Bilateral Leg Drops + Progressions

Bilateral Leg Drops + Progressions

Power lies in the transverse plane! Here is an exercise and 2 progressions to address strength in the transverse plane: . 1: In a hook lying position, with your feet supported on the floor, drop your knees down to one side in a slow and controlled manner. Bring your knees back to neutral and drop them to the opposite side and repeat. If you can perform 20 repetitions with optimal form and without fatigue, progress to #2. . 2: Beginning in a hook lying position, elevate your feet off the floor. The load that was previously through your feet now is going to be put on your core. In this position, perform the exercise described in #1. If you can perform 20 repetitions with optimal form and without fatigue, progress to #3. . 3: Beginning in a hook lying position, elevate your feet off the floor and straighten your legs. Straightening your legs will increase the lever arm, adding additional load to your core. In this position, perform the exercise described in #1. . When your legs drop to the left side of you, your body is in relative right rotation. In order to bring your legs back up to neutral you will need to use your left core rotators. These include right external oblique, left internal oblique, right multifidus, and right hip external rotators. . Note 1: Make sure you have appropriate hip range of motion prior to beginning this exercise, especially for the regressed version where the hip is flexed. . Note 2: My lower back falls into slight extension at end range. Make sure to avoid excessive lumbar extension when performing this exercise by keeping your abs tight to induce a neutral spine. If you canโ€™t control your lumbar extension, regress the exercise appropriately to perform it with optimal form. . Tag someone who can benefit from additional core strength!
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