AFAA Chapter 6

progression

an option that allows the fitness class participants to increase complexity, impact, or intensity of a movement or movement pattern

regression

an option that allows the fitness class participants to decrease complexity, impact, or intensity of a movement or movement patterns

modifications

adaptions to movements in order to accommodate specific requests, make moves possible for individuals with specific needs

plank progression

single leg iso-ab, iso-ab with arm reach, iso-ab to pushup position, iso-ab to rotation

planks regression

iso-ab on knee, iso-ab on wall, reduce time holding

plank common form mistakes

pelvis dropping, excessive arch in low back, head dropping forward, shoulders elevated, holding breath, hips too high, hands clasped together, legs together

planks cue to correct

engage core and glutes before starting exercise

make the body rigid from ear to knee

depress shoulder blades and protract shoulder girdle

keep forearms parallel

legs and feet stay hip width apart to prevent adductor assitance

breath normally

squat to press progression

increase external resistance, squat and curl one arm overhead press

squat to press regression

squat to curl, standing curl to one arm overhead press

squat to press common form mistakes

not completing each movement fully before starting the next, swinging hips for momentum

squat to press cues to correct

keep chest tall and above hips with back parallel to shins

avoid swinging weight during curl

focus on form over amount of weight lifted

complete each movement individually before starting the next

push up progession

elevate feet for decline push up, perform on one leg, shift body weight to one arm, slow down eccentric portion, wear weight vest

push up regression

perform on knees, wall, or bench

push up common mistakes

low back arch, head dropping, not protracting shoulders at top of push up

push up cues to correct

engage glutes and abs, maintain neutral cervical spine, protract by pushing at the top

scaption progrestion

increase loads or reps, decrease stability of surface

scaption regression

decrease load or reps

scaption common form mistake

using momentum to swing weights up, low back arch, forward head, elbows bent

scaption cues to correct

control weight through range of motion

engage glutes and abs

maintain neutral cervical spine

keep arms straight or decrease weight

bent over row progressions

increase load or reps

bent over row regression

decrease load or reps

bent over row common form mistakes

not maintaining neutral spine and looking up, not keeping shoulders down, rounding low back

bent over row cues to correct

engage abs

maintain neutral cervical spine

tip forward at hips like taking a bow

renegade row progessions

increase load, add push up between rows, perform single leg

renegade row regression

decrease or eliminate load, perform on knees, lay prone on stability ball

renegade row common form mistakes

shifting side to side, low back arch, retracting and winging scapula of stabilization arm, dropping head

renegade row cues to correct

engage glutes and abs

stabilize hips to prevent shifting side to side

engage shoulder muscles of down arm and protract scapula

maintain neutral cervical spine with eyes looking directly at floor

lunges progressions

increase reps, add load with dumbbells, make explosive by jumping, add sagittal/frontal/transverse planes, perform on one leg

lunges regressions

perform stationary, decrease lunge depth, perform squats

lunge common form mistakes

feet turning out or in, low back arch, knees caving in

lunge cues to correct

maintain feet and knees pointed straight ahead

engage glutes and abs

tip forward at the hips to engage glutes

maintain neutral cervical spine

single leg squat progression

squat lower, add small weight to reaching arm

single leg squat regression

reduce ROM, put floating foot down for better control

single leg squat common form mistakes

performing exercise too quickly, knee caving in, rotating at trunk

single leg squat cues to correct

pick a spot on floor and keep eye on it

only squat as low as you can while maintaining form

sit back like you’re seating yourself in a chair

single leg deadlift progressions

add weights

single leg deadlift regressions

reach to knee, reach to shin, use floating leg for light balance

single leg deadlift common mistakes

thoracic rounding, not hip hinging, locked knees, trouble balancing

single leg deadlift cues to correct

push glutes back and bend at hips, soften the knee, pick a spot on floor and keep an eye on it

tube walking progression

increased distance, lower to slight squat position, increase resistance of band

tube walk regression

decrease distance, reduce resistance of band, use no band

tube walk common form mistake

not keeping knees aligned with feet, allowing them to rotate; using momentum to rock the body

tube walk cues to correct

keep knees over feet by pushing the knees out

decrease resistance if rocking side to side

engage the glutes as you step out

kettlebell swing progression

increase load or repetition

kettlebell swing regression

decrease loads or reps

kettlebell swing common mistakes

not maintaining alignment or stability in the spine or shoulders

kettlebell cue to correct

engage glutes and abs

engage lats

burpees progression

increase tempo or reps, increase height jumped, perform two pushups, add a tuck jump

