Ass Flashcards
(38 cards)
Activation Exercises
YTW
GLUTE HIP BRIDGE
Meant to develop the mind and the body connection. It prepares the big muscles. It wakes up the major muscles
Activation exercise
Under YTW
Scapulothoracic Exercise
It involves the scapula and the thoracic vertebrae
Scapulothoracic exercise
The middle part of the spine
Thoracic vertebrae
Under glute-hip bridge
Lumbo-pelvic exercise
Meant to activate your lumbar and pelvic region
Lumbo-Pelvic Exercise
Stability skills
Dead bug
Lateral rolling
Bird dog
Scapular press
Planks
Squats
They strengthen and stabilize your core, your spine and back muscles
Dead Bug
Same side dead bug
Ipsilateral
Same side dead bug
Ipsilateral
Other side or opposite side of dead bug
Contralateral
It targets your abs, your hips and your back
Lateral rolling
Simple core exercise improving your spine neutrality and relieves back pain
Bird dog
The downward facing dog pose. Targets pectoralis muscle
Scapular press
Scapular press
Scapular protaction - latismus dorsign
Scapular retraction - attract the scapula - cobra pose
Plank series
Low
High
Side
Squats
Box
Split
It challenge the gluts, the hamstrings, the lower body and endurance
Squats
Whole body exercise training both upper and lower body stability and endurance
Squat sequence
Locomotor skills
Crawling
Landing
Jumping
Hopping
Skipping
Leapijg
Jogging
Running
Back pedal
Sliding
Grapevine
There is a transfer of location
Locomotor skills
Crawling
Bear crawl (linear)
Bear crawl (lateral)
Gorilla crawl (linear and lateral)
They trigger dormant muscles in the hips.
Crawling
