Persoonlijk schema

Preparation :

• Position yourself on your side lying on foam roll.
• Bottom leg is raised slightly off floor.
• Maintain head in “neutral” with ears aligned with shoulders.
• This will be EXTREMELY PAINFUL for many, and should be done in moderation.

Movement :

• Roll just below hip joint down the lateral thigh to the knee.
• If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.

Preparation :

• Balancing on one leg with other leg bent behing, hold KB close to trunk.

Movement :

• Pivoting from the standing hip, incline or “tip” the trunk towards the floor while keeping the KB close.
• Return to the upright start position.

Exercise provided by www.kettlebellconcepts.com

Preparation :

• Lie prone on the ground, hands are slightly wider than shoulder width and spine angles are ‘neutral’.
• Place shins on the stability ball, legs in triple extension (at hips, knees, and ankles).
• Activate core with a drawing in and pelvic floor contraction.

Movement :

• With your arms extended on the floor, rotate the torso so that you are on the side of the legs and hold.
• Bring the legs into triple flexion (at hips, knees and ankles), but keep the hips facing one side.
• In full flexion, rotate hips back to a prone position and triple extend the leg back to the starting position.
• AVOID letting your back sag by keeping the core engaged and activating the glutes and lats. 

Preparation :

• Stand on the floor to one side of the dome with the feet approximately 24 inches from the platform.
• Maintain good, upright posture and neutral spinal alignment.
• Step to the side with the inside leg and place that foot on top of the dome.
• Flex the hips and knees and perform a squat movement, loading the outside leg.

Movement :

• Press down deeper into the squat movement four times.
• Leap onto the dome with the outside foot, turning 180 degrees (flip switch) in towards the dome while leaping.
• Land with one foot on the dome and the other foot on the floor, facing the opposite direction from the starting point.
• Repeat the exercise on the other side, turning back to the starting position.
• Perform eight to 20 repetitions to fatigue.
• Perform the exercise on both sides of the body.

Preparation :

• Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
• Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.

Movement :

• This movement utilizes the Bosu ball with the flat side up.
• With the hands to the side of the body, perform a squat movement. 
• Repeat for desired number of reps.
• TRAINERS: Ensure the client does NOT exhibit the following: adduction of the lunging knee, collapsing of the trunk (excessive flexion) or rounding position in the upper back – these may be signs that the exercise is too advanced.

Preparation :

• Ensure the barbell sits on the trapezius muscle (below the C7 spinous process) and NOT the cervical spine!

Movement :

• Stand tall with a soft bend in the knee (approx. 20 degrees).
• With a close grip on the bar and the shoulder blade retracted and depressed, hinge at the hips and flex down to 90 degrees (if you are able).
• The back must remain flat.
• If the back starts to bow, reduce the weight and range of motion and initiate a flexibility program to the hips.
• Return to start position and repeat.
• Pay close attention to the video to observe the relative timing of this movement.

Preparation :

• Maintain good posture with shoulder blades retracted and depressed and good stability through the abdominal complex
• Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.

Movement :

• This movement involves an explosive deadlift to a upright row to a shrug
• Begin with a very light weight as technique is crucial (approx. 10% of deadlift weight)
• Grip the bar slightly wider than shoulder width (a ‘hook’ grip may be used) and point the elbows away from each other
• This movement involves a quick 1 arm deadlift into an overhead throw action (however you are NOT going to release the weight)
• Begin with a very light weight as technique is crucial (approx. 10% of 1 arm deadlift weight)
• Stand with your feet slightly wider than shoulder width, toes pointed out slightly, looking toward the horizon (this ensures that the back remains flat)
• Start with the dumbbell hanging towards the ground, between the legs – at the bottom of the deadlift - as shown (for description of deadlift – see ‘deadlift’ in exercise library)
• Keeping the gaze towards the horizon, the intent is to drive the head straig

Preparation :

• Perform drawing in and pelvis floor contractions.
• Lift one leg off the floor and dorsiflex elevated ankle.
• Keep feet parallel in frontal plane.
• Maintain level hips.
• Place the small of your back against the ball, against the wall.

Movement :

• Grip toes in your shoes or on the floor (IF NO SHOES).
• Initiate a slight knee bend and HOLD, keep the shoulder blades down and together.
• TRAINERS: watch to see if ANY frontal plane instability exists (hips should be level, knee in line with second toe), if so cue the client and correct it.

Preparation :

• Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
• Activate core with proper drawing in and pelvic floor contraction.
• This exercise integrates upper and lower body and will cause fatigue… technique should be maintained through each repetition.

