Principles of Functional Exercise
Downward Cable Chop ■ Grasp handle of cable with both hands, keeping arms straight, but elbows not locked out. ■ Keep abdo ...
upward Chop ■ Keeping abdominals tight and neutral spine. ■ Twist from the hips while pulling arms upward. ■ Repeat ...
Transverse Cable Chops ■ Keeping abdominals tight and neutral spine. ■ Hold cable in both hands with arms out in front of ...
Sit up To Throw ■ Lie with lower back resting on gym ball, keeping shoulder blades off the ball and maintaining a neutral spi ...
Step Back Medicine Ball Twists ■ Stand with med ball held out straight out in front of you. ■ Take step back while twistin ...
Side Step Chop ■ Hold a medicine ball in front of body. ■ Step to side and raise ball diagonally overhead. ■ Bring ball ...
Pike on Ball ■ Get in a pushup position, then rest the tops of your feet on a Swiss ball. ■ Keep your legs as straight as ...
The Jacknife ■ Start in push up position with your feet on the Swiss ball and hands on floor below shoulders. ■ Hold spine i ...
Bosu Ball Spike ■ Maintain balance while standing on a Bosu ball. ■ Hold a medicine ball overhead, keep abdominals tight a ...
PRogRESSIoNS kEY ...
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CoRRECTIvE ExERCISES FoR RuNNERS AND CYCLISTS ...
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