The One Hundred Flashcards
The One Hundred preparation & it’s purpose/ benefit =
KNEE FOLDS
Purpose and benefit: Hip, knee mobility, and stabilisation of the pelvis
Instructions and teaching points:
- Inhale, exhale and gently float one foot off the floor bringing the shin parallel to the ceiling
- Inhale and hold
- Exhale and float the foot back down
- Repeat on the other leg – 3-4 repetitions each side alternating
- Ensure the pelvis remains neutral and stable throughout the exercise
The One Hundred Abdominal Prep and its Purpose/ benefits =
Purpose and benefit: Improve neck initiation and thoracic flexion; warm up the rectus abdominis
Instructions and teaching points:
- Lie in a neutral supine position with arms down by the sides on the mat
- Inhale and lengthen through the back of the neck, lifting the head off the mat
- Exhale and curl the upper back off the floor, reaching the arms forward parallel to the floor and in line with the shoulder joint – focus on sliding lower ribs toward hips and keeping the abdominals engaged
Inhale lowering the arms and curling back down through the spine to neutral alignment - Repeat 5 times
The One Hundred exercise Purpose and benefit
Strengthen the core, rectus abdominis, quadriceps, gluteals, deltoids, and neck flexors; enhance circulation
The One Hundred - LAYER 1
- Set up in supine position
- Raise one leg to tabletop
- Inhale to prepare, engage PF/TVA
- Exhale and slide the ribs to the hips, lengthening the lumbar spine (imprint)
- Raise the second leg to come alongside the first leg
The One Hundred - LAYER 2 INTERMEDIATE LEVEL
- Both legs are raised, as in LAYER 1
- Inhale to prepare to lengthen through the back of the neck
- Exhale and curl the upper back off the floor as in the ‘abdominal prep’, sliding lower ribs toward pelvis
- Reach arms forward, parallel to the floor keeping shoulders stabilised
- Stay for a maximum of 8-10 breaths while making small beats with arms to enhance circulation, focusing on the downward phase
- 1 breath = inhale for 5 small beats and exhale for 5 small beats
- Performing 8-10 breaths in this format = 80-100 beats
- Exhale and lower head to the floor
Lower legs one at a time as before
The One Hundred - LAYER 3 INTERMEDIATE PROGRESSION
- Lie supine in a neutral position
- Raise legs one at a time to Table-Top position
- Inhale and lengthen through the back of the neck, exhale and curl the upper back
- Reach arms forward, parallel to the floor
- keeping shoulders stabilised
- Hold this position and then extend your legs out to a point of challenge (Improver level)
- Stay for a maximum of 8-10 breaths while making small beats with your arms to enhance circulation, focusing on the downward phase
- 1 breath = inhale for 5 small beats and exhale for 5 small beats
The One Hundred - LAYER 4 ADVANCED PROGRESSION
- Lower legs closer to the floor
- 1 breath = inhale for 5 small beats and exhale for 5 small beats
- Performing 10 breaths in this format = 100 beats
The One Hundred Prime Movers
- Rectus abdominis
- hip and neck flexors
- internal and external obliques on curl up, and muscles of the rotator cuff.
- Isometric hold of hip flexors, adductors, quadriceps, and rectus abdominis (RA)
The One Hundred Stabilisers
- TVA
- internal and external obliques,
- multifidus
- rectus abdominis
The One Hundred Muscles Stretched
- Gluteals
- trapezius
- hamstrings
- spinal erectors
- quadratus lumborum
The One Hundred Joint Action
Joint action: Hip flexion, spine flexion
The One Hundred Plane of Movement
Saggital
The One Hundred: Teaching points (4)
Teaching points
1. Ensure shoulders are stabilised throughout
2. Maintain TVA engagement and keep in modified curl up position
3. Ensure movement comes from the shoulder joint
4. Ensure LTB throughout
The One Hundred: Watch out points (7)
- Breath-holding
- Abs doming
- Hands flapping
- Movement coming from the elbows
- Poor neck alignment
- Legs dropping out or down
- Back arching if legs are lower as per progression
The One Hundred: Imagery (2)
- Beating water with the arms
- Imagine your arms are on springboards
