Hoist Fitness ROC-IT - Manual (Page 35)

C. SEATED CORE PROGRESSIONS (CORE
STABILIZATION AND STATIC BALANCE):
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appropriately sized* stability ball with both
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The exercise will progress over time by
manipulating the following variables to
increase the balance challenge, yet allow the
maintenance of balance for 10 – 15 seconds
without compromise to technique or upright
posture. The variables should be manipulated
in the following order and be added to the
existing challenge only when the previous
challenge is mastered as the position is held
effectively for 10 – 15 seconds:
1. Narrowing base of support by moving feet
and knees towards each other
2. Raise center of mass by lifting the arms
overhead or create postural asymmetry by
keeping one arm elevated while extending the
other out to the side
3. Create asymmetry by rotating the body in
one direction
4. Remove sensory input by closing eyes, then
tilting the head to one side (eyes closed)
5. Reduce points of contact by lifting one foot
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single foot)
6. Introduce additional unstable surfaces by
placing the feet onto a medicine ball (start at
variable one with feet on medicine ball)
Progress the challenges over time, holding
each position 10 – 15 seconds for a total of
60 seconds initially and progressing towards a
total of 90 seconds
D. PRONE BALL WALK-OUTS TO KNEE
TUCKS (CORE CONDITIONING):
Lie prone on a stability ball and slowly walk
the body out into a press-up position with
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directly under the shoulder and lower legs
placed on top of the ball. The exercise
intensity can be increased by positioning the
apex of the ball further down the lower limb
Exhale, bend the knees, pulling them
towards the chest while pushing the buttocks
upwards into the air.
Slowly return to the starting position and
repeat
Begin with a 30 second interval, progressing
towards 60 seconds as conditioning levels
and tolerance improve
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sustaining the weight of the body and allow the thighs to lie roughly
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A D V A N C E D P H A S E
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