CHAPTER 2:

MUSCULOSKELETAL
FITNESS, NON-LOCOMOTOR
SKILLS TRAINING AND
BRACING VS. HOLLOWING
 BRACING VS. HOLLOWING
-Core stability can be achieved not only bracing the core but
also through another prominent procedure called abdominal
hollowing.
-Abdominal hollowing, often called the abdominal drawing
in maneuver, engages the deeper core muscles including
the transversus abdominis and multifidus without causing
the more superficial abdominal muscles (internal and
external obliques and rectus abdominis) to contract.
Dynamic stability ought to be considered within a three-
dimensional context as opposed to stability in a static
position. Research on core stability using hollowing and
bracing found that bracing reduced lumbar displacement
and increased trunk stability.
Abdominal bracing with a neutral spine produced
patterns of antagonist trunk contraction that
significantly increased spine stability and reduced
lumbar movement. This study concluded that all
muscles play an important stabilizing role and most
work harmoniously. Thus, core stability training should
not focus on isolating a few muscles as is done by
hollowing on activating the entire core.
In abdominal bracing, you are simultaneously co-
activating your latissimus dorsi, quadratus
lumborum, and back extensor. This means that the
entire abdominal wall is activated from all angles,
sides, and directions. This produces tightening and
stiffening of the core making the spine more resilient
to injury and can help achieve optimal performance.
Spinal stability, all our muscles work together and
play an important role. These muscles must be
balanced to be able to withstand large leads placed
upon them to keep us injury-free. Muscles do not work
in isolation, and they should not be trained as if they
do. Training single muscles id therefore
counterproductive as it may cause as unstable, injury-
prone spine. Hence, bracing and the activation of our
entire abdominal wall should be practiced.
EXERCISE PROGRESSION AND
REGRESSION

Applying the needed exercise stimulus is

therefore important to enable the body to adapt
safely to exercise – too easy an exercise will not
translate into any developments, too hard on the
other hand may sacrifice form and quality of
movement as well as cause injury.
What represents Progression?

Overload is the condition wherein the body is stressed by working

against a stimulus, which is greater than what it is normally
accustomed to. The body eventually adapts to this stress or overload
resulting in improved fitness. However, to continue making gains
from your exercise, you must find a way to constantly overload to
stimulate the body to continuously adapt and get better. Thus,
when the movement patterns of a given exercise can be performed
properly but deemed too easy, there ought to be a gradual increase
towards a more advanced (or challenging) state.
Progression - moving from a less
technical to a more technical form of
the exercise An exercise progression is
simply a way to make an exercise more
challenging.
People are motivated to exercise for a variety of
reasons:

1.the desire to become fit

2. stay fit
3. recover from and/or prevent an injury.
 Regression is just the opposite. An exercise regression is simply an
approach to decrease the demand of an exercise or movement (K. Miller,
NASM.org). If you fail to continue adapting because of the absence of overload,
the body plateaus and even regresses. However, regression is also needed when
an exercise is too difficult physically or technically that it compromises the exercise
form or technique and/or increases the risk of injuring the person.

This implies that there is an optimal level and time frame for overload to
occur. At this point, it is important to underscore rest and recovery
because exercising or training hard all the time could take its toll on the body.
This could result in chronic fatigue, which in turn decreases performance and
increases the risk for injury.
 Applying the principle of progression
and regression involves manipulating the
different elements of an exercise:
1. The base of support (BOS),
2. Exercise surface
3. External perturbations or disturbances.
PASS THE ACTION
 MECHANICS

• Then the group that gets the most correct answers will be the winner. First, every
group will pull in line and extend their arms forward for the entire distance
• The one who is in front will be the representative. What you’re going to do is be
the one who passes the action first. We will present the word here, and once we
say go, you can start tapping the back of your groupmate. And do the action
without making any sound.
• Once you’re done, sit down and face the reporter, and then the next one will do
the same. And the last person will go to our side to say the answer or what the
action is all about.
• Then the group that gets the most correct answers will be the winner.
NON-LOCOMOTOR SKILLS
Generally, non-locomotor or stabilization skills are controlled
bodily movements that are performed from a relatively stable
base of support. Since these movements do not cause the body
to travel, they are referred to as non-locomotor. The
development of non-locomotor skills starts during infancy, when
a baby gradually learns total body control – head control,
learning to sit with support, rolling, moving forward, and pushing
the legs as they crawl and climb.
DEADBUG SERIES
Objective:
To activate the deep and superficial core muscles while the extremities
are in motion.

