💪Leg pull series. .
👍controlled strength work .
👍 gets everything working. #upperquadrant#lowerquadrant#core#pelvicfloor#diaphragm#glutsandhamstrings .
. 👍more reps the more you will work on endurance. .
👍focus on form, the only thing moving should be 1 leg at a time. .
👍exhale to lengthen
. 👍inhale to return or inhale to hold if you want to slow the flow down/increase the difficulty.
. 🔵Leg pull in prone prep 👉L1, L2.➡️ focus on maintaining a neutral pelvis. 👍imagine a tray of drinks resting on your lower back, no spilling! 👍you could also put an ovaball or something similar on your lower back to focus your attention here. . .
🔵Leg pull in prone:
👉L1 ➡️ initiate the movement with tucking the tailbone under to come to a neutral spine. Push your forearms into the floor to activate your serratus. 👉L2 ➡️ (I find way harder than L3!) focus on keeping everything still except the 1 leg you are floating off the floor. 💪huge amount of rotation control needed to stop the pelvis dropping to 1 side. 👉L3. In full plank position ➡️ focus on keeping a neutral pelvis, push through the heels of your hands, widen your collar bones and glide your shoulder blades down your back (creating a lovely big gap between your ears and shoulders).
🔵Leg pull in supine:
👉L1 ➡️ focus on shoulder and hand placement so that when you are up in supine plank hands are stacked under shoulder. 👍 keep a level pelvis. 👍 keep looking forward. 👉L2 ➡️ slide a foot into wards you focusing in keeping a level pelvis, giving the gluteus on the supporting side an extra squeeze should help with this. 🍑 .
👉L3 ➡️ really increases hamstring demand on the supporting/static leg... Really engage your pelvicfloor and deep abdominals, squeeze your quads and gluts. Float the leg as far as you can maintain a level pelvis and keep gluts engaged. .
➡️video sped up, take your time! #physioflowpilates#pilates#appipilates#legpullinsupine#legpullinprone#controlledstrength#health
When an athlete has become really proficient in their movement, then testing should be exactly THAT: a test that will put they expose weaknesses that need to be addressed!
Higher level athletes MUST be put through their paces when being assessed (providing of course, they have passed a lot of requisite testing and are pain free). How short is their amortization period (especially if they are explosive athletes)? Do they have equal weight bearing of their hips in internal / external rotation?
Are they as mobile, stable and strong on one arm as opposed to the other?
How does a flat thoracic spine react to extremes of rotation and extension?
Simply testing an athlete on a table and assessing their range of motion or isometric strength are valid markers but have absolutely NO implication to a gravity situation, let alone with speed, and sudden changes of direction. "Uni-lateral / uni-directional" sports such as golf create dominances as the season progresses. It is for this reason that a post-season assessment, off- season #assessment and pre-season assessment should be done!
Making sure they perform is great!
Making sure they perform by eliminating most risks is the KEY!