Resistance Training - Stabilization

-- ability to provide optimal dynamic joint support to maintain correct posture during all movements
-- getting the right muscles to fire, with the right amount of force in the proper plane of motion and at the right time
-- requires optimal recruitment of prime movers

-- repeatedly training on unstable surfaces increases body's ability to balance and stabilize itself
-- improper stabilization can negatively affect a muscle's force production
-- increases ability of kinetic chain to stabilize the lumbo-pelvic hip complex and joints during movement to allow arms and legs to work efficiently
-- type 1 muscles

Total Body Exercises

• Ball Squat Curl to Press Regression: Decrease Range of Motion Progression: (1) alternating arm (2) one arm (3) single leg

Chest

• Ball dumbbell chest pass Regression: on bench Progression: (1) alternating arm (2) single arm
• Push up Regression: (1) on knees (2) hands on bench / feed on floor (3) hands on wall / feed on floor Progression: (1) lower extremities on ball (2) hands on medicine ball (3) hands on stability ball

Back

• Standing Cable Row Regression: seated Progression: (1) two legs alternating arms (2) two legs one arm (3) single leg two arms (4) single leg alternating arms (5) single leg one arm
• Ball Dumbbell Row

Shoulder

• Single Leg Dumbbell Scaption Regression: (1) two legs (2) seated Progression: (1) single leg alternating arm (2) single leg single arm (3) proprioceptive
• Seated Stability Ball Military Press Regression (1) seated on bench Progression: (1) alternating arm (2) one arm (3) standing

Biceps

• Single Leg Dumbbell Curl Regression : (1) two leg Progression: (1) alternating Arms (2) one arm
• Single Leg Barbell Curl Regression (1) two leg Progression (1) proprioceptive modalities

Triceps

• Supine Ball Dumbbell Triceps Extensions Regression: (1) on bench Progression: (1) alternating Arms (2) one arm
• Prone Ball Dumbbell Triceps Extensions Regression (1) standing with cable Progression: (1) alternating arms (2) single arm

Leg

• Ball Squat Regression: decrease range of motion (2) holding on to a stable support Progression: squat without stability ball
• Multiplanar step up to balance Regression: (1) omit balance (2) decrease step height Progression: (1) frontal plane step up (2) transverse plane step up