CHAPTER 2

MUSCULOSKELETAL
FITNESS AND
NON-LOCOMOTOR SKILLS
TRAINING
Bracing the Core
Bracing VS
Hollowing
Topics Exercise
Progression and
Regression
Non-Locomotor
Skills
Chapter Objectives
After this chapter, the students should be able to:
• explain how musculoskeletal fitness impacts on
one’s ability to move soundly;
• distinguish between bracing the core and
abdominal hollowing;
• adhere to the principles of progression and
regression by appropriately modifying exercises;
• properly execute exercise techniques.

20XX 7
The primary purpose of our musculoskeletal system is
to produce movement at the joints while the core muscles
act to stabilize these joints. Movement can be described in
terms of many different qualities, such as the level of core’s
effort (i.e., ease of movement), the amount of force
generated, utilized, and sustained, including the speed of
force production (i.e., movement intensity and efficiency),
and the synergy of different muscular actions and their
control (i.e., coordination and balance). Musculoskeletal
fitness therefore represents a composite of abilities in
support of these movement qualities. It consists of strength,
flexibility, endurance, power, balance, and coordination.
STRENGTH
Is foremost because we need a certain amount of it to
move our bodies, to run, jump, strike, throw, or kick,
then giving the confidence to participate in physical
education, after-school sports, and recreation.

20XX presentation title 9

Normally, strength deficits occurs when there is a loss of
muscle mass (or sarcopenia), which is associated with
aging. However, young adults are now becoming
increasingly at risk of muscular weakness and functional
disability because of the predominance of sedentary
lifestyle behaviors, prolonged sitting can lead to weakness
withing the core muscles and postural deviations.

20XX 10
“Training the core
can lead to
improved stability,
reduced injury
risk, and optimum
performance.”

20XX 11
BRACING THE CORE
The core – being a complex and integrated system of
muscles, bones and joints, fascia, and nerves – stabilizes,
transfers force, coordinates the movement of upper and
lower extremities, and performs every type of muscle
contraction. It is capable of stabilizing one area while
mobilizing or moving another. Thus, the importance of an
integrated core training whereby contractions of the
different layers of the core (i.e., deep, middle, superficial)
are synergized. Inability to do so can lead to poor
mechanical performance and possibly injury.
20XX 12
BRACING THE CORE
Although the core muscles are always used
whenever we move, we can brace them to gain greater
stability of the spine and body control. The term “bracing
the core” was first coined by Stuart McGill, a world-
renowned expert in spine biometrics, in refer to the
conscious activation of the core muscles to create the
most amount of tension thereby providing stability to the
system. Thus, it serves as a preparatory setup for most, if
not all, exercises. Knowing how to brace the core is
therefore important.
20XX 13
BRACING THE CORE
Neutral position refers
the position of the spine
where all three curves of
the spine-cervical (neck),
thoracic (middle), and
lumbar (lower) - are in
good alignment. You can
check if your spine has
good alignment in front of
the mirror.
20XX 14
(a) Anterior Tilt
(b) Posterior Tilt
20XX 15
BRACING THE CORE
The act of bracing is
done by setting the
abdominal area as if
expecting to receive a blow
to the misdirection. It is
consciously tightening the
core muscles while
continuing to breathe
naturally.

