This workout focuses on controlling bodyweight and moving well through variable ranges of motion. You will use end range loading and eccentrics to challenge tissue tolerance.
(AS) Movement Strength B for Integrated Core and Pelvic Floor
Workout
Mechanical
No Themes Assigned
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout Blocks
Working Block
Horizontal Loading
(AS) Movement Strength and Active Mobility for Core and Pelvic Floor B
Circuit
x 3
This series is about recovering body control and using the strength you are gaining from your straight line loaded exercises. The core and pelvic floor work best when subconsciously loaded through authentic drivers. That is using your own body's mass and momentum.
ULT
(AS) 1/2 Kneeling Hip with Arm Circles (ULT)
reps
5-8
Tempo
controlled
reps
5-8
Tempo
controlled
This is a hip mobility exercise.
| Set | Reps | Tempo |
|---|---|---|
| 1 | 5-8 | Controlled |
| 2 | 5-8 | Controlled |
| 3 | 5-8 | Controlled |
ULT
(AS) Bridge Hold with Arm and Pelvis Circles
reps
4-6 per side
Tempo
controlled
reps
4-6 per side
Tempo
controlled
This is a coordination exercise with the hips and hand drivers.
| Set | Reps | Tempo |
|---|---|---|
| 1 | 4-6 per side | Controlled |
| 2 | 10 | Controlled |
| 3 | 10 | Controlled |
LMT
(AS) Band Transverse Plane Eccentric Rotation LMT
reps
5-8 per side
load
moderate
Tempo
controlled
reps
5-8 per side
load
moderate
Tempo
controlled
This exercise focuses on controlling motion through the transverse plane in the core.
| Set | Reps | Load | Tempo |
|---|---|---|---|
| 1 | 5-8 per side | Moderate | Controlled |
| 2 | 5-8 per side | Moderate | Controlled |
| 3 | 5-8 per side | Moderate | Controlled |
ULT
(AS) SLB with Hip Abduction and Hand Reaches
reps
5-8
Tempo
controlled
reps
5-8
Tempo
controlled
This is about body control and endurance at end ranges of motion.
| Set | Reps | Tempo |
|---|---|---|
| 1 | 5-8 | Controlled |
| 2 | 5-8 | Controlled |
| 3 | 5-8 | Controlled |