Tawanda's 15-min. Ball Solution - Part 2

This is a Ball pattern from www.turnstep.com. (pattern 13501)

5. REVERSE TRUNK CURL
POSITION: lying down on back, legs in the air, knees bent 90 degrees, knee joint aligned over hips, feet and knees parted slightly, shins parallel, and BALL RESTING ON TOP OF SHINS.
ACTION: Reverse trunk curls (posterior pelvic tilts and controled release) with HEAD ON THE FLOOR
CUE: when you do all this, you don't have to do that much cueing. They WON'T be using out of control swinging or excessive hip flexion...the ball would roll off! Reminders that the movement originates at the spine/pelvis, not the legs. Many will feel there muscles engaging correctly in this position for the first time so do as many as can be tolerated by your class.

6. SUPINE LEG PRESS
POSITION: on back, ankle grip the ball, HEAD REMAINS ON THE FLOOR THROUGHOUT!
ACTION: extend the legs and ball out and away from the body, keeping the spine stabilized throughout.
PROGRESSIONS: more challenge-ball further away from core, and heels closer to floor.
CUE: DO NOT EXCEED the body's ability to keep the low back stabilized with a slight posterior pelvic tilt. 8x or more, slow.

7. SUPINE ELEVATED KNEE EXTENSION
POSITION: same as above to start, HEAD REMAINS DOWN!!
ACTION: Knee flexion / extension. Keep knees positioned above or beyond the hips throughout.
PROGRESSIONS: Knees further away from hips for more advanced participants.
CUE: No movement from knee down to thighs, flex the knees slowly dropping the ball closer to the floor and hips. Then slowly straighten the knee back up to the start position, thinking of contracting the quads and moving the knee cap towards the hip flexors. 8 x or more.

8. SUPINE ELEVATED HIP EXTENSION WITH ADDUCTION
POSITION: on back, ankle-grip the ball slightly above the widest part. IMPORTANT: keep knees softly flexed and knee caps pointing directly UP, not out or in.!! Hands palms down on floor to the outside of hips.
ACTION: Hip extension / flexion
PROGRESSIONS: This will be hard enough. Beginners can leave the hips down and do this isometrically. Beware, there ARE more advanced progressions.
CUE: Safety cues as above for the knees. Put weight on the outside of upper arms. Lift the hips off the floor - high. HOLD. Slowly lower. 64x (kidding.) At least 8x

The advantage of these exercises is that your participants remain in physical positions that they are familiar and comfortable with (i.e. lying on a mat) I also designed this sequence to correct common 'cheats' (incorrect muscle and movement substititions). With experience, part one and part two will fit in a 15 time frame, but intitially each part will take 15 minutes to complete. Enjoy the burn!



Added by Tawanda at 11:54 AM on Tuesday, August 19, 2003 EDT. Add to favorites (view favorites)
From: Texas (USA)
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