- Brace your abdominals, and maintain spinal alignment.
- Raise your torso up off the floor, hold and repeat. Continue on the opposite side.
- Keep the glute muscles engaged throughout the exercise. Progression
- Perform with hip abduction.
Prone Stance Reach Under- Reach out
Resistance: Body Weight
Hold time: 2 Sec.
- Begin in the push up position, feet should be wider than shoulder width. Strict attention to neutral spine and a stable pelvis.
- With your abs braced and glutes contracted reach under your body to the opposite hip, hold for 3 sec. and reach out at a 45' angle and hold for 3 sec., perform all 10-12 reps prior to switching sides.
- It is of paramount importance to keep your pelvis still, keep your knees locked and feet still. This is a fantastic exercise that incorporates the entire abdominal wall. Imagine the stick is on your back as you perform this exercise.
- Increase your hold time, alternate arms, use a very light dumbbell.
Dumbell Scaption 'V'
Scapula-Rotator Cuff-Postural Stability/Endurance
Hold time: 2 sec.
- Stand with your feet shoulder width apart. Or lay (prone on an incline bench, prone on ball.)
- Brace your abdominals, retract the cervical spine. (Neutral Spine Position)
- Stabilize your arms in a straight position.
- With your thumbs pointing up slowly raise the dumbbells out to your sides in a narrow 'V' position.
- Return to the start position and repeat.
- Maintain (cervical) neck retraction.
- Be sure not to shrug. (upper trap muscles)
- Make sure to not raise arms above ear level.
If you or your department has fitness testing for Medics please drop me a line and let me know what you do and how you do it, at firstname.lastname@example.org.