All 4’s Beginner Exercises Flashcards
What is the goal of watch dog?
To stabilise the spine in neutral against the weight of the moving arm and leg. Great way to connect to diaphragmatic breathing and deep core stabilisers.
What is the muscle focus, spinal shape, pelvic position and contraindications of the watchdog?
Muscle focus: TA, Obliques
Spinal shape: neutral
Pelvis position: neutral
Contraindications: knee issues
What are the mobilisers of the watchdog?
Anterior deltoid, glutes max, hamstrings, hip flexors and vasti of quadriceps.
What are the stabilisers of the watchdog?
TA, pelvic floor, obliques, multifidus, serratus anterior, mid/lower trapezius and pectoralis major.
What is the goal of short plank - knee hovers?
To stabilise the spine in neutral against gravity without the support of the knees. A great one for the TA.
What is the muscle focus, spinal shape, pelvic position and contraindications of the short plank knee hovers?
Muscle focus: abdominals
Spinal shape: neutral
Pelvis position: neutral
Contraindications: knee injuries and wrist injuries.
What are the mobilisers of short plank knee hovers?
None
What are the stabilisers of short plank knee hovers?
Shoulder girdle stabilisers, multifidis, obliques, TA, quadriceps, pelvic floor and pectorals.
What is the goal of the short
Plank leg lifts?
To increase strength and endurance of shoulders, arms and abs whilst giving the hip extensors a fiery workout. Challenge to keep pelvis and spine in neutral against movement of legs.
What is the muscle focus, spinal shape, pelvic position and contraindications of the short plank leg lifts?
Muscle focus: erector spinae and hip extensors.
Spinal shape: neutral
Pelvis position: neutral
Contraindications: knee/wrist injuries
What are the mobilisers of the short plank leg lifts?
Hamstrings and glutes max.
What are the stabilisers of the short plank leg lifts?
TA, shoulder girdle stabilisers, multifidis, obliques, quadriceps, pelvis floor, pectorals major, anterior deltoid and serratus anterior.
What is the pre-requisites of the short plank leg lift?
Short plank- knee hover
What is the goal of the push up on knees?
To strengthen the muscles of the arms whilst maintaining a neutral spine.
What is the muscle focus, spinal shape, pelvic position and contraindications of the push up on knees?
Muscle focus: Pecs, triceps and abdominals
Spinal shape: neutral
Pelvis position: neutral
Contraindications: wrist/knee injuries