20XX 16
BRACING THE CORE
Bracing the core leads to:
• Proximal stability. This allow for distal mobility or
controlled body movement resulting in efficiency (i.e., less
extraneous movement; energy is conserved). If the core is
stable, the distal muscles and joints will be able to move
better.
• Alignment if the core is truly braced and good posture is
maintained, other joints are much likely to stay aligned
throughout the movement. A straight line allows force to be
more effectively transferred.
20XX 17
BRACING THE CORE
• Prevention of lower back pain. The core is not only involved in
creating movement but also resisting it (e.g., anti-extension). If the
core is not engaged (e.g., neutral spine is not maintained), there
will be excessive extension in the lumbar spine or anterior pelvic
tilt. This, in turn, puts added compressive pressure on the posterior
vertebral discs. When these gel-like discs (which cushion the
vertebral column) are compressed, they bulge outward and may
impinge on the surrounding nerve root, triggering pain and spasm.
• Less risk for injuries. Bracing the core will prevent the transfer
of force to smaller and weaker muscles outside the core.
Overcompensation and/or repetitive, faculty loading usually in
severe breakdown (i.e., mechanical and structural problems).
20XX 18
BRACING VS HOLLOWING
Abdominal Bracing Abdominal Bracing is
important when we are lifting heavy weights to
protect the spine from injury and avoid flexion or
extension of the spine.

20XX 19
BRACING VS HOLLOWING
Abdominal Hollowing can be thought of as the
opposite of Abdominal Bracing. It involves pulling
your belly button towards the spine which causes
your stomach to move inwards.

20XX 20
BRACING VS HOLLOWING
Core stability can be achieved not only bracing the
core but also through another prominent procedure called
abdominal hollowing.
Abdominal hollowing, often called the abdominal
drawing in maneuver, engages the deeper core muscles
including the transversus abdominis and multifidus
without causing the more superficial abdominal muscles
(internal and external obliques and rectus abdominis) to
contract.

20XX 21
BRACING VS HOLLOWING
This standard exercise is employed in the
rehabilitation of patients with lower back pain
because among healthy individuals, the deep
muscles of the core (specifically, the transversus
abdominis) would activate a fraction of a second
before any movement was performed.

20XX 22
BRACING VS HOLLOWING
Core stability can be achieved not only bracing the
core but also through another prominent procedure called
abdominal hollowing.
Abdominal hollowing, often called the abdominal
drawing in maneuver, engages the deeper core muscles
including the transversus abdominis and multifidus
without causing the more superficial abdominal muscles
(internal and external obliques and rectus abdominis) to
contract.

20XX 23
EXERCISE PROGRESSION AND
REGRESSION
People are motivated to exercise for a variety of reasons:
the desire to become fit, stay fit, recover from and/or prevent an
injury. No matter what the reason may be, exercise should
neither cause nor aggravate an injury. Applying the needed
exercise stimulus is therefore important to enable the body to
adapt safely to exercise – too easy an exercise will not translate
into any developments, too hard on the other hand may sacrifice
form and quality of movement as well as cause injury. In other
words, you must exercise in a challenging way but be injury-
free or be at less risk for injury.

20XX 24
EXERCISE PROGRESSION AND
REGRESSION
Overload is the condition wherein the body is
stressed by working against a stimulus, which is greater
than what it is normally accustomed to.
Regression is just the opposite. If you fail to
continue adapting because of the absence of overload, the
body plateaus and even regresses. However, regression is
also needed when an exercise is too difficult physically
or technically that it compromises the exercise form or
technique and/or increases the risk of injuring the person.
20XX 25
Applying the principle of progression and regression
involves manipulating the different elements of an
exercise: the base of support (BOS), exercise surface, and
external perturbations or disturbances.
20XX 26
EXERCISE PROGRESSION AND
REGRESSION
The base of support or BOS refers to the
area directly underneath the body or object
making contact with the supporting surface.
The points of contact may also include
equipment that a person has on his or her body
such as chair or crutches.

20XX 27
EXERCISE PROGRESSION AND
REGRESSION
The base of support or BOS refers to the
area directly underneath the body or object
making contact with the supporting surface.
The points of contact may also include
equipment that a person has on his or her body
such as chair or crutches.

20XX 28
NON-LOCOMOTOR SKILLS
Generally, non-locomotor or stabilization skills are
controlled bodily movements that are performed from a
relatively stable base of support. Since these movements
do not cause the body to travel, they are referred to as
non-locomotor. Essentially, these skills allow you to
maintain stability and control when you are in different
positions – moving the body around its horizontal or
vertical axis while the body remains in place.

