors and adductors stabilize the hips and all enduring the sports movements.
The Plie Lunges are very challenging lunge stability exercise. The main key points you want to look for here is dropping the trey leg back behind the body but not too far past a lead foot; knee comes down, nearly in line with that lead foot and you want to sit back into those glutes keeping up a body nice and tall. You will find this exercise very challenging in the hips and then the glutes.
Next, we are looking at the step-up. Two crucial points here is we want to make sure that you are picking a height on the platform, back when your foot is on top of the platform; your upper thigh is parallel to the ground. Here we are looking at an alternating method; stepping with the right, then left or vice-versa.
Stay full throughout all phases of our program, will be lower abdominals 1, 2 and 3. Jeb, our assistant will demonstrate all exercises, starting off with lower abdominal one. What we are looking for here, is an activation, your posterior rotation which will be making the back flat against the mat, of the lower abdominals, while simultaneously drawing in of the belly button which is going to activate the transverse abdominals.
Now we see the position that Jeb is in here; we have a bend knee position, what this is going to do is give a natural curve in his back, alright and what I am going to ask him to do at this point of time, is to go ahead and rotate the pelvis so where the back is flat against the mat. This is going to be automatically activating the lower abdominals with this postural rotation.
Through this progression, what we are going to do here to the lower abdominal 1 is he is going to hold this position for a count of ten seconds or for five; a great feedback mechanism to make sure that this is occurring, he is placing one hand underneath the elf 4, 5 region which is directly beneath the belly button, making sure that when you rotate, that your hand or your low back is snug against the hand.
Going with the lower abdominal 2, again the position is same as lower abdominal 1; some things are going to change here after you get into position. Again drawing in at the belly button, posterior rotation of the pelvis, we are going to ultimately raise and lower on leg at a time, starting with knees staying bend, coming to a 90 degree angle with the hip, keeping your lower abdominals activated with the low back flat and back down to the floor in an alternating fashion.
Now, what I would like to see here, is we are going to go for a repetition of 20 count, so ten on each leg and this will complete this portion of lower abdominal 2 for a time frame of three minutes total.
Another great foundational exercise, I will be using through all phases is the Horse Stance exercise. Here, Jeb would demonstrate. Position wise, what we are looking for, are the knees to be directly underneath the hips, hands directly underneath the shoulders and nice, neutral spine position, as well as cervical position. From this position, what we will do is extend the opposite arm and leg. Go ahead Jeb.
Now, when we go into this extension, what we want him to do is maintain hips in a neutral position as far as level with the ground; thumb will be up, hand will be slightly out to the side activating the lower trapezius, leg will be straight back.
The neutral spine position is maintained as well as the hips are level with the ground. Alright, there's a two main factors that we want to make sure that we are here into, as well as the belly button drawn in. Now, from that position, what we are going to do again, as well as, what we did with the lower abdominal is hold for a time period of ten seconds on, five seconds off.
As of all exercises, we are going to pay attention to couple of postural queues where I have my belly button in, knees slightly flex, be the shoulder width apart, nice athletic stand. We have gone from a pronated grip, rotating on the way up to a supinated grip up top, really emphasizing and contraction at the bicep muscle at the top of the movement. Coming up strong, coming down nicely controlled on the eccentric and negative contraction. One thing, we definitely want to pay attention to, is not allowing the body to swing back and forth if you can't control the weight in the nice athletic stands without rocking back and forward and not using proper form, it's probably too much weight for you.
Such exercises is also great by twisting from a pronated to a supinated position, works the entirety of the bicep complex, lowering it slowly in a nice eccentric contraction.
Our next tricep exercise will be the rotational kick back. Get in a position, will look familiar from the back exercise.
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