Pathfit1 Lesson 3 (Week 6-7)

Lumbo Phelvic Hip Exercise

• are so-called because the movements around the waist and hip area are actually combinations of movements that happen in the lumbar spine (lower back) and the hips (hip joint).

• It is also known as lumbo-pelvic rhythm.

• The hips provide tilting from side to side, forward and backward rotation, or side to side, forward and backward rotation, or side to side rotation to combine with the movements of the lumbar spine to achieve its full range of motion.

Lumbo Phelvic Hip Exercise

• To activate and improve the muscle recruitment of the glutes.

Glute hip bridge

• Starting position:

• Lie supine on the floor with knees bent.

• Free flat on the floor and shoulder width apart.

• Position the heels in line with the knees. Rest the arms on the side of the trunk.

Glute Hip Bridge Hold

• Starting position:

• Lie supine on the floor with the knees bent.

• Feet are flat and shoulder width apart.

• Position the heels in line with the knees and place the hands flat on the floor. 

Glute Bridge March

• Starting position:

• Lie supine on the floor with knees bent.

• Feet are flat and shoulder-width apart.

• Position the heels in line with knees and bend the arms to 90 degrees.

Glute Bridge Single Leg Extension

• Starting position:

• Lie supine on the floor with knees bent.

• Feet are flat and shoulder-width apart.

• Position the heels in line with the knees and bend the arms to 90 degrees.

Foundation of Core Squat Series

• is a structure set of squat variations designed to build the foundation of strength, stability, and proper movement mechanics.

• It emphasizes activating the core muscles (abdominal, obliques, lower back, and hips) while performing different forms of squats.

• To build strength to the glutes hamstring and quadriceps.

Prisoner’s Squat

• Starting position:

• Stand erect with feet slightly wider than shoulder width, parallel and pointing.

• Place the hands behind the head while pulling the shoulders and elbows back.

Box Squat

• Starting position:

• Stand erect in front of a box.

• Aim for a box with a height that brings the thigh to a parallel squat position.

• Feet are slightly wider than shoulder width, parallel, and pointing forward.

• Place the hands behind the head while pulling the shoulder and elbows back.

Split Squat

• Starting position:

• Start in a split leg position, with one leg forward and one leg back.

• Keep the feet hip-width apart and put the hands on the hips.

Side Squat

• Starting position:

• Start in a wide stance position with toes and knees pointing forward.

Single Leg Balance Series

• a structure set of balance exercises performed on one leg, designed to improve stability, strength, coordination, and body awareness.

• To develop balance and strength on the hip and leg muscles.

Single Leg Balance

• Starting position:

• Stand erect with the arms behind the head and the shoulders retracted.

• Feet are parallel and flat on the floor.

• Lift one leg up off the floor, raising it about one to two feet in the air.

Assisted Single-Leg Squat

• Starting position:

• Stand erect with the shoulders retracted. 

• Feet are parallel and flat on the floor.

• Hold onto a chair for balance.

• Lift one leg up off the floor, raising it about one to two feet in air.

Single Leg Squat on Box

• Starting position:

• Position in front of a knee-high box.

• Stand on one leg with the hands extended on the side of the body.

Single Leg Balance and Reach

• Starting position:

• Stand erect with shoulders retracted.

• Feet are parallel and flat on the floor.

• Lift one foot off the floor while balancing on the other leg.

• Make sure that the knees and toes are straight forward.

Single Leg Deadlift

• Starting position:

• Stand erect with shoulder retracted.

• Feet are parallel and flat on the floor.

• Lift one foot off the floor while balancing on the other leg.

• Make sure that the knees and toes are straight forward, the hips with the chest straight.