(Block 1: Option B) - PRESCRIPTION: - Accumulate 30-60 seconds total of an isometric contraction over the course of 1-2 sets, (I personally do 1 x 60 sec each position, 1-2 x per week during a GPP phase) - Add load once 60 sec can be accumulated in one set from a single leg long lever position - ADAPTATIONS: - Isolates each of the 4 major myofascial slings: Lateral, Posterior Oblique, Anterior Oblique, Deep Longitudinal - Develops hip girdle strength and stability in all planes of motion = Limited energy loss & expanded movement capacity - Strengthen important musculature that is often overlooked: QL, Abductors, Adductors, Hip Flexor, Psoas = Minimized common soft tissue injuries - Improve hip and torso rigidity = Increased force transfer capabilities - Improve work capacity of hip girdle musculature in a controlled manner = Extended ability to resist fatigue and perform at high outputs - EXERCISES: - SL Prone Plank, SL Supine Plank, Groin Plank, Glute Plank, Reverse Crunch, DB Suitcase, GHD Hip Extension, GHD Sit Up (no GHD at hotel, so had to improvise)
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February 2023
Regan QuaalHead Strength & Conditioning Coach at Shakopee High School |