• Deadbug with arm and leg extension (contralateral)

Starting Position
Lie supine on the floor, with the hip and knees
fixed at 90 degrees.
Raise the arms over the shoulder

Procedure
Perform the abdominal brace by pressing the lower back into the floor.
Simultaneously extend your opposite arm and leg and hold for one to
two seconds.
Return the leg back to its starting position. Repeat on the other leg.
EXERCISE REGRESSION

• Deadbug with foot slide

Starting Position
Lie supine with knees bent and feet flat on the floor. Keep the
arms on the other side of the trunk.

Procedure
Perform the abdominal brace.
Slowly extend one leg by sliding the foot on the floor.
Hold for one to two seconds and slide the foot backwards
towards the body.
EXERCISE REGRESSION
• Deadbug with overhead reach

Starting Position
Lie supine with the knees bent. Extend the arms over the
shoulders.

Procedure
Perform the abdominal brace.
Slowly raise the hands over the head.
Keep the abdominal tight to prevent the back from
arching.
Hold for one or two seconds and return to the starting
position.
EXERCISE PROGRESSION
• Deadbug Press
Starting Position
Lie supine on the floor and bend the hip and
knees at 90-degree angles.
Raise the hands over the shoulders
Procedure
Press one knee with the opposite hand
Simultaneously reach upward with the other hand and
kick back with the opposite leg.
Hold for one to two seconds and return to the starting
position.
Keep pressing the hand against the knee.
Repeat on the other leg.
PLANK SERIES
Objective
Improve anti-rotation capacity.
• Front plank

Starting Position
Lie down on the floor in a prone push-up position with the elbows
close to the sides and directly under the shoulders, palms down and
hands facing forward.
Extend the leg and dorsiflex the ankles.

Procedure
Perform abdominal brace.
Slowly lift the torso off the floor, maintaining a stiff torso and legs.
Continue to breathe while holding the position.
Lower the body towards the floor
• Side plank Starting Position
Lie down sideways on the floor with the legs extended
and stacking the feet, one on top of the other.
Place the elbow directly under the shoulder.
Align the head with the spine and keep the hips and
knee in contact with the floor.

Procedure
Perform abdominal brace.
Slowly lift the hips and knees off the floor.
Keep the elbow positioned directly under the shoulder.
Continue to breathe while holding the position.
Lower the body towards the floor.
EXERCISE REGRESSION
• Kneeling front plank
Starting Position
Lie down on the floor in a prone push-up position with the
elbows close to the sides and directly under the shoulders,
palms down and hands facing forward.

Procedure
Perform the abdominal brace.
Slowly lift the torso off the floor but instead of weight
bearing through the toes, modify it by placing the weight
on the knees.
Continue to breathe while holding the position.
Lower the body towards the floor.
• Kneeling side plank
Starting Position
Lie down sideways on the floor with the legs bent at 90-
degrees.
Place the elbow directly below the shoulder.
Align the head with spine and keep the hips and knee in
contact with the floor.

Procedure
Perform the abdominal brace.
Slowly lift the hips and the knees in contact with the
floor.
Continue breathing while holding the position.
Lower body towards the floor.
EXERCISE PROGRESSION
• Front plank – single arm up
Starting Position
Lie down on the floor in a prone push-up position with the elbows
close to the sides and directly under the shoulders, palms down
and hands facing forward.
Extend the leg and dorsiflex the ankles.

Procedure
Perform the abdominal brace.
Slowly lift the torso off the floor, maintaining a stiff torso legs.
Extend one hand over the head and keep the torso in line with the
head and legs.
Continue to breathe while holding the position.
Lower the body towards the floor and repeat on the other side.
• Side plank – Leg or arm up
Starting Position
Lie down sideways on the floor with the legs extended and
stacking the feet one on top of the other.
Place the elbow directly under the shoulder.
Align the head with the spine and keep the hips and knee in
contact with the floor.

Procedure
Perform the abdominal brace.
Slowly lift the hips and knees off the floor.
Raise the upper leg and continue to breathe while holding the
position.
Lower the body towards the floor and repeat on the other side.
BIRD DOG SERIES
Objective
Improve anti-rotation and anti-extension capacities.
• Basic bird dog
Starting Position
Position the hands under the shoulder and the knees under the