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VISIT FULL SITEPROGRAM FOR VIC SKI TEAM SKI TEAMSUSPENSION TRAINING.PRINTTrainer : Jean-Claude LegrasIntroductionIncorporating Suspension (TRX) and Stability ball in to your workout.Specifically designed to improve XC skiing! This is a a advanced work out. Youwill need to have full body awareness and control before using any suspensiontrainer.Warm UpThe first 11 exercise are designed to improve you mobility specific areas thatxc skier use and tend to be tight.Summary Of estChest – supine onFlexibility11060 secslowlow0IT Band - SMRFlexibility11060 secslowlow0Tensor Fascia LataeFlexibility11060 secslowlow0Flexibility11060 secslowlow0foam roll– SMRKneeling Hip Flexorhttp://www.ptonthenet.com/cap/capview.aspx?P MTcxMzI5 FSamtmRU84M2RWSGVnPT0 #st refDomain &st refQuery 15/09/2016, 5:26 PMPage 1 of 23

Trunk TractionFlexibility11060 secslowlow0Flexibility11060 secslowlow0Warrior I PoseFlexibility11060 secslowlow0Gastrocnemius –Flexibility11060 secslowlow0Flexibility11060 secslowlow0Flexibility11060 secslowlow0Flexibility11060 secslowlow0Lunge using TRXExercise310slowhigh0TRX Hamstring CurlExercise310slowhigh0TRX Atomic PressExercise310slowhigh0TRX ercise315slowmediumSupine on SBBackhand/ForehandSwing (Scapula)Functional HipAb/Adduction withStraight LegPectoralis Minor –with Stability BallLateral Flexion Side-Lying onStability BallLat - Kneeling withStability BallTriceps PressTRX 'Y' DeltoidRaiseHamstring Curl -http://www.ptonthenet.com/cap/capview.aspx?P MTcxMzI5 FSamtmRU84M2RWSGVnPT0 #st refDomain &st refQuery 15/09/2016, 5:26 PMPage 2 of 23

Supine with StabilityBallDumbbell se310slowmediumExercise315slowmediumExercise3Press – Flat toIncline on StabilityBall (Progression 1– 2 Feet Narrow)Overhead SerratusPulsePullover on StabilityBall with WeightLat Pull Down Prone on StabilityBall with TubingDumbbell Shoulder60 secslowPress: Kneeling onStability BallCool DownPROGRAM EXERCISESCHEST – SUPINE ON FOAM ROLLReps: 10 Sets: 1 Intensity: low Tempo: slow Rest: 0 Duration: 60sechttp://www.ptonthenet.com/cap/capview.aspx?P MTcxMzI5 FSamtmRU84M2RWSGVnPT0 #st refDomain &st refQuery 15/09/2016, 5:26 PMPage 3 of 23

VIEW VIDEOPreparation :Lie supine on foam roll as shown.Movement :Extend arms out to sides perpendicular to the torso asshown.Keep arms straight with palms up.PUSH BACK OF HANDS TOWARD FLOOR.IT BAND - SMRReps: 10 Sets: 1 Intensity: low Tempo: slow Rest: 0 Duration: 60secVIEW VIDEOPreparation :Position yourself on your side lying on foam roll.Bottom leg is raised slightly off floor.Maintain head in “neutral” with ears aligned withshoulders.This will be EXTREMELY PAINFUL for many, andshould be done in moderation.Movement :Roll just below hip joint down the lateral thigh to ?P MTcxMzI5 FSamtmRU84M2RWSGVnPT0 #st refDomain &st refQuery 15/09/2016, 5:26 PMPage 4 of 23

