FINALS Flashcards
➢ includes a range of exercises designed to increase your range of motion, control muscles surrounding each joint, and help you move more actively
➢ ability to move freely
➢ prevents you from getting injuries
➢ allows you to squat deeper, run faster, and train harder
mobility training
EXAMPLES OF MOBILITY TRAINING
– bracing the core
– elbow plank
– squats
– hip bridge
– dead bug
– bird dog
• process of quickly
activating all your core
muscles and sucking in
your stomach
• You then hold this
tightness while you
perform a particular
exercise motion.
bracing the core
• an isometric exercise for
core stability, where you hold a position comparable to a push
-up
for as long as you can
• a simple, powerful
bodyweight exercise that
can be done almost
anywhere and requires no
equipment
elbow plank
• an exercise in which a standing person lowers to a position in which the torso is erect and the knees are deeply bent and then rises to an upright position
squats
• involve squeezing your glutes and lifting your hips up toward the ceiling
hip bridge
• a type of core
strengthening exercise that targets the abdominal muscles
• requires deep concentration and steady engagement of multiple muscle groups at the same time, including the core, arms, and legs
dead bug
• also known as quadruped alternating arm and leg
• a strengthening and endurance exercise that promotes the stability of
your spine
bird dog
targets the rectus abdominis
bracing the core
core stability
elbow plank
targets the gluteus maximus
squats
targets the gluteus maximus as well as the spine
hip bridge
targets abdominal muscles, including th core, arms, and leg
dead bug
targets spine stability
bird dog
• provides a lot of support
for your spine —
particularly in your lower back
• lift objects safely and more efficiently
• good prep for contact sports
bracing the core
