NorCal MTB Conditioning Program

Trainer : Al Painter

Introduction

Warm Up

Summary Of Program

ActivityTypeSetsRepsDurationTempoIntensityRest
Iso abs - side with abductionExercise2-315-20    
Quadruped Butt Blaster (1 Arm Raised)Exercise2-315-20    
Bridge on Floor (Progression 1 - 1 Leg)Exercise2-315-20    

Cool Down

Program Exercises

ISO ABS - SIDE WITH ABDUCTION

Reps: 15-20 | Sets: 2-3 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
  • Activate the core with a good drawing in and pelvic floor contraction.
Movement :
  • Start in a iso abs - side lying position, the elbow and knee are on the ground, core is activated, glutes are squeezed and shoulder blades are retracted and depressed.
  • Perform side bridge and simultaneously straighten opposite arm towards ceiling and abduct top leg into triple extension (at hip, knee, and ankle).
  • Hold for desired time and repeat.
  • Trainers: Watch for external rotation in the top leg and for flexion of the hips … if noticed it may indicate that more stretching or more cueing is needed.
  • Other progression: Inertia progression - cable resistance placed on the leg.


QUADRUPED BUTT BLASTER (1 ARM RAISED)

Reps: 15-20 | Sets: 2-3 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Assume neutral spine on hands and knees.
Movement :
  • Take a deep diaphragmatic breathe.
  • As you exhale, make an “S” sound, and draw your abdomen in as if to pull your belly button closer to your spine
  • Maintaining optimum spinal alignment, squeeze glutes and SLOWLY raise bent leg to ceiling.  The movement should be controlled by core stability and glute activity.
  • Only move as far as you can control spinal stability and return to the start position.  
  • Do not allow head to “jet” forward.
  • Maintain abdominal draw-in maneuver.
Progression Considerations :
  • Take a deep diaphragmatic breathe.
  • As you exhale, make an “S” sound, and draw your abdomen in as if to pull your belly button closer to your spine
  • Maintaining optimum spinal alignment, squeeze glutes and SLOWLY raise bent leg to ceiling. Raise one arm off ground. The movement should be controlled by core stability and glute activity.
  • Only move as far as you can control spinal stability and return to the start position.  
  • Do not allow head to “jet” forward.
  • Maintain abdominal draw-in maneuver.


BRIDGE ON FLOOR (PROGRESSION 1 - 1 LEG)

Reps: 15-20 | Sets: 2-3 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Begin by lying flat on floor in supine position with knees bent, feet flat, toes pointing straight ahead and arms by sides.
  • Activate core by drawing navel towards the spine and squeezing the glutes.
Movement :
  • With core activated and glutes squeezed, lift hips off ground to form a straight line between knees and shoulders.
  • Hold and slowly return back to floor, touching floor momentarily then repeat.
  • If your client feels their hamstring cramping, check their pelvis for correct alignment. Pelvis should be neutral - asis and psis should be even or horizontal. If there is a misalignment correct it. If you aren't sure then gently stretch the quads and try the exercise again.
Progression Considerations :
  • Starting in normal position, upon activating the core lift one leg off the floor.
  • With core activated and glutes squeezed, lift hips off ground to form a straight line between knees and shoulders.
  • Hold and slowly return back to floor, touching floor momentarily then repeat.
  • When exercise is completed, slowly lower the elevated leg to the floor, making certain that the client doesn't allow their core to shut down until contact with the floor has been made.
  • Repeat with other leg elevated.


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