Visual Coaching Pro Software Version 1.0.2.0
Tips
Position the roller perpendicular to the body in the thoracic region with the hips on the floor & the hands behind the head.
Slowly extend the spine over the roller & open the chest by lowering the elbows towards the floor.
Cautions
Do not rest in the extended position for too long.
Discontinue the stretch if pain of discomfort is experienced in the ribs or spine.
Visual Coaching Pro Software Version 1.0.2.0
Tips
Place the hands securely on the stability ball with the fingers facing the floor & the elbows slightly flexed.
Lower the chest towards the ball then press up to the start position. Do not allow the elbows to hyper extend at the end of the push up.
Maintain neutral spinal curves & keep the neck in line with the spine.
Cautions
This exercise requires adequate strength to perform correctly & safely.
Maintain a secure hand position on the stability ball throughout the exercise.
Visual Coaching Pro Software Version 1.0.2.0
Tips
Take an exaggerated step forward & keep the shoulders above the hips & simultaneously perform a biceps curl.
Contact the ground with a heel to toe stride while keeping the lead knee directly over the foot then push firmly back to the start position.
The knees should track in line with the centre of the feet while the hips & shoulders remain square.
Cautions
Do not allow the front knee to travel past the position of the foot unless specified otherwise by an exercise
Do not round the spine as the torso rotates.
Visual Coaching Pro Software Version 1.0.2.0
Tips
Looking straight ahead, start with the feet wider than the hips & the arm straight.
Thrust the hips forward, keeping the weight through the heels with neutral curves in the spine.
Bend the knees to dip under the Kettlebell to absorb the weight.
Cautions
Maintain a firm grip on the Kettlebell & control both phases of the swing.
Visual Coaching Pro Software Version 1.0.2.0
Tips
Start with the feet wider than shoulder width with the hips & shoulders square & facing forward.
Lower the hand towards the opposite thigh then reverse the movement back to the start position in a backhand fashion.
Control the speed of the barbell when returning back to the start position & do not allow the spine to flex.
Cautions
Ensure that the other end of the barbell is secure against the corner of the wall.
If you have a history of shoulder injury or other shoulder pathologies, seek professional advice prior to commencing this exercise.
Visual Coaching Pro Software Version 1.0.2.0
Tips
Keep the head & shoulders in contact with the ground. The angle of the supporting knee may vary as required & the closer the foot is to the hips the greater the amount of plantar flexion can be achieved.
Lift the hips off the floor until the thighs are in line with the torso & press further onto the toes.
Either hold the position for the prescribed duration or repeat the exercise continuously.
Cautions
Do not allow the spine to extend past the neutral position unless specified otherwise by an exercise professional.
Visual Coaching Pro Software Version 1.0.2.0
Visual Coaching Pro Software Version 1.0.2.0
Tips
Perform the power shrug then the high pull.
Maintain the same torso angle during the first pull & do not let the hips rise before or faster than the shoulders.
As the dumbbells rise just above the knees thrust the hips forward keeping the dumbbells close to the body. When the lower body reaches near full extension shrug the shoulders while keeping the arms relatively straight.
For the high pull flex forward at the hips & thrust the hips forward as the dumbbells rise just above the knees.
When the lower body reaches full extension shrug the shoulders & pull the dumbbells towards the chest.
Cautions
Do not round the spine while pulling the dumbbells.
Visual Coaching Pro Software Version 1.0.2.0
Tips
Start with the feet approximately shoulder width apart with the dumbbells in line with the shoulders.
Perform a squat, bring the dumbbells in front of the chest then reverse the movements back to the start position.
Maintain a rigid torso during the squats, particularly as the dumbbells are brought in front of the chest.
Cautions
Do not round the spine during the squats.
Visual Coaching Pro Software Version 1.0.2.0
Tips
Start with the feet shoulder width apart or slightly wider. Maintain neutral spinal curves & continue to look forward.
Extend the hips & knees, simultaneously pulling the sandbag to the chest & then press it above the head.
Return the sandbag to the ground carefully & repeat the movements as prescribed.
Cautions
Outdoor surfaces such as grass or gravel are the recommended in case the sandbag needs to be dropped.
Do not round the spine & ensure that you have a firm grip on the sandbag, especially when it is above the head.
Visual Coaching Pro Software Version 1.0.2.0
Tips
Position the hips over the stability ball with the feet supported against a wall, the hands behind the head & the elbows wide.
Starting in a laterally flexed position, raise the body up as high as comfortable then return to the start position.
Cautions
This exercise requires adequate balance so keep the feet secure against the wall.