The One Hundred

Question 1

This is the?

What is its purpose?

Preparation:
Layer 1:
Layer 2:
Layer 3:

Answer 1

The One Hundred = to stregthen the core & lumbar spine It is a static excerise

Prep: Lying in supine set-up
* Knees bent and in line with hips
* Feet flat on the floor
* Arms down by side of body, palms down
* Back of the neck lengthened
* Scapulae stabilised
* Spine in neutral
* Core muscles TVA & PF engaged (30%

**Layer 1: **
* Exhale and float one leg off the floor initiating the move from the hip, foot relaxed
* Bring the knee to rest directly above the hip, shin parallel to the ceiling – hold for 5-10 breaths
* Exhale and slowly lower the leg to the floor, until the foot rests back in the ‘start position

Layer 2 (exercise):
* Raise one leg as prep exercise
* Engage TVA
* Inhale to prepare
* Exhale and slide the ribs to the hips,
lengthening the lumbar spine (imprint)
* Raise the second leg to come alongside the **first leg
* Hold for 5-8 breaths
* Exhale and lower one leg at a time

Layer 3 (progression):
* Both legs raised, as above
* Inhale to prepare
* Exhale and raise head and shoulders off the floor
* Hold for 5 breaths
* Exhale and lower head to the floor
* Lower legs one at a time as before

Question 2

What are the prime movers in The One Hundred and what are it’s 3 stabilizers?

Answer 2

The hip flexors and the 1. Transversus Abdominis 2. Lumbar Multifidus 3. Internal Obliques

Question 3

What are the 8 teaching points for The 100?

Answer 3

• Keep shoulders down and away from ears
• Avoid pressing into the floor during the movement - avoid tension
• Keep knee over hip, legs in tabletop
• shins parallel to the ceiling
• engage core 20-30% / slightly imprinting
• strong active arms in layer 3
• peach under chin in layer 3
• look over knees in layer 3

(the breaths are the reps, breathe in 1-5 out 1-5 x 10 = the 100)

Question 4

How many breaths do we hold on The One Hundred?

Answer 4

5-10

Question 5

What are 3 modifications for The One Hundred?

Answer 5

• Cushion/block under head
• Cushion under lumbar spine
• Block between knees

Question 6

What are 3 adaptions for The One Hundred?

Answer 6

• Fewer reps
• Keep head down
• One leg only (go down a level)

Question 7

What are 3 progressions for The One Hundred?

Answer 7

• Stretch legs out
• Beat the arms
• Hold for more breaths (no
  more than 10)

Question 8

Release stretch?

Answer 8

Full body stretch