UPSKILL: SPRING 2017
TRAINING FOR PERFECT POSTURE
This quarter we focus on training the posterior chain. Just click to watch the videos.
Following on from last quarter’s focus on core
strength, this release we cover the importance of
training the posterior chain to provide a balanced
training approach.
The modern tendency for sitting and slumping for
many hours each day results in weaker core muscles,
which compromise posture and, consequently,
increase risk of pain and conditions such as kyphosis
lordosis. Posture can be improved by training several
muscles groups using a variety of training styles.
The posterior chain includes the hamstring, glutes,
erector spinae and latissimus dorsi, and one of this
chain’s functions is to work together to pull the body
upright against the force of gravity.
Featured presenter Brendan Tuck delivers a
brilliant TRX sequence, and our freestyle queen Kirsty
Neild has some unique ideas to inspire your group
classes, while Dominic Gili is on fire in the pool with
his incredible water workout. Wendi Carroll brings her
TRX
with Brendan Tuck
You rarely find a strong person with a weak back
and you'll never find a weak person with a strong
back! The muscles along the back line of the body,
the posterior chain, are the foundation for athletic
performance and posture. They help us to lift, jump,
sprint and keep us standing upright with perfect
posture. Comprising the TRX-based exercises
of Leg Lower with Single Leg Bridge, Hamstring
Curl, Hamstring Curl/Hip Press Combo, Overhead
Extension, and Low Row Series, this great sequence
is designed to effectively strengthen your clients’
posterior chain.
three decades of industry experience to this Pilates
sequence, Dan Henderson gets clever with the
kettlebells, and program creator Robert Steinbacher
will give you goosebumps as he takes you through his
bodyART sequence.
A big thank you to our friends at Elixr Health Club
Bondi, TRX Training Sydney and Primal NRG Fitness
in Sydney for their support during filming. As always,
dear Network Members, please drop me an email to
let me know your thoughts!
See you next quarter,
Stephen Parker, Upskill Coordinator
[email protected]
bodyART
with Robert Steinbacher
bodyART has a strong focus on posture using mobilisation, flexibility and
strengthening of core and postural muscles. Its unique emphasis on polarity,
the concept of working opposites to create balance; lengthening and
shortening, agonist and antagonist further enhances postural awareness
and strength. The Spiral Lunge uses the working leg front to back, causing
the body to stabilise and strengthen through the lumbar spine, pelvis, hips
and thighs. Arch and curl exercise variations emphasise the importance of
releasing and lengthening the spine with stability, alignment and breath-
focused movement. bodyART Level 1 Training is taking place in Sydney
between 2 and 5 November, and Melbourne on 18&19 and 15&26 November
– email [email protected] for details. Download free bodyART workshop
videos HERE and Like bodyART Australia on Facebook
Click HERE to access these – and the whole library of Upskill videos – in your Member Portal!
38 | NETWORK SPRING 2017