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PERSONAL TRAINER ROUTINES.

EXERCISE Back

Tube Walk

Tube Walk

Preparation:

  1. From a standing position, place feet hip width apart with tubing under the middle (arch) of both feet and one handle of the tubing in each hand.
  2. Bend knees to an approximate quarter squat position and trunk to an approximate 60° angle from the standing (vertical position.
  3. Cross the handles of the tubing so the right handle is in the left hand and vise versa.
  4. Align body in ideal posture for this position (head, shoulders, low back, abdomen, hips, knees, ankles and feet).

Movement:

  1. Activate and maintain the abdomen by drawing the belly button inwards.
  2. Move the shoulder blades back and down as if performing a bent-over row and maintain this position.
  3. Lift one foot and take a side step.
  4. Repeat for 30 seconds in one direction, and then switch directions emphasizing the other leg for 30 seconds.
  5. Avoid rocking the upper torso over the 'push-off' hip. There should be no extra trunk motion.
  6. Avoid buckling at the knees and ankles or excessive internal rotation of the 'push-off' knee and ankle. If this occurs and persists, the load may be too challenging. Use light resistance!

 

 

Type:  Strength

Progressions: None

Other Notes: None

 

 

 

 

 

 

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