If a “tender point” is located, stop rolling, and rest onthe tender point until pain decreases by 75%.TENSOR FASCIA LATAE – SMRReps: 10 Sets: 1 Intensity: low Tempo: slow Rest: 0 Duration: 60secVIEW VIDEOPreparation :Body is positioned prone with quadriceps on foam rollIt is very important to maintain proper core control(abdominal drawn in position tight gluteus) to preventlow back compensations.Movement :Foam roll is placed just lateral to the anterior pelvicbone (ASIS)If a 'tender point' is located, stop rolling, and rest onthe tender point until pain decreases by 75%.KNEELING HIP FLEXORReps: 10 Sets: 1 Intensity: low Tempo: slow Rest: 0 Duration: 60sechttp://www.ptonthenet.com/cap/capview.aspx?P MTcxMzI5 FSamtmRU84M2RWSGVnPT0 #st refDomain &st refQuery 15/09/2016, 5:26 PMPage 5 of 23

VIEW VIDEOPreparation :Begin with one leg in a kneeling position and the otherleg bent at a 90 angle.Position the back leg in internal rotation.Movement :Draw your belly button inward.Squeeze your buttocks while rotating pelvisposteriorly.Slowly, move your body forward until a mild tension isachieved in the front of the hip being stretched.Next raise your stretch side arm up and over to theopposite side, while maintaining pelvis position.Hold side bend position and slowly rotate towardsback leg.Hold stretch for a minimum of 20 seconds.TRUNK TRACTION SUPINE ON SBReps: 10 Sets: 1 Intensity: low Tempo: slow Rest: 0 Duration: 60secVIEW VIDEOPreparation :Start from an inclined position on the ballhttp://www.ptonthenet.com/cap/capview.aspx?P MTcxMzI5 FSamtmRU84M2RWSGVnPT0 #st refDomain &st refQuery 15/09/2016, 5:26 PMPage 6 of 23

Legs should remain straight at knees.Movement :Extend the thoracic spine as far as can be controlledwith arms fully extended above headNOTE – Lumbar lordosis should NOT increase.BACKHAND/FOREHAND SWING (SCAPULA)Reps: 10 Sets: 1 Intensity: low Tempo: slow Rest: 0 Duration: 60secVIEW VIDEOPreparation :Face wall, place one hand shoulder height against thewall.Soften knees.Movement :Reach hand down across the opposite knee.Perform a gentle 'backhand swing' with your arm,rotating trunk.Keep feet stationary while rotating the trunk andswinging the arm.Keep the movement in a range of motion that view.aspx?P MTcxMzI5 FSamtmRU84M2RWSGVnPT0 #st refDomain &st refQuery 15/09/2016, 5:26 PMPage 7 of 23

WARRIOR I POSEReps: 10 Sets: 1 Intensity: low Tempo: slow Rest: 0 Duration: 60secVIEW VIDEOPreparation :Start in a standing position.Movement :Step laterally with the left leg until the legs are about 3feet apart.Move the right foot until it is directly facing the frontTurn the left foot so that it is at a 45 angle to the frontfootLunge into the right leg until you are approx. at a 90 angle at the knee jointKeep the left leg straight throughout the movementTurn the torso facing the same direction as the rightfootRaise both arms in full extension above the head inalignment with the earsExtend the neck to look up at the hands.GASTROCNEMIUS – FUNCTIONAL HIP AB/ADDUCTION WITH STRAIGHTLEGReps: 10 Sets: 1 Intensity: low Tempo: slow Rest: 0 Duration: 60sechttp://www.ptonthenet.com/cap/capview.aspx?P MTcxMzI5 FSamtmRU84M2RWSGVnPT0 #st refDomain &st refQuery 15/09/2016, 5:26 PMPage 8 of 23