20XX 29
NON-LOCOMOTOR SKILLS
Non-locomotor skills assist with body awareness
and spatial awareness, which allow children to explore
the way in which the body can be moved, controlled, or
balanced on by the shapes that the body can make. These
skills are further developed over time although they do
not occur automatically or with maturation. Hence,
developmentally appropriate instruction and
opportunities for practice are needed.

20XX 30
NON-LOCOMOTOR SKILLS
Non-locomotor or stabilization skills provide a
strong foundation through which an action or movement
can occur most efficiently, powerfully, and accurately.
Stability training involves statically and actively
challenging the deep and middle layers of the core
muscles to maintain postural alignment and dynamic
postural efficiency when performing fundamental
movement patterns.

20XX 31
NON-LOCOMOTOR SKILLS
Examples of core stability exercises: this
includes the dead bug series, plank series, bird
dog series, scapulothoracic, and lumbo-pelvic
hip (e.g., squats, single leg balance),
exercises, with their recommended regressions
and progressions.

20XX 32
EXERCISE REGRESSION STANDARD PROGRESSION

Deadbug with Deadbug w/ Deadbug Deadbug

Deadbug Series slide overhead reach contralateral or press Deadbug w/ pull
ipsilateral
Elbow plank – Elbow plank – Straighten arm Front/side plank
Plank Series knee position front & side plank with single
arm/leg
Bird dog with Bird dog with Basic bird dog Bird dog pushup
Bird Dog Series Bird dog crunch
leg extension arm extension

Scapulothoracic Y-T-W on
Prone Y-T-W Standing Y-TW
exercises stability ball
Glute hip Glute hip bridge
Lumbo-Pelvic Glute hip Glute hip
bridge w/single leg
hip bridge bridge march
hold extension
Assisted leg Single leg squat Single leg
Single Leg Single leg Single leg
squat on box balance &
Balance balance deadlift
reach

20XX 33
DEADBUG SERIES
Objective:
To activate the deep and superficial core muscles while
the extremities are in motion.

• Deadbug with arm and leg extension (contralateral)

Starting Position
Lie supine on the floor, with the hip and knees fixed at 90 degrees. Raise the arms
over the shoulder.

Procedure
Perform the abdominal brace by pressing the lower back into the floor.
Simultaneously extend your opposite arm and leg and hold for one to two seconds.
Return the leg back to its starting position. Repeat on the other leg.

20XX 34
Take note
Maintain the
abdominal brace
throughout the
movement to prevent
the lower back to arc.

20XX 35
DEADBUG SERIES
Deadbug with foot slide
Starting Position
Lie supine with knees bent and feet flat on the floor. Keep the
arms on the other side of the trunk.

Procedure
Perform the abdominal brace.
Slowly extend one leg by sliding the foot on the floor.
Hold for one to two seconds and slide the foot backwards
towards the body.
20XX 36
20XX 37
DEADBUG SERIES
• Deadbug with overhead reach
Starting Position
Lie supine with the knees bent. Extend the arms over the shoulders.

Procedure
Perform the abdominal brace.
Slowly raise the hands over the head.
Keep the abdominal tight to prevent the back from arching.
Hold for one or two seconds and return to the starting position.

20XX 38
20XX 39
DEADBUG SERIES
• Deadbug Press
Starting Position
Lie supine on the floor and bend the hip and knees at 90-degree angles.
Raise the hands over the shoulders.

Procedure
Press one knee with the opposite hand.
Simultaneously reach upward with the other hand and kick back with the
opposite leg.
Hold for one to two seconds and return to the starting position.
Keep pressing the hand against the knee. Repeat on the other leg.