burpee regression

push up from knees, use bench, do not perform jump, step legs out one at a time

burpee common mistakes

low back arch, turning feet out during squat, allowing head to fall forward and shoulders to elevate during push up

burpee cue to correct

maintain feet in line with knees

engage glutes and abs

maintain a neutral cervical spine

keep shoulder blades down

army crawl progressions

increase distance, time, or speed

army crawl regression

reduced distance, time, or speed

army crawl common mistakes

lifting hips too high while moving forward

army crawl cues to correct

engage glutes and abs

decrease speed

jack push climb progression

increase speed while maintaining form

jack push climb regression

no arms overhead for jumping jack, stand up straight instead of jumping jack, plank instead of push up, hold plank instead of mountain climbers

jack push climb cues to correct

slow down

engage glutes and abs

stabilize strong when kicking feet out behind you

tuck chin in push up and mountain climbers

tuck jump progression

increase reps

tuck jump regression

decrease reps, double squat in between, decrease the intended height of the knee drive, prisoner squat

tuck jump common mistakes

not keep feet pointed straight head, allowing knees to cave inward, low back arch, looking down or up

tuck jump cues to correct

maintain feet in line with knees

maintain neutral cervical spine

speed skaters progression

increase speed/depth when landing/distance jumped

speed skater regression

decrease speed/depth/distance jumped

speed skater common mistakes

feet not pointing straight, excessive forward lean, rotation of trunk

speed skater cues to correct

keep feet, chest, and face pointed ahead

engage glutes and abs

flex at the ankle, knee, and hip

overhead medicine ball throw progression

increase reps and rate of throws, increase weights of ball

overhead medicine ball regression

decrease low/reps

overhead medicine ball mistakes

elbows bent, low back arch, not reaching completely overhead

overhead medicine ball cues

emphasize lats by keeping elbows extended and following through

engage glutes and abs

pick a spot on the floor to aim throw

inch worm progression

walk hands out further requiring more core activation

inch worm regressions

allow knees to bend, decrease ROM

inch worm common mistakes

feet and knees not in alignment, shift weight side to side during walkout, low back arch

inch worm cues

feet and knees should stay in alignment straight ahead

engage glues and abs at the bottom of the movement

keep hips parallel to the ground

butt kicks progressions

increased reps, perform in multiple planes

butt kick regressions

decrease reps/intended height of drive

butt kick mistakes

not keeping feet pointed straight

allowing knees to cave in on landing

low back arch

looking up or down

butt kick cues

maintain feet in line with knees

engage glutes and abs

open up hips while keeping core activated

maintain neutral cervical spine

crab walk progressions

increase distance, time, speed

crab walk regression

reduce distance, time, speed

crab walk mistakes

feet too wide, highs too high, not maintaining shoulder depression, side to side waddle, rounding of spine

crab walk cues

maintain feet in alignment with knees, hips, shoulder with feet straight

keep shoulder blades depressed by sliding scapular towards back pockets

engage glutes and abs

jump lunge progression

box jump, single leg

jump lunge regression

squat jump, stationary lunge

jump lunge mistakes

hard landing, knees caving in

jump lunge cues

land quietly

camel pose progression

lengthen palms down flat on soles of feet

camel pose regression

hands stay at back of pelvis

camel pose mistakes

letting lower ribs lift up

camel pose cues

draw ribs in, lifting through chest

chain pose progression

lift heels, lower buttock to heels, extend arms forward; place a block between thighs

chair pose regression

perform pose near a wall so, in lower position, tailbone just touches wall

chair pose mistakes

shoulders lift towards ears, knee not aligned, low back arch

chair pose cues

draw shoulders away from ears

draw knees evenly together

lengthen spine and draw navel towards spine

engage and lengthen through arms

crow pose progressions

squeeze legs against arms, straightening elbows, draw inner knees up near armpits

crow pose mistakes

gaze directed back rather than forward

crow pose cues

low slightly forward

where eyes go, body follows

elbow over wrists

downward dog progression

perform on one leg and opposite arm

downward dog regression

drop to knees

downward dog mistakes

gaze forward, back arched, weight in hands