VIEW VIDEOPreparation :Stand near a wall or sturdy object.Bring one leg forward and hover off the ground.Use your upper body to lean against wall.Your outstretched leg should form one straight lineand the subtalar joint should be in a neutral position.Movement :Draw your belly button inward toward your spine.Keep rear foot on ground, with opposite hip flexed.Next, slowly move through hips creating controlledsupination/pronation through the lower extremity.Controllably move in and out of stretch position forrecommended time.Switch sides and repeat directions.PECTORALIS MINOR – WITH STABILITY BALLReps: 10 Sets: 1 Intensity: low Tempo: slow Rest: 0 Duration: 60secVIEW VIDEOPreparation :http://www.ptonthenet.com/cap/capview.aspx?P MTcxMzI5 FSamtmRU84M2RWSGVnPT0 #st refDomain &st refQuery 15/09/2016, 5:26 PMPage 9 of 23

Start in a quadruped stance, maintaining neutralspinal angles.Perform a drawing-in manoeuvre with a pelvic floorcontraction.TRAINERS: Ensure that the pelvis does NOT shift toone side and that the trunk is in good alignment.Movement :Start by placing one hand on the stability ball so thatthe hand, elbow and shoulder are all on the sameplane (as shown).Maintain good cervical alignment (chin tucked).Simultaneously push the hand overhead whileexternally rotating the hand and arm.Keep the chest low for a more effective stretch.SLOWLY return to the starting position.LATERAL FLEXION - SIDE-LYING ON STABILITY BALLReps: 10 Sets: 1 Intensity: low Tempo: slow Rest: 0 Duration: 60secVIEW VIDEOPreparation :Slowly roll down the ball into a side lying position.If necessary, use a wall to anchor your feet.Movement :http://www.ptonthenet.com/cap/capview.aspx?P MTcxMzI5 FSamtmRU84M2RWSGVnPT0 #st refDomain &st refQuery 15/09/2016, 5:26 PMPage 10 of 23

Grasp the ball with bottom hand while maintaining aside lying position.Slowly, roll forward while applying a very slight pull ontop arm.When an area of tightness is found, hold for 20-30seconds, repeat for 2-3 reps.Stretching should never produce pain! Modify forwardand/or backward as needed.LAT - KNEELING WITH STABILITY BALLReps: 10 Sets: 1 Intensity: low Tempo: slow Rest: 0 Duration: 60secVIEW VIDEOPreparation :Position client in kneeling position with one arm onstability ball as pictured.Movement :Turn palm up (externally rotate the shoulder), pushthe low back up (lumbar flexion).When first resistance barrier is felt, hold for 20-30seconds.Repeat for 2-3 reps then switch to the opposite arm.http://www.ptonthenet.com/cap/capview.aspx?P MTcxMzI5 FSamtmRU84M2RWSGVnPT0 #st refDomain &st refQuery 15/09/2016, 5:26 PMPage 11 of 23

LUNGE USING TRXReps: 10 Sets: 3 Intensity: high Tempo: slow Rest: 0 Duration: --VIEW VIDEOPreparation :Adjust system so that lowest point is 12” from ground.Convert system into 'single handle mode'.Position body about 3ft in front of TRX.Movement :Engage core and lower into lunge position whilepressing suspended leg back.Ensure knee of weight-bearing leg does not gobeyond toe during this phase of movement.Ankle knee and hip of weight-bearing leg should stayin alignment throughout exercise.Avoid an excessive forward lean during movement bykeeping shoulders over hips.Swing knee forward as returning out of lunge, notingto work the arms in opposite directions as if running,as shown.Notes : 3 sets of 10 on each legTRX HAMSTRING CURLReps: 10 Sets: 3 Intensity: high Tempo: slow Rest: 0 Duration: --http://www.ptonthenet.com/cap/capview.aspx?P MTcxMzI5 FSamtmRU84M2RWSGVnPT0 #st refDomain &st refQuery 15/09/2016, 5:26 PMPage 12 of 23

