<span style="font-weight: 400;">So over the last couple of weeks we have been discussing a periodisation model for core stability training</span>

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<span style="font-weight: 400;"><strong>Step 1</strong> - Challenges the common misunderstanding of what a weak core is, how to test it and also how to challenge it through neuromuscular progression.</span>

<span style="font-weight: 400;"><strong>Step 2</strong> - We took advantage of an evidence based method McGill has tried and tested for understanding the ideal core strength ratios of our clients.</span>

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<span style="font-weight: 400;">This week we will explore Step 3 Functional Stability. This is now with the expectation that our clients are pretty solid in their Step 1 performance and have decent core ratios from Step 2. </span>

<span style="font-weight: 400;">The point here is  to understand how well our clients core can control the entire body's stability during more gross movement like bending over, squatting and when challenged rotationally.</span>

Just remember this is still simply preparing the core/ trunk/body to have stability and control.

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<h2><b>The Functional Stability Tests</b></h2>
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<h3><strong>Test 1 - Aberrant Gross Lumbar Motion </strong></h3>
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<span style="font-weight: 400;">What’s the purpose of this test?</span>

<span style="font-weight: 400;">Well we want to see how well the client can control movement.</span>

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<span style="font-weight: 400;">Demonstrate to the clients that you would like them to perform a roll down with their back to you. This should be done with a very relaxed posture so that the arms literally hang in both the descent and ascent. </span>

<span style="font-weight: 400;">Do not tell them what you are looking for just that they should relax.</span>

<img class="aligncenter wp-image-16602" src="https://www.biomechanicseducation.com/wp-content/uploads/2019/09/Aberrant-Gross-Lumbar-Motion-683x1024.jpg" alt="" width="493" height="739" />

<span style="font-weight: 400;">What you are observing is how smoothly they do this. Do they rotate? Do they wobble slightly? Do they end up off to one side? </span>

<span style="font-weight: 400;">Basically, anything that shows they have deviated from a smooth, linear roll down. </span>

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<span style="font-weight: 400;">If they deviate in anyway the test is positive and we will be giving them the exercises later in this blog.</span>

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<h3><strong>Test 2 - Spinal Hinge Kneeling</strong></h3>
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<span style="font-weight: 400;">We want to see if the client's spine ‘hinges’ during this move.</span>

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<span style="font-weight: 400;">Ask your client to kneel on 4 points like the image. Ideally, you should observe from the side with their top off or lifted so you can see their spine. Then maintaining their neutral spine, ask them to slowly sit back onto their heels. </span>

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<span style="font-weight: 400;">If you have a light pole or broom stick handle, you could place this longways down their spine as a visual and proprioceptive tool for you to see when they hinge and as feedback for them to try to keep their spine/ pelvis still.</span>

<img class="aligncenter size-large wp-image-16603" src="https://www.biomechanicseducation.com/wp-content/uploads/2019/09/Spinal-Hinge-Kneeling-1024x683.jpg" alt="" width="1024" height="683" />

<span style="font-weight: 400;">If they are unable to maintain neutral spine positioning the are positive and we can give them the exercise flows that follow later.</span>

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<h3><strong>Test 3 - Spinal Hinge Squatting</strong></h3>
<span style="font-weight: 400;">What's the point?</span>

<span style="font-weight: 400;">We want to see if the client's spine ‘hinges’ during this move.</span>

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<span style="font-weight: 400;">Ask your client to rest their hands across their chest, feet just outside hips and to sink slowly into a bodyweight squat. Ideally you should observe from the side with their top off or lifted so you can see their spine. </span>

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<span style="font-weight: 400;">They should be able to reach 90 degrees at the knee without losing their neutral spine. So if you see the pelvis tilt or their spine flex or extend this can indicate a positive result. </span>

<span style="font-weight: 400;">Yes, they can have another go…</span>

<img class="aligncenter size-large wp-image-16604" src="https://www.biomechanicseducation.com/wp-content/uploads/2019/09/Spinal-Hinge-Squatting-1024x568.png" alt="" width="1024" height="568" />

<span style="font-weight: 400;">However, if they cannot control their spine alignment the test is positive and they are ready for the following exercises. </span>

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<h3><strong>Test 4 - Cross Pelvic Syndrome</strong></h3>
<span style="font-weight: 400;">What's the point?</span>