20XX 40
20XX 41
PLANK SERIES
Objective
Improve anti-rotation capacity.
• Front plank

Starting Position
Lie down on the floor in a prone push-up position with the elbows close to the
sides and directly
under the shoulders, palms down and hands facing forward.
Extend the leg and dorsiflex the ankles.

Procedure
Perform abdominal brace.
Slowly lift the torso off the floor, maintaining a stiff torso and legs.
Continue to breathe while holding the position.
Lower the body towards the floor.
20XX 42
20XX 43
PLANK SERIES
Side plank
Starting Position
Lie down sideways on the floor with the legs extended and stacking the feet, one
on top of the other.
Place the elbow directly under the shoulder.
Align the head with the spine and keep the hips and knee in contact with the floor.

Procedure
Perform abdominal brace.
Slowly lift the hips and knees off the floor.
Keep the elbow positioned directly under the shoulder.
Continue to breathe while holding the position.
Lower the body towards the floor.

20XX 44
20XX 45
PLANK SERIES
• Kneeling front plank
Starting Position
Lie down on the floor in a prone push-up position with the elbows
close to the sides and directly under
the shoulders, palms down and hands facing forward.

Procedure
Perform the abdominal brace.
Slowly lift the torso off the floor but instead of weight bearing through
the toes, modify it by placing
the weight on the knees.
Continue to breathe while holding the position.
Lower the body towards the floor.
20XX 46
20XX 47
PLANK SERIES
• Kneeling side plank
Starting Position
Lie down sideways on the floor with the legs bent at 90-degrees.
Place the elbow directly below the shoulder.
Align the head with spine and keep the hips and knee in contact with
the floor.

Procedure
Perform the abdominal brace.
Slowly lift the hips and the knees in contact with the floor.
Continue breathing while holding the position.
Lower body towards the floor.

20XX 48
20XX 49
PLANK SERIES
Front plank – single arm up
Starting Position
Lie down on the floor in a prone push-up position with the elbows close to the
sides and directly under
the shoulders, palms down and hands facing forward.
Extend the leg and dorsiflex the ankles.

Procedure
Perform the abdominal brace.
Slowly lift the torso off the floor, maintaining a stiff torso legs.
Extend one hand over the head and keep the torso in line with the head and legs.
Continue to breathe while holding the position.
Lower the body towards the floor and repeat on the other side.

20XX 50
20XX 51
PLANK SERIES
• Side plank – Leg or arm up
Starting Position
Lie down sideways on the floor with the legs extended and stacking
the feet one on top of the other.
Place the elbow directly under the shoulder.
Align the head with the spine and keep the hips and knee in contact
with the floor.

Procedure
Perform the abdominal brace.
Slowly lift the hips and knees off the floor.
Raise the upper leg and continue to breathe while holding the position.
Lower the body towards the floor and repeat on the other side.
20XX 52
20XX 53
BIRD DOG SERIES
Objective
Improve anti-rotation and anti-extension capacities.
• Basic bird dog
Starting Position
Position the hands under the shoulder and the
knees under the hips, forming a box with a 90-
degree angle.
Keep the head, neck, and back straight.
Procedure
Perform abdominal brace.
Kick the right leg back until it is straight and in line with the torso.
Raise the left arm and reach forward until it is straight and in line with the torso.
Hold the position for one or two seconds and return to its starting position.
Repeat on the other leg.

20XX 54
Take Note
Keep the head in
neutral position to
lessen the stress on the
neck.

20XX 55
BIRD DOG SERIES
Single leg extension
Starting Position
Position the hands under the shoulders and the knees under the hips,
forming a box with 90-degree
angles.
Keep the head, neck, and back straight.

Procedure
Perform the abdominal brace.
Kick one leg forward until it is straight and in line with the torso.
Hold the position for one to two seconds and return to its starting
position.
Repeat on the other leg.
20XX 56
20XX 57
BIRD DOG SERIES
• Arm extension
Starting Position
Position the hands under the shoulders and the knees under the hips while
keeping head, neck, and
back straight.

