Incorporating multiplanar exercises/movements into your workouts is a great way to enhance movement, fitness and performance. Multiplanar exercises work in more than one direction at a time. You can combine movements that mimic activities you perform every day or in sports. However, lately we have been focused on limiting impact and forces that may damage the spine but as the same time encourage and promote exercises that strengthen the core. These progressions are just that. With this Quadruped Bird Dog progression, I thought it would be great to take me (us) back to when we were babies. In progressing the Bird Dog I thought what better way to perform this movement (anti-extension, rotation and lateral flexion) with (1) keeping the navel drawn in and tight (that part of your core). (2) while challenging stability while going into the extension of the hip with the scapular flexion with the shoulder. The mental aspect of this movement is important as well because of the simultaneous two-limb movement in multiple directions, which is complex. The part of this movement like in your sport you must learn to keep the core stabile while performing known and unknown movements in different planes of motion.
Keeping the leg straight is emphasized for the hamstring. Bending the knee and rising up into hip hyperextension is great for glute emphasis. This is not perfect; It will be perfected in my article to come.
Quadruped Multiplanar Bird Dog camera iphone 8 plus apk | |
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| How-to & Style | Upload TimePublished on 17 Aug 2016 |
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