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<img alt="" src="http://www.ptonthenet.com/images/exercises/n_215_lunge_frontal_with_anterior_reach/n_215_lunge_frontal_with_prog2_1.jpg" style="border:0px solid;"><br><img alt="" src="http://www.ptonthenet.com/images/exercises/n_215_lunge_frontal_with_anterior_reach/n_215_lunge_frontal_with_prog2_2.jpg" style="border:0px solid;"><br><br><b>Preparation :</b>
<ul><li>Maintain a tall posture throughout the exercise and good stability through the abdominal complex.</li>
<li>Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.</li>
</ul><br><b>Movement :</b>
<ul><li>This exercise involves a frontal plane lunge with a bilateral arm rotational reach</li>
<li>Perform a frontal plane lunge (for description – see ‘lunge – frontal’ in the exercise library)</li>
<li>In the deepest part of the lunge, overlap your hands and rotate arms around to the same side as the lunge leg (at chest height) as far as you can, maintaining balance – as shown</li>
<li>Push back to your starting position</li>
<li>Pay close attention to the video to observe the dynamics of this motion</li>
<li>The goal is to reach as far as you can within your abilities</li>
<li>TRAINERS: only allow range of motion (ROM) that can be balanced / controlled … if your client loses balance, decrease their ROM until they reach their threshold of success.</li>
</ul><img alt="" src="http://www.ptonthenet.com/images/exercises/n_86_1_arm_snatch/n_86_1_arm_snatch_1.jpg" style="border:0px solid;"><br><img alt="" src="http://www.ptonthenet.com/images/exercises/n_86_1_arm_snatch/n_86_1_arm_snatch_2.jpg" style="border:0px solid;"><br><img alt="" src="http://www.ptonthenet.com/images/exercises/n_86_1_arm_snatch/n_86_1_arm_snatch_3.jpg" style="border:0px solid;"><br><br><br><br><b>Preparation :</b>
<ul><li>Maintain good posture with shoulder blades retracted and depressed and good stability through the abdominal complex</li>
<li>Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.</li>
</ul><br><b>Movement :</b>
<ul><li>This movement involves an explosive deadlift to a upright row to a shrug</li>
<li>Begin with a very light weight as technique is crucial (approx. 10% of deadlift weight)</li>
<li>Grip the bar slightly wider than shoulder width (a ‘hook’ grip may be used) and point the elbows away from each other</li>
<li>This movement involves a quick 1 arm deadlift into an overhead throw action (however you are NOT going to release the weight)</li>
<li>Begin with a very light weight as technique is crucial (approx. 10% of 1 arm deadlift weight)</li>
<li>Stand with your feet slightly wider than shoulder width, toes pointed out slightly, looking toward the horizon (this ensures that the back remains flat)</li>
<li>Start with the dumbbell hanging towards the ground, between the legs – at the bottom of the deadlift - as shown (for description of deadlift – see ‘deadlift’ in exercise library)</li>
<li>Keeping the gaze towards the horizon, the intent is to drive the head straigt</li>
</ul><img alt="" src="http://www.ptonthenet.com/images/exercises/34_med_ball_ext_flexion_1.jpg" style="border:0px solid;"><br><img alt="" src="http://www.ptonthenet.com/images/exercises/34_med_ball_ext_flexion_2.jpg" style="border:0px solid;"><br><b>Preparation :</b>
<ul><li>Grasp a med-ball with both hands and keep elbows slightly bent.</li>
<li>Assume a squat position.</li>
</ul><br><b>Movement :</b>
<ul><li>Draw your belly button inward toward your spine.</li>
<li>From the squat position, squeeze glutes to start extending at the ankle, knee, hip and spine.</li>
<li>Flex shoulders overhead as far as can maintain neutral spine.</li>
<li>Lower to starting position, repeat as required.</li>
</ul><img alt="" src="http://www.ptonthenet.com/images/exercises/296_side_lunge_bicep_curl_1.jpg" style="border:0px solid;"><br><img alt="" src="http://www.ptonthenet.com/images/exercises/296_side_lunge_bicep_curl_2.jpg" style="border:0px solid;"><br><b>Preparation :</b>
<ul><li>Maintain good posture throughout the exercise with shoulder blades. retracted and depressed, good stability through the abdominal complex, and neutral spine angles.</li>
<li>Activate core with proper drawing in and pelvic floor contraction.</li>
</ul><br><b>Movement :</b>
<ul><li>While maintaining total body alignment, step sideways descending slowly by bending the lunge at the hips, knees, and ankles, and keeping the other leg straight in extension.</li>
<li>Keep most of your weight in the lunge leg and AVOID letting your back arch as you descend into the lunge.</li>
<li>In the deepest part of the lunge, perform a bicep curl and lower the weight slowly.</li>
<li>Use your hip and thigh muscles to push yourself up and back to the starting position.</li>
