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
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
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 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.
Visual Coaching Pro Software Version 1.0.2.0
Tips
Grasp the handle with a pronated grip & raise the elbows to the side to pull the handle towards the chest.
The wrists should remain below the height of the elbows & try not to allow the body to sway.
Cautions
Do not round at the shoulders or flex the spine.
Do not raise the hands forward from the body.
Visual Coaching Pro Software Version 1.0.2.0
Tips
Start with the hands forward & the chest & chin up. Sit the hips back & squat to the ground, pushing firmly into the ground to extend back to the start position.
As the hips lower towards the ground, reach the hands forward to maintain balance while keeping the foot flat on the ground.
Cautions
Do not relax the leg muscles at any stage of the squat.
Do not allow the knee to travel past the vertical position of the toes.
If you have a history of knee injury or other knee pathologies, seek professional advice prior to commencing.
Visual Coaching Pro Software Version 1.0.2.0
Tips
Assume a front support position with the hands under the shoulders & neutral curves in the spine.
Maintain a rigid torso & the neutral spinal curves then lift the knees off the ground to assume a push up position.
Remain in this position for the prescribed time then return to the start.
Cautions
Keep the neck in line with the spine & do not allow torso to sag or the thoracic spine to flex.
Visual Coaching Pro Software Version 1.0.2.0
Tips
A general guideline in relation to the height of the stability ball is that the hips should be positioned in line with or slightly higher than the knees.
Secure the band or tubing under the stability ball & start with the arms close together with the elbows above the head.
The position of the arms may vary depending on the flexibility of the shoulders & the thoracic spine.
Keep the upper arms stationary & extend & flex the elbows. Continue to look forward & maintain an erect posture.
Cautions
Ensure that the bands or tubing are secure under the ball & strong enough to cope with the tension that is developed during this exercise.
Keep the upper arms stationary & do not flex the head forward.
If you have a history of shoulder injury or other shoulder pathologies, seek professional advice prior to commencing.
Visual Coaching Pro Software Version 1.0.2.0
Tips
Start with the forearm flat on the ground & the elbow under the shoulder.
The hips & shoulders should face forward with the neck in line with the spine.
Keeping the feet together, lift the hips up & down with small & quick movements.
Cautions
Do not round the spine or allow the shoulder blade to wing or lift off the ribs.