Procedure
Perform the abdominal brace.
Raise one arm and reach forward until it is straight and in line with the
torso.
Hold the position for one to two seconds and return to its starting position.
Repeat on the other leg.
20XX 58
20XX 59
BIRD DOG SERIES
• Bird dog crunch
Starting Position
Position the hands under the shoulders and the knees under the hips, forming
a box with 90-degree angles.

Procedure
Perform the abdominal brace.
Simultaneously kick the right leg back and raise the left arm forward keeping
a straight line from the heel, back, neck and fingertip.
Slowly crunch the right knee and left elbow so that they will meet underneath
the body.
Kick the leg back and raise the arm forward again.
Repeat on the other side.
20XX 60
20XX 61
BIRD DOG SERIES
• Bird dog push-up
Starting Position
Position the hands under the shoulders and the knees under the
hips, forming a box with 90-degree angles.

Procedure
Perform the abdominal brace.
Slowly lift the right arm and the left leg.
Keep the body in a straight line and hold for one to two seconds.
Return to the starting position. Repeat on the other side.

20XX 62
20XX 63
SCAPULOTHORACIC EXERCISE
Objective
To improve shoulder stability.
• Standing YTW
Starting Position
Stand with shoulder width apart and bend the knees into a
half squat.
Slightly lean forward and keep the head in line with the
back.

20XX 64
SCAPULOTHORACIC EXERCISE
Procedure
Perform the abdominal brace.
Y: Raise the arms out 45-degree angle as to form a “Y”.
Keep the palms facing each other so that the thumb side of the hand is pointing up.
Squeeze the shoulder blades together.
Hold for one to two seconds and repeat the exercise.
T: Raise the arms out to the sides perpendicular to the body as to form “T”.
Thumb side of the hand is pointing up.
Squeeze the shoulder blades together.
Hold for one to two seconds and repeat the exercise.
W: Bend the arms and elbows tight to the ribcage as to form “W”.
Thumb side of the hand is pointing up.
Squeeze the shoulder blades together.
Hold for one to two seconds and repeat the exercise.
20XX 65
Take Note
Always keep the neck in a neutral position.
20XX 66
SCAPULOTHORACIC EXERCISE
Procedure
• Prone YTW Perform the abdominal brace.
Y: Extend the arms out in a “Y” position with thumbs pointing up.
Lift the arms off the floor and squeeze the shoulder blades
Starting Position together.
Lie down prone on Hold the position for three to five seconds and repeat the exercise.
T: Extend the arms on the side perpendicular to the body in a “T”
the floor. position with the
Keep the head, chest, thumbs pointing up.
Lift the arms and squeeze the shoulder blades together.
and the rest of the Hold the position for three to five seconds and repeat the exercise.
body still. W: Bend the elbows on the side of the body in a “T” position with
the thumbs pointing
up.
Lift the arms squeeze the blades together.
Hold the position for three to five seconds and repeat the exercise.
20XX 67
20XX 68
SCAPULOTHORACIC EXERCISE
Stability ball YTW
Starting Position
Lie down with the stomach on the exercise ball.
Keep the head in neutral position.
Procedure.
Perform abdominal brace.
Y: With the thumbs up and arms straight, raise the arms in front of the body and arms
to a form a “Y”.
Hold for one to two seconds and repeat the exercise.
T: With thumbs up and arms tight, raise the arms out to the side so body and arms
form a “T”.
Hold for one to two seconds and repeat the exercise.
W: With the thumbs up, arms bent and elbows tight to the ribcage, squeeze the
shoulder blades and rotate the hands as far back as possible so the arms form a
“W”. Hold for one to two seconds and repeat exercise.
20XX 69
20XX 70
LUMBO-PELVIC HIP EXERCISE
Objective
To activate and improve the muscle recruitment of the glutes.
• Glute hip bridge
Starting Position
Lie supine on the floor with knees bent.
Feet flat on the floor and shoulder width apart.
Position on the heels in line with the knees.
Rest the arms on the side of the trunk.

