progression . That ’ s OK though , because they are given permission to choose – but more about that later .
Extension exercises
Back extension , hip extension and shoulder extension combat the constant flexion that the body is in due to our lifestyle movement patterns . The traditional exercises that have been used in the past are back extensions off the floor , bridges and standing deadlift actions . To tweak these to provide a fresh focus , so it doesn ’ t feel like more of the same , play around with how these can be combined with other exercises to provide more of an overall body workout . A back extension can be combined with a tricep push up and a plank since they are all in the prone position . A combination could be : 1 Lying prone , lift the head and shoulders off the floor with hands positioned under the shoulder
2 Lift head and shoulders and then perform a tricep push up to lift the torso off the floor
3 Lift head and shoulders , tricep push up and then lift knees off the floor for a hand plank for a few seconds before dropping the knees to the floor and then lowering the upper body .
In this exercise , the back extension is a constant action at the start of each sequence but then combined with other movements that require the extension to be maintained . The overall effect after performing several repetitions of each step is that the whole body is involved rather than it being a simple chest lift off the floor .
Rotation
Our bodies are designed to rotate . We have joints designed to rotate , for example , the ball and socket of the hip and shoulder , and we have muscles that pull the body into
The 30-second article
• By adding progressions to traditional exercises we can target muscle imbalances and weaknesses
• Back extension , hip extension and shoulder extension exercises can be combined with other exercises to provide an overall body workout
• Moves like the side-lying leg adductor can have a rotation element added to them
• The starting point of each exercise should be something everyone can do , before progressive intensity is added in the form of reduced points of support , changed lever length , or an added balance component
• Always be able to justify why you are instructing any given exercise you deliver .
rotation , like the abdominal obliques and glutes .
Adding rotation to tweak traditional exercises can add an element of interest , especially when it is unexpected . The good old side-lying leg adductor ( Jane Fonda would love this ) can have rotation added . 1 Lying on the right side of the body with both legs stacked on top , lift the top leg up and down approximately 30cm
2 While performing this action , bring the top arm ( left ) from above the head to the thigh with each lift
3 Now using the right arm that you are lying on , lift and lower the torso with each repetition to do a side plank movement
3 Here is where we can add rotation :
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