LOCOMOTOR SETS REPS/

LOCOMOTOR
MOVEMENTS SETS COUNTS
REPS/
MOVEMENTSC. BIRD DOG SERIES COUNTS
A. ABDOMINAL
Bird Dog from Push-ups BRACING
1 8
Weighted Bird DogEXERCISES 1 8
Superman D.PLANK SERIES3 4
Elbow/low plank w/
Heel Slide (right hip
& left) 3 4
twist B. DEAD BUG SERIES 1 20secs.
Side
Deadelbow
Bug 1(right andto
(right left) 11 20secs.
8
Elbow/low
right) plank to 1 20secs.
dolphin
Dead Bug 2 (right to 1 8
Elbow/low 1 20secs.
left)
Side arm (right and left) 1 20secs.
Dead Bug
Arm/high 3 (unison) 11 8
20secs.
 LOCOMOTOR SETS REPS/
MOVEMENTS COUNTS
A. ABDOMINAL BRACING
EXERCISES
Superman 3 4
Heel Slide (right & left) 3 4
B.DEAD BUG SERIES
Dead Bug 1 (right to 1 8
right)
Dead Bug 2 (right to 1 8
left)
Dead Bug 3 (unison) 1 8
 LOCOMOTOR SETS REPS/
MOVEMENTS COUNTS
E. SQUAT SERIES
Spiderman lunge and 1 8
squat
Plie squat 1 8
Narrow squat hold 1 20ses.
Sumo squat 1 8
Squat with reach 1 8