If you feel any discomfort in the lower back, work on your position, or change your position so they are in the correct one for this exercise. Put the tongue on the roof of the mouth and keep the neck in a neutral position so we are not over flexing or extending the neck. Reiss, want to come up nice and controlled and lower slowly to a full range of motion. Not coming past 450 of flexion and lowering all the way down to a full range of motion to allow maximum recruitment of the abdominal musculature. One more, excellent.
PRONE BALL ROLL SINGLE LEG
Prone hip flexion on the stability ball, you are going to need adequate strength to support yourself with a nice flat back on the stability ball before you even try this exercise. Drawing the leg up and drawing the legs towards the stomach crunching in the abdominals, making sure not to arch the back or not to let the back droop in the middle. If you can't hold this position, you are not ready for this exercise. This is a great full body core exercise.
SHOULDERS
ARNOLD PRESS
Our next exercise is the Arnold dumbbell press. Reiss is going to demonstrate. What we are looking for here, we are taking this from a supernated position twisting up to a pronated position. That brings the stability component in and works on the stability in the shoulders. Now I strengthen the shoulders we are working on injury prevention as well. Keeping that head aligned with the spine, coming up strong, we are turning them slowly, good form throughout. Good job.
90 DEGREE CABLE ROTATION
One of the key injury prevention exercises is our 90 degree internal, external rotation. Starting with internal rotation, you want to be sure to keep the elbow held tight to the body at 90 degrees taking it to a full range of motion, not allowing the elbow to swing away from the body. A nice physical cue and reminder is to place a towel or object between your body and hold it tight. We are then going to train the posterior aspect of the shoulder with external rotation. This is a little bit tougher, as this tensed to be weak link in the shoulder. Keep that elbow nice and tight. We are going to come out as far as we can. And we come back slowly across the front of the body. This is a great way to train the weaker stabilizing muscles of the shoulder joint.
POWER
WORKOUT ONE
DYNAMIC WARM UP FROM RUNNING
RUNNING HIGH STEP
In the dynamic warm up in form running drills for the power phase, once again we are going to be going to those active ranges of motion. Only this time, we are going about it much more aggressively. This is because the movements we are getting ready for are going to be focused on speed and power, so we want to get as close to a sports specific speed as we can on our warm up to improve performance and prevent injury.
SHUFFLE
CARIOCA
POWER SKIP
HIGH LEG SKIP
75% - 100 SPRINT
SUPINE HIP EXTENSION
I am going to position the hands straight out to the side of the body, in the beginning in this exercise. We are going to fire the glutes, the lower back and hamstrings. You raise the hips up, so the body is even, you are going to lower down slowly. I am going to bring the arms in, to challenge the stability of this exercise and advance it a little bit. This is great way to train the core musculature and particularly the hips and the lower back in conjunction with the legs. And then the most advanced version of this exercise is taking the hands off the floor and placing them on the chest, thus increasing the stability demand. It's a great exercise to reduce lower back pain and to strengthen some of the weak parts of the chain in all sports movements.
Transcription by:
Scribe4you Transcription Services