Procedure
Dorsiflex the ankle by raising the toes off the mat and planting the heels.
Perform the abdominal brace.
Raise the hips off the floor until fully extended.
The back of the head, shoulders, and feet are all in contact with the floor.
Hold for three to five seconds and return to the starting position.
20XX 71
Take note
Keep the feet closer to the butt
to isolate glutes.
Squeeze the butt tight as you
hold the position.

20XX 72
LUMBO-PELVIC HIP EXERCISE
Glute bridge hold
Starting Position
Lie supine on the floor with knees bent.
Feet are flat and shoulder-width apart.
Position the heels in line with the knees and place the hands flat on the
floor.

Procedure
Perform the abdominal brace.
Lift the hips off the floor as high as possible through your heels, back,
and arms.
Squeeze the glutes at the top and hold for 10 to 15 seconds.
Return to the starting position.
20XX 73
20XX 74
LUMBO-PELVIC HIP EXERCISE
Glute bridge march
Starting Position
Lie supine on the floor with knees bent.
Feet are flat and shoulder-width apart.
Position the heels in line with the knees and bend the arms to 90-degrees.

Procedure
Perform the abdominal brace.
Lift the hip through the arms, upper back, and feet.
Hold the bridge, lift one foot off the ground, bringing the knee in towards the
chest.
Do not let the hip sag all throughout the movement.
Lower the leg back on the floor and switch, bringing the other knee in towards the
chest. Hold for
two to three seconds for each leg.
20XX 75
20XX 76
LUMBO-PELVIC HIP EXERCISE
Glute bridge single leg extension
Starting Position
Lie supine on the floor with knees bent.
Feet are flat and shoulder-width apart.
Position the heels in line with the knees and bend the arms to 90-degrees.

Procedure
Perform the abdominal brace.
Lift the hip through the arms, upper back, and feet.
Hold the bridge and straighten one leg while the weight is supported on the
other leg.
Maintain the position for two to three seconds.
Lower the leg back on the floor and switch.

20XX 77
20XX 78
FOUNDATION CORE SQUAT SERIES
Objective
To build strength on the glutes, hamstring, and quadriceps.
• Prisoner’s squat
Starting Position
Stand erect with feet slightly wider than shoulder width, parallel and pointing forward.
Place the hands behind the head while pulling the shoulders and elbows back.

Procedure
Perform the abdominal brace.
Lower into a squat position
by pushing the hips back and
bending the knees until the
hip drops below knee level.
Hold at the bottom for one to
two seconds and return to the
starting position.

20XX 79
Take Note
Do not round
the upper
back.
Drive
through the
heels and not
on the toes.
Heels should
stay on the
ground.

20XX 80
FOUNDATION CORE SQUAT SERIES
Box squat
Starting Position
Stand erect in front of a box.
Aim for a box with a height that brings the thigh to a parallel squat position.
Feet are slightly wider than shoulder width, parallel, and pointing forward.
Place the hands behind the head while pulling the shoulders and elbows
back.

Procedure
Perform the abdominal brace.
Bend the knees and lower the butt to the box.
Sit back and hold for one to two seconds.
Keep the weight on the heels and return to the starting position.

20XX 81
20XX 82
FOUNDATION CORE SQUAT SERIES
Procedure
• Split squat
Perform the abdominal brace.
Starting Position
Flex the knees and lower the
Start in a split leg
hips until the back knee is just
position, with one leg
above the floor.
forward and one leg
Hold the position for one to
back.
two seconds.
Keep the feet hip-
Return to the starting position
width apart and put
by driving the weight back up
the hands on the hips.
with the front leg.
Repeat on the other leg.