Movement :

• Stand on one leg with good alignment, the knee is bent to approx. 20 degrees.
• Position the hands at the side of the body, in an externally rotated position.
• SLOWLY flex forward in the trunk and allow the raised leg to extend behind you in triple extension (at hip, knee, and ankle).
• HOLD THIS POSITION.
• The body line should be straight and parallel with the floor from the cervical spine right down the extended leg (as shown in the video link).
• Perform a one leg squat – ensure that the stork stance position is maintained THROUGHOUT the squat.
• Squat down only to the position that you can control.
• TRAINERS: watch that you have a chin tuck (for good cervical alignment), ‘neutral’ spine angles, hips that are level and parallel with the floor, and correct ANY pronation in the legs (at knee and subtalar joints). Be very active in your cueing to ensure that proper form is maintained.

Preparation :

• Begin with feet shoulder width apart, toes forward and knees aligned over mid-foot and arms by sides.

Movement :

• Squat down slightly and jump up into the air extending arms up over head (as if reaching for the sky). 
• Bring arms back to sides during landing.
• Land softly in a controlled manner on the reactive point of your feet maintaining control of entire body. 
• Hold the landing and repeat.

Preparation :

• Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
• Prepare for this motion by keeping a lengthened position in the body.

Movement :

• This movement involves a step forward (sagittal) lunge onto a Bosu ball, followed by a step over.
• Start a stride length away from the Bosu ball (with the Bosu straight ahead).
• Perform a step sagittal lunge as shown.
• Step up onto the Bosu ball with the lunge leg and follow through with the trail leg by stepping forward to the Bosu as shown.
• Perform lunge and push yourself back over the Bosu once more to the starting position.
• Pay close attention to the video link to see the dynamics of the exercise.
• Repeat for desired number of reps.
• TRAINERS: Ensure the client does NOT exhibit the following: adduction of the lunging knee, collapsing of the trunk (excessive flexion) or rounding position in the upper back – these may be signs that the exercise is too advanced.

Preparation :

• Stand in front of 6”-18” box with feet shoulder width apart.

Movement :

• Step onto box with 1 leg, keeping foot pointed straight ahead and knee lined up over mid foot.  
• Push through heel and stand up straight balancing on one leg.  
• Flex the other leg at the hip and knee, dorsiflex foot.  
• Return opposite leg to the ground and step off the box. 
• Alternate legs.
• NOTE: This can be done in all three planes of motion, Frontal, Saggital and Transverse Planes

Preparation :

• Keep the knees slightly bent and the gaze towards the horizon. Ensure the client is very proficient at the Row - 1 Arm Standing before prescribing this exercise.

Movement :

• Begin with a light barbell (approximately 40 percent of normal one arm bent over row weight).
• Grip the barbell with one hand in the center of the bar. Ensure the bar is balanced before beginning the movement.
• Looking towards the horizon and with the knees bent to approximately 20 degrees, hinge at the hips and flex the trunk forward (as shown).
• Hold and perform a 1 arm barbell row (for further explanation, see Row - Bent Over With Barbell).
• Lower the weight and return to standing.
• Repeat.

Preparation :

• Position TRX system so that it is fully retracted.
• Stand facing TRX System with 45 degree grip on handles (half way between pronated and neutral).
• Extend arms out in front of body at chest height.
• Lean back and allow upper back to round forward slightly.
• Keep entire body aligned.

Movement :

• Begin motion by “squeezing” shoulder blades together.
• Pull chest to handles by drawing elbows to out to side so 45 degree angle exists at shoulder. Pause at top of movement.
• Keep body aligned throughout motion and wrists in neutral position.
• Do not throw hips upward to assist exercise.
• Lower slowly to "start" position.

• Informatie verkrijgen wat betreft: medische geschiedenis, leefstijl, sportachtergrond en doelstellingen;
• Verschillende metingen;
• Via een assessment: Dit is de opbouw om de juiste methodiek & beslissingen t.a.v. keuze van training en selecteren v.d. acute variabelen.
  Tijdens deze observatie assessment wordt er gekeken naar de mogelijke disbalans in de anatomie, fysiologie & biomechanica dat de resultaten negatief kan beïnvloeden.

Met al deze informatie ontwerpt Heuveltraining een persoonlijk gespecialiseerd training schema, zodat al je doelen realiteit worden en jullie samen de uitdaging aan gaan.

Preparation :

• Body is positioned prone with quadriceps on foam roll.
• It is very important to maintain proper Core control (abdominal Drawn-In position & tight gluteus) to prevent low back compensations.

Movement :

• Foam roll is placed just lateral to the anterior pelvic bone (ASIS).
• If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.