<li>Other progression: 1- inertia progression: for dumbbells, to cable, to tubing 2- Stable to Unstable: shoes on to shoes off to lunging onto an unstable surface (i.e. core-board, airex pad etc.).</li>
</ul>
<ul><li>Maintain a tall posture throughout the exercise and good stability through the abdominal complex.</li>
<li>Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.</li>
</ul><br><b>Movement :</b>
<ul><li>This exercise involves a frontal plane lunge with a bilateral arm rotational reach</li>
<li>Perform a frontal plane lunge (for description – see ‘lunge – frontal’ in the exercise library)</li>
<li>In the deepest part of the lunge, overlap your hands and rotate arms around to the same side as the lunge leg (at chest height) as far as you can, maintaining balance – as shown</li>
<li>Push back to your starting position</li>
<li>Pay close attention to the video to observe the dynamics of this motion</li>
<li>The goal is to reach as far as you can within your abilities</li>
<li>TRAINERS: only allow range of motion (ROM) that can be balanced / controlled … if your client loses balance, decrease their ROM until they reach their threshold of success.</li>
</ul><img alt="" src="http://www.ptonthenet.com/images/exercises/n_86_1_arm_snatch/n_86_1_arm_snatch_1.jpg" style="border:0px solid;"><br><img alt="" src="http://www.ptonthenet.com/images/exercises/n_86_1_arm_snatch/n_86_1_arm_snatch_2.jpg" style="border:0px solid;"><br><img alt="" src="http://www.ptonthenet.com/images/exercises/n_86_1_arm_snatch/n_86_1_arm_snatch_3.jpg" style="border:0px solid;"><br><br><br><br><b>Preparation :</b>
<ul><li>Maintain good posture with shoulder blades retracted and depressed and good stability through the abdominal complex</li>
<li>Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.</li>
</ul><br><b>Movement :</b>
<ul><li>This movement involves an explosive deadlift to a upright row to a shrug</li>
<li>Begin with a very light weight as technique is crucial (approx. 10% of deadlift weight)</li>
<li>Grip the bar slightly wider than shoulder width (a ‘hook’ grip may be used) and point the elbows away from each other</li>
<li>This movement involves a quick 1 arm deadlift into an overhead throw action (however you are NOT going to release the weight)</li>
<li>Begin with a very light weight as technique is crucial (approx. 10% of 1 arm deadlift weight)</li>
<li>Stand with your feet slightly wider than shoulder width, toes pointed out slightly, looking toward the horizon (this ensures that the back remains flat)</li>
<li>Start with the dumbbell hanging towards the ground, between the legs – at the bottom of the deadlift - as shown (for description of deadlift – see ‘deadlift’ in exercise library)</li>
<li>Keeping the gaze towards the horizon, the intent is to drive the head straigt</li>
</ul><img alt="" src="http://www.ptonthenet.com/images/exercises/34_med_ball_ext_flexion_1.jpg" style="border:0px solid;"><br><img alt="" src="http://www.ptonthenet.com/images/exercises/34_med_ball_ext_flexion_2.jpg" style="border:0px solid;"><br><b>Preparation :</b>
<ul><li>Grasp a med-ball with both hands and keep elbows slightly bent.</li>
<li>Assume a squat position.</li>
</ul><br><b>Movement :</b>
<ul><li>Draw your belly button inward toward your spine.</li>
<li>From the squat position, squeeze glutes to start extending at the ankle, knee, hip and spine.</li>
<li>Flex shoulders overhead as far as can maintain neutral spine.</li>
<li>Lower to starting position, repeat as required.</li>
</ul><img alt="" src="http://www.ptonthenet.com/images/exercises/296_side_lunge_bicep_curl_1.jpg" style="border:0px solid;"><br><img alt="" src="http://www.ptonthenet.com/images/exercises/296_side_lunge_bicep_curl_2.jpg" style="border:0px solid;"><br><b>Preparation :</b>
<ul><li>Maintain good posture throughout the exercise with shoulder blades. retracted and depressed, good stability through the abdominal complex, and neutral spine angles.</li>
<li>Activate core with proper drawing in and pelvic floor contraction.</li>
</ul><br><b>Movement :</b>
<ul><li>While maintaining total body alignment, step sideways descending slowly by bending the lunge at the hips, knees, and ankles, and keeping the other leg straight in extension.</li>
<li>Keep most of your weight in the lunge leg and AVOID letting your back arch as you descend into the lunge.</li>
<li>In the deepest part of the lunge, perform a bicep curl and lower the weight slowly.</li>
<li>Use your hip and thigh muscles to push yourself up and back to the starting position.</li>
<li>Other progression: 1- inertia progression: for dumbbells, to cable, to tubing 2- Stable to Unstable: shoes on to shoes off to lunging onto an unstable surface (i.e. core-board, airex pad etc.).</li>
</ul>
