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2. FUNCTIONAL REHABLUMBO-PELVIC-HIP REGION ADVANCING EXERCISES FOR THE INJURED ATHLETE
3. CORE Do we have one?
What is it?
How do you strengthen it?
Is it strength or coordination?
4. BASIC EXERCISES Supine stabilization
Prone stabilization
Quadruped stabilization
5. SWISS BALL Seated
? wall squat ? wall push-up
Supine
? bridge ? march ? rotations 90/90
Prone
? walk-out ? walk-out push-up
?inchworm ? inchworm rotation
? rotations ?marching
? knee to chest ? leg lifts
6. THERABAND and JC BANDS Rotations
Circles
Bows
Good Mornings
? Three ways
Railroad Cars
Punches & Flies
7. PLANK Bows-n-Toes
? leg lifts ? march
Side position
? static ? leg lifts ? arm lifts
Push-up position
? as above
BOSU or Swissball
? as above ? plyos
Do for a time or repsDo for a time or reps
8. MEDBALL Walk series
Abs
? rotation ? sit-up & reach ? passes
Standing Abs
? wall slams ? squat throw
Throw n Chase
? forward ? overhead
Ground
? V-ups ? Rotations ? 2-Ball
9. MEDBALL PARTNER Toss
? front ? side ? rotations
PNF Toss
Slams
Rotations are in sittingRotations are in sitting
10. KETTLEBELL Swings
? Overhead ? Chops ? Lunges
PNF
? Chops ? Throws
Single Leg Stance
? Stage 1 ? Stage 2
Figure 8s
Swing To Hop Swing to hop in three stages.Swing to hop in three stages.
11. DUMBBELLS Swings
Rotations
Squat Press
Deadlifts Modified
Swings To Hop
Figure 8s
SLS PNF
Lunge Press
Lunge Twists
12. ADVANCED Push-Up Row-Row
Push-Up T-band Shoulder
Two Person Push-Up
Grappler Push-Up
Grappler Plank With Med Ball
13. MEASUREMENTSStuart McGuill Hyper
men=165 sec.
women=185
Wedge test
men= 180sec
women=160
Side plank
men= 165sec.
women=175
Arch Phys Med Rehab 1999: 80(8) p. 941-944 Endurance times for low back stabilization exercises: Clinical targets for testing & training from a normal database.Arch Phys Med Rehab 1999: 80(8) p. 941-944 Endurance times for low back stabilization exercises: Clinical targets for testing & training from a normal database.