Strength With Back Emphasis

Trainer : Anne Falconer

Introduction

Warm Up
Marching, knees up, shoulder and arm circles.

Summary Of Program

ActivityTypeSetsRepsDurationTempoIntensityRest
Squat - 1 LegExercise210 each side    
CentipedeExercise26-8    
Farmer's WalkExercise2 30 sec.   
Medicine Ball Row: Bent OverExercise212    
Single Leg Reverse Lateral Reach and Arm ReachExercise210 each side    
Lower Trap DipExercise210    
Deadlift to Row with Barbell SuitcaseExercise28 each side    
Tricep Dip with Leg RaiseExercise210-12    
Cobra - FloorExercise24    
Reverse Plank - Table TopExercise23-4    
Iso abs - side with abductionExercise28    

Cool Down

Program Exercises

SQUAT - 1 LEG

Reps: 10 each side | Sets: 2 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Perform drawing in and pelvis floor contractions.
  • Lift one leg off the floor and dorsiflex elevated ankle.
  • Keep feet parallel in frontal plane.
  • Maintain level hips.
Movement :
  • Grip toes in your shoes or on the floor (IF NO SHOES).
  • Initiate the squat by bending the knee, keep the shoulder blades down and together.
  • As your knees bend, flex forward slightly in the spine but keep chest up.
  • Squat down as deep as you can with good control, maintaining heel contact with floor and watching hip and knee alignment (no pronation).
  • Return back to starting position and repeat.
  • Progressions: Inertia progressions, no weight to dumbbells to cables to tubing.


CENTIPEDE

Reps: 6-8 | Sets: 2 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

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Preparation :
  • This exercise involves dynamic Lumbo Pelvic Hip Stabilization, therefore it is essential that the client exhibits EXCELLENT technique during the movement and has a high level of core stability.
  • Maintain drawing in and pelvic floor contraction during the entire exercise for spinal support.
Movement :
  • Start by leaning over at the waist, and place the palms of the hands on the floor (as shown).
  • Ensure that there is a soft bend in the knees for proper load transfer through the pelvis.
  • Maintain stiffness in the core (with drawing in) and walk your hands away from the feet one at a time.
  • Continue hand movement until the shoulders are in full flexion (arms are over the head) or until the point before compensation will occur.
  • Hold the hands over the head, palms on the floor and slowly start walking the feet towards the hands one at a time (like a CENTIPEDE!).

FARMER'S WALK

Reps: -- | Sets: 2 | Intensity: -- | Tempo: -- | Rest: -- | Duration: 30 sec.

View video
Preparation :
  • Choose a weight that can be controlled along a frontal plane.
  • Keep hips level and maintain scapular retraction and depression.
  • Activate core with drawing in and pelvic floor contraction.
Movement :
  • Keep chin tucked, chest high and look straight ahead.
  • Grip weight so that palms face the thigh.
  • Take comfortable stride lengths and maintain even cadence in your stepping (avoid swinging the weight to avoid putting excess torque on your spine).
  • If any compensations occur (i.e., pronation distortion, Trendelenburg, etc.) stop the exercise and decrease the load.
  • Maintain level hips and shoulders. If any compensations occur, regress to base exercise.
  • Progression: To increase neuromuscular challenge of this exercise, move from two extremities to one – perform movement with only one weight in one hand (palm facing the thigh).


Notes : You can load two grocery bags with books if you don't own weights.Walk forward as space allows, then turn around and walk forward again.

MEDICINE BALL ROW: BENT OVER

Reps: 12 | Sets: 2 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Grasp the medicine ball.
  • Assume a 60-45° bent-over position (commonly known as a functional stance).
Movement :
  • From the start position, draw your belly button inward toward your spine.
  • Maintaining optimal posture, pull the medicine ball toward your abdomen.
  • Focus on generating movement from your core instead of just pulling with your arms.
  • Return to the start position and repeat movement.
  • Maintaining optimal posture is paramount.
  • Use a slow repetition tempo (Examples: 3-1-3, 2-2-2, 4-0-2). Slower speeds will challenge the deep abdominal stabilization mechanism. Once stability is mastered, progress to faster speeds.
  • Progression: Stable to unstable (unstable surface i.e., core-board, Airex pad).