<span style="font-weight: 400;">We want to see if the client has torsional control.</span>

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<span style="font-weight: 400;">Finally and this is the most challenging so again a decent demo would be ideal for clarity of what is expected. (yup we need to be able to demo, or at least coach, a negative result or a pass).</span>

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<span style="font-weight: 400;">So basically get into a push up/plank position, feet 6” apart no more and hands underneath the shoulders. Now with no rotation at all slowly place one hand onto the others one, then switch.</span>

<img class="aligncenter size-large wp-image-16605" src="https://www.biomechanicseducation.com/wp-content/uploads/2019/09/Cross-Pelvic-Syndrome-1024x683.jpg" alt="" width="1024" height="683" />

<span style="font-weight: 400;">The key is to be able to do this with zero rotation SLOWLY both sides. If not its a positive test result and your client and maybe you should try out the following exercise progressions. </span>

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<h2><b>The Exercise Progressions</b><span style="font-weight: 400;">  </span></h2>
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<h3><strong>Rotating Plank Variations </strong></h3>
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<span style="font-weight: 400;">Starting with the elbows against the wall, feet apart, lift up onto the toes and start to rotate so that one arm comes off the wall. Now the purpose here is to ensure that your entire body moves as a unit without any twist. Hips, spine, shoulders should all be moving together. </span>

<img class="aligncenter wp-image-16607" src="https://www.biomechanicseducation.com/wp-content/uploads/2019/09/Rotating-Plank-Variations-Wall-1024x677.png" alt="" width="703" height="465" />

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<span style="font-weight: 400;">This can then be taken to a more advanced position like elbows on a table, bench with the same rules for technique. Then the floor…</span>

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<img class="aligncenter size-large wp-image-16606" src="https://www.biomechanicseducation.com/wp-content/uploads/2019/09/Rotating-Plank-Variations-Floor-1024x618.png" alt="" width="1024" height="618" />

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<span style="font-weight: 400;">Do not advance on until you/they have achieved a successful rolling plank at the easier height.</span>

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<span style="font-weight: 400;">More progressions could include both prone and / or supine work that removes one of the bases of support like these examples…..same rules apply - no twisting otherwise that indicates you are not ready to move on…</span>

<img class="aligncenter size-full wp-image-16608" src="https://www.biomechanicseducation.com/wp-content/uploads/2019/09/Fewer-Bases-of-support-Core.png" alt="" width="714" height="410" />
<h3><img class="aligncenter size-full wp-image-16609" src="https://www.biomechanicseducation.com/wp-content/uploads/2019/09/Stability-Ball-Bridge-Biomechanics-Education.png" alt="" width="696" height="484" /></h3>
<h3><img class="aligncenter wp-image-16610" src="https://www.biomechanicseducation.com/wp-content/uploads/2019/09/Stability-Ball-Plank-Core-Series-3.png" alt="" width="713" height="546" /></h3>
<h3><b>Summary</b></h3>
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<span style="font-weight: 400;">As trainers and coaches, performing physical assessments, benchmarking and monitoring of your clients' progress is vital. Without these kinds of tools, how do we know what we are doing is working?</span>

<span style="font-weight: 400;">This all sounds obvious when we discuss it however there is a lack of education in how to really understand and assess our clients' bodies. </span>

<span style="font-weight: 400;">Those tests that are out there often lack intrinsic preparation and THIS is ultimately what can lead to all of these insidious aches, niggles, recurring injuries and common problems we are hearing our clients talk about. </span>

<span style="font-weight: 400;">A key point to remember is - keep it simple!</span>

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<span style="font-weight: 400;">Find a system, use it and watch the magic!</span>

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<span style="font-weight: 400;">GOOD LUCK!</span>

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<h2 style="text-align: center;">Ready To Take Your Skills &amp; Your Clients' Results To The Next Level?</h2>
<p style="text-align: center;"><a href="https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back">Then click here to request more information about our Biomechanics Coach Diploma and to speak with one of our team to see if its right for you.</a></p>
<img class="aligncenter wp-image-16228 size-large" src="https://biomechanicseducation.com/wp-content/uploads/2019/08/The-Weak-Core-Myth_-Core-Progressions-That-All-Personal-Trainers-Should-Know-1-1024x512.png" alt="" width="1024" height="512" />

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