VIEW VIDEOPreparation :Position TRX system so that it is 12" above ground.Begin on back with both heels placed in foot cradles.Press hips up off ground.Keep feet flexed toward shins and maintain bodyalignment.Keep upper body relaxed and arms alongside bodyon floor.Movement :Elevate hips and pull heels in toward glutes inhamstring curl motion.Return to start position.Perform strong, controlled repetitions.Notes : Keep leg and hips high !TRX ATOMIC PRESSReps: 10 Sets: 3 Intensity: high Tempo: slow Rest: 0 Duration: --VIEW VIDEOPreparation :Adjust TRX system so that it is 12" above ground.Body is prone with head positioned closest to TRXhttp://www.ptonthenet.com/cap/capview.aspx?P MTcxMzI5 FSamtmRU84M2RWSGVnPT0 #st refDomain &st refQuery 15/09/2016, 5:26 PMPage 13 of 23

system.Both feet are placed toes-first, deeply into footcradles.Assume a 'push-up position' where tailbone is thehighest point.Do not allow hips to sag toward floor.Movement :Perform a suspended push-up.Keep core engaged and do not allow hips to sag.At top of push-up, drive the hips high in the air andpull knees into chest in a reverse crunch motion.Return to beginning plank position in a controlledmanner.Notes : Keep core on!TRX PREACHER TRICEPS PRESSReps: 10 Sets: 3 Intensity: high Tempo: slow Rest: 0 Duration: --VIEW VIDEOPreparation :Adjust TRX system so that it is 18" above ground.From a kneeling position, grasp the handles with asupinated grip, hands shoulder-width apart.Movement :http://www.ptonthenet.com/cap/capview.aspx?P MTcxMzI5 FSamtmRU84M2RWSGVnPT0 #st refDomain &st refQuery 15/09/2016, 5:26 PMPage 14 of 23

Tip forward on knees, bend elbows and press headbetween hands, controlling the movement byactivating triceps.Shoulder angle remains constant throughoutmovement.Extend elbows and tilt back to starting position whilemaintaining a straight body position from knees toshoulders.Adjust hip position over knees to change resistance.Notes : Again keep core on. Do not let lower back sag down like an old horseTRX 'Y' DELTOID RAISEReps: 10 Sets: 3 Intensity: high Tempo: slow Rest: 0 Duration: --VIEW VIDEOPreparation :Adjust TRX system to fully lengthened position.Face system and grasp handles with both handsusing a 45 grip.Lean back and walk feet toward system until desiredresistance is felt.Distribute weight onto heels.Arms are extended in front of body at shoulder height.Engage core and hold body px?P MTcxMzI5 FSamtmRU84M2RWSGVnPT0 #st refDomain &st refQuery 15/09/2016, 5:26 PMPage 15 of 23

Movement :Raise extended arms without bending elbows untilarms create a 'Y' overhead.Maintain constant tension on TRX and avoid leadingmovement with hips.At shallower angles you may find it difficult to keeptension on TRX.Configuring feet in a 't' position allows for a transitionof weight from back to front foot and should solve thisproblem.Lower body back to start position in a slow controlledeccentric motion.Keep body aligned throughout exercise.Notes : Keep body ridged NO saggingHAMSTRING CURL - SUPINE WITH STABILITY BALLReps: 15 Sets: 3 Intensity: medium Tempo: slow Rest: -- Duration: -VIEW VIDEOPreparation :Start by lying on back with arms outstretched andpalms up.Place heels on ball with toes pointing straight up.Movement :http://www.ptonthenet.com/cap/capview.aspx?P MTcxMzI5 FSamtmRU84M2RWSGVnPT0 #st refDomain &st refQuery 15/09/2016, 5:26 PMPage 16 of 23

Perform an abdominal draw-in and squeeze glutes toraise your hips from the floor.Next, curl your heels toward your glutes by bendingyour knees.Slowly return to the start position while maintaininglevel hips throughout the entire exercise.Do not allow the feet to externally rotate while flexingthe knees (keep toes pointing straight up).Do not allow your hips to drop while flexing the knees.If your hips continue to drop, descend the progressionby performing hip extension only.Progress