SINGLE LEG REVERSE LATERAL REACH AND ARM REACH

Reps: 10 each side | Sets: 2 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Initiate a thorough dynamic warm-up prior to starting this exercise; this engages the nervous system.
Movement :
  • Step one leg behind the other and laterally, while reaching with the same side arm overhead and laterally as shown.
  • Try to keep hips parallel and do not rotate to increase reach because this will only cause compensations.
  • Once peak range with optimal posture is reached, step back to starting position.
  • Pay attention to the video for relative timing of this exercise.
  • Perform desired number of repetitions and then switch to the other side.


LOWER TRAP DIP

Reps: 10 | Sets: 2 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

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Preparation :
  • Maintain a tall posture throughout the exercise and good stability through the abdominal complex.
  • Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
Movement :
  • This exercise involves retracting and depressing the scapula against their upper body weight.
  • The starting position is exactly the same as a bench dip (see starting position for ‘bench dip’ in exercise library or observe video link for this exercise).
  • Instead of bending the elbow, they remain fixed throughout the exercise.
  • The movement only occurs at the scapulo-thoracic joint (shoulder blades).
  • The action is allowing your bodyweight to ‘load’ the scapula into elevation and protraction (shoulder blades going up and apart), then contracting the lower traps and rhomboids to facilitate depression and retraction (shoulder blades going down and together).
  • Perform desired number of reps.
  • TRAINERS: ensure that the client stays close to the bench. If you notice: rounding of the back, excessive internal rotation of the shoulders, or a forward head carriage, these may be signs that the exercise is too advanced and should be avoided.


Notes : You can do this on a stable chair or couch, or at the bottom of stairs.

DEADLIFT TO ROW WITH BARBELL SUITCASE

Reps: 8 each side | Sets: 2 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Keep the knees slightly bent and the gaze towards the horizon. Ensure the client is very proficient at a row – 1 arm standing before prescribing this exercise.
Movement :
  • Begin with a light barbell (approximately 40% of normal 1 arm bent over row weight).
  • Grip the barbell with one hand in the center of the bar and hold to the side of the body. Ensure the bar is balanced before beginning the movement.
  • Looking towards the horizon and with the knees bent to approximately 20°, hinge at the hips and flex the trunk forward (as shown).
  • Hold and perform a 1 arm barbell row (for further explanation, see 'row – bent over with barbell').
  • Lower the weight and return to standing.
  • Repeat.


TRICEP DIP WITH LEG RAISE

Reps: 10-12 | Sets: 2 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
Movement :

Notes : Use a stable surface under you hands, such as a bottom stair ,

COBRA - FLOOR

Reps: 4 | Sets: 2 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Laying face down on the floor in prone position, have arms beside your hips.
  • Activate core by drawing in navel towards spine and squeezing glutes.
Movement :
  • With core and glutes activated, lift chest off the floor, lift arms up and back towards the hips rotating thumbs towards the ceiling.
  • Pause momentarily at the top of the lift then return to starting position; at all times keeping the chin tucked into the chest.
  • Upon completion of the movement, repeat.
  • Don't over emphasize arching of the back to lift the chest off the floor. Only lift to where the client is comfortable – no lower back pain should be felt. If so check sequencing of glute, erectors and hamstrings.


REVERSE PLANK - TABLE TOP

Reps: 3-4 | Sets: 2 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Place your hands behind you on the mat with your fingers pointing forward toward your buttocks.
  • Place both feet in front of you flat on the floor hip width apart.
Movement :
  • Lift your torso from the mat to weight bear on both hands and feet evenly.
  • Bring your torso as close as you can to neutral spinal alignment.
  • If you would like to challenge yourself, keep neutral spinal alignment and lift one foot off the floor to 'march'.
  • Hold the position, then return to the starting position and repeat for 3-5 repetitions.


ISO ABS - SIDE WITH ABDUCTION

Reps: 8 | Sets: 2 | 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.


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