20XX 83
20XX 84
FOUNDATION CORE SQUAT SERIES
Side squat
Starting Position’
Start in a wide stance position with toes and knees pointing
forward.

Procedure
Shift weight on one side and squat down.
The weight bearing leg should be bent and the opposite leg
should be kept straight.
Keep the knee of the bent leg over the toes.
Hold for one to two seconds and return to the starting position.
20XX 85
20XX 86
SINGLE LEG BALANCE SERIES
Objective
To develop balance and strength on the hip and leg muscle
• Single leg balance
Starting Position
Stand erect with the arms behind the head and the shoulders retracted.
Feet are parallel and flat on the floor.
Lift one leg up off the floor, raising it about one to two feet in the air.
Procedure
Perform the abdominal brace.
Lower into squat position by bending the knees and hips.
Lower up to the point where it becomes difficult to maintain balance.
Hold for one to two seconds.
Drive through the foot and return to starting position.
Repeat on the other leg.

20XX 87
Take Note
Keep the
chest facing
forward all
throughout
the
movement.
Knee should
be in line
with the toes
during the
squat
position.

20XX 88
SINGLE LEG BALANCE SERIES
Assisted single-leg squat
Starting Position
Stand erect with the shoulders retracted.
Feet are parallel and flat on the floor.
Hold onto a chair for balance.
Lift one leg up off the floor, raising it about one to two feet in air.

Procedure
Perform the abdominal brace.
Lower into a squat position while holding onto a chair.
Hold for one to two seconds and return to the starting position.
Repeat on the other leg.

20XX 89
20XX 90
SINGLE LEG BALANCE SERIES
Single leg squat on box
Starting Position
Position in front of a knee-high box.
Stand on one leg with the hands extended on the side of the body.

Procedure
Perform the abdominal brace.
Lower into a squat position for bending the knees and hips while simultaneously
raising the arms up
to counterbalance the body.
Continue lowering until the butt touches the box or the thighs are parallel to the
floor.
At this point, the arms are in line with the shoulders.
Drive through the foot and return to starting position. Repeat on the other leg.

20XX 91
20XX 92
SINGLE LEG BALANCE SERIES
Single leg balance and reach
Starting Position
Stand erect with shoulders retracted.
Feet are parallel and flat.
Lift one off the floor while balancing on the other leg.
Make sure that the knees and toes are straight forward.

Procedure
Perform the abdominal brace.
Reach forward with the raised leg and tap the floor with the same foot.
Return to starting position. Maintain the balance, reach out laterally with the same up
leg, tap the floor, and return to the starting position.
Lastly, reach out backward, tap the floor, and return to the starting position. Repeat on
the other leg.

20XX 93
20XX 94
SINGLE LEG BALANCE SERIES
Single leg reach deadlift
Starting Position
Stand erect with shoulders retracted. Feet are parallel and flat on the floor.
Loft one foot off the floor while balancing on the other leg.
Make sure that the knees and toes are straight forward.

Procedure
With a slight bend on the weight bearing knee, bend forward at the waist,
hinging
the hips with the chest out and back straight.
Once the legs and the trunk are parallel to the floor, hold for one to two
seconds and
return to the starting position. Repeat on the other leg.
20XX 95
20XX 96
TRAINING GUIDELINES
Core training is important in building a healthy kinetic chain and preventing injury.
It involves training functionality, that is, working the muscles using real-life
movements. Although each exercise targets certain muscles, the whole body is
involved.

As you exercise, be mindful of correct technique. Master the specific exercise

mechanics before you apply exercise progression. What is important is the quality of
your movement patterns rather than the number of repetitions that you make.
Determine the appropriate number of repetitions or adequate time interval based on
technical proficiency. For example, when you reach the number of repetitions or
time that you have set out to do for a given exercise without struggling with your
technique, then it is time to progress. You can do so by gradually increasing the
number of reps, time, or advancing to a more difficult variation of the exercise.

20XX presentation title 97

thank you