Name: Playbook - Joe Walker - Multi-Segmental Extension - Stability
Uploaded: 2023-05-18T04:19:57.700Z
Duration: 45 min
Description: Multi-Segmental Extension - Stability

Nick

Love the functional movement it’s great for my hip

Morgan

This program is designed for those who are looking to improve fundamental stability emphasizing multi-segmental extension. Perform these exercises after you’ve addressed extension mobility restrictions.

Lie on your back. Place a resistance band around 1 foot and straighten/elevate the leg while weight bearing on opposite heel with knee/hip flexed. Drive hips upward performing a single leg bridge. Hold 2-3 seconds. Repeat.

Supine Single Leg Glute Bridge Band Resisted

Lie on your stomach with one leg flexed out to the side. Push chest away from the floor keeping chin tucked. Slowly rotate your head/torso upward and away from the ground (on the same side as the flexed leg).

Prone DNS 4 Month Thoracic Extension/Rotation

On hands and knees. Keep core stable and slowly straighten one leg while sliding kettlebell under torso with opposite arm. Repeat with opposite sides.

Quadruped Hip Extension Kettlebell Pass Through

Sit back on heels, resting on knees in short kneel position. Grasp kettlebell by handle and hold in front of chest. Drive hips forward transitioning to a tall kneel position with glutes engaged. Press kettlebell out/away from chest.

Kneel- Short to Tall Kneel Kettlebell Horizontal Press

1/2 Kneeling with outside leg forward. Grasp handle with two hands. Lift arms upward in a diagonal lift pattern.

Multi-Segmental Extension - Stability

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