10/3/11 Module 6 Integrated Stability Phase Intro & Goals Improved Stability in ALL Planes of Movement and ALL Movement PaBerns! Phase 3 – Integrated Stability •  PuEng the pieces back together •  Re-­‐building and re-­‐grooving –  Squat –  DeadliL –  Overhead press •  If you want/need more Ome, try the following…. 1 10/3/11 Phase 3 – Integrated Stability Goblet Squat Front Squat vs. Back Squat 2 10/3/11 Coaching/Cueing •  Get tall/long! –  NOT arch hard! •  Elbows up •  Push knees out hard –  Use elbows to push knees out in a Goblet squat •  Just do it! Offset Dumbbell RDL Coaching/Cueing • 
• 
• 
• 
Get tall/long! Chest up, back flat Push hips back and knees out No rotaOng 3 10/3/11 Single-­‐Arm DB Bench Coaching/Cueing • 
• 
• 
• 
• 
Core Oght Brace! Push knees out Control the weight No rotaOng Single-­‐Arm Overhead Press 4 10/3/11 Coaching/Cueing • 
• 
• 
• 
• 
• 
Core Oght Brace! “Root” into the ground – tripod foot Squeeze cheeks Flex quads/thighs No side-­‐bending Unsupported Dumbbell Rows Coaching/Cueing •  Long spine –  NOT arch hard! • 
• 
• 
• 
• 
Chest up, back flat Push into hamstrings and hold Pull through elbows Squeeze BACK No rotaOng! 5 10/3/11 Offset Step-­‐ups Coaching/Cueing • 
• 
• 
• 
• 
• 
Get tall Ribs down Push into box before stepping up Drive into heel/Tripod Foot Control knee No side-­‐bending Offset Split-­‐Squats 6 10/3/11 Coaching/Cueing • 
• 
• 
• 
• 
• 
Get tall Ribs down Squeeze cheek (trail leg) Drive into heel/Tripod Foot Control knee No side-­‐bending Integrated Stability Basically, single-­‐arm or offset ANYTHING will increase demands on the core Isolated  Integrated An#-­‐Extension An#-­‐Lateral An#-­‐Rota#on Flexion Goblet Squats Single-­‐Arm Single-­‐Arm Overhead Press DB Bench Front Squats Offset Split-­‐
Offset RDL Squats Offset Step-­‐Ups Unsupported DB Rows Hip Flexion w/
Neutral Spine Goblet Squats Front Squats 7 10/3/11 Unstable Surface Training Unstable Surface Training Where in the Program? •  This IS the program  •  Sets and Reps – Whatever –  Arguments for High and Low •  TUT •  Rest Periods •  Notes –  Include Phase 2 but increase difficulty! 8