Task | Movement | Repetitions/progression |
---|---|---|
Trunk mobility Warm-up | Lateral bends | 10 to the left 10 to the right |
Torso totations | 10 to the left 10 to the right | |
Small arm circles | 10 forward 10 backward | |
Large arm circles | 10 forward 10 backward | |
Torso rotations with high and low reaching | 10 reaching up to left, down to right 10 reaching up to right, down to left | |
Trunk endurance | Abdominal hollowing | Increase difficulty of exercise by:
|
Side bridging | ||
Front bridging | ||
Bird dog | ||
Mobility | Walking over surfaces of varying incline/decline, density and up and down stairs | 8–10 min of walking on an outdoor walking path |
Active cool down | Hamstring stretch | 2 sets of 20 s holds |
Quadriceps stretch | 2 sets of 20 s holds | |
Gastrocnemius/soleus stretch | 2 sets of 20 s holds | |
Triceps stretch | 2 sets of 20 s holds | |
Pectoral stretch | 2 sets of 20 s holds |