Introduction:

Target Musculature:

Target Subsystem:

Signs of Under-activity (Anterior Trunk Muscles):

Acute Variables:

  • Sets: 1- 3
  • Repetitions: Hold position for as long as optimal form can be maintained.
  • Frequency:
    • Strength: 2 - 3 days/week
    • Corrective/Therapeutic: Up to 1-2 submaximal sets performed daily

 

Sample Program (Anterior Pelvic Tilt)

Mobility

Activity

Summary:

  • Behavior: The Anterior Oblique Subsystem (AOS) (including the rectus abdominis and external obliques) are prone to a complex set of altered behaviors that likely imply synergistic dominance (long/over-active) in those exhibiting dysfunction.
  • Recommendation: The Brookbush Institute recommends that mobility issues are addressed prior to active techniques, and that isolated activation techniques (e.g. Transverse Abdominis Activation) should precede core integration techniques, such as the plank. However, research demonstrates the plank and plank progressions have excellent efficacy for increasing activity, hypertrophy and strength of core musculature.
  • Adding Abduction and Adduction: Planks may be progressed by adding isometric resisted hip abduction, unilateral hip abduction, and increasing hip abduction angle. The addition of hip adduction should be avoided due to concerns regarding the reinforcement of knee valgus and future knee pain and injury.
  • Additional Modifications:
    • Additional Progressions: The abdominal drawing-in maneuver (ADIM) (or
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      Audio Version

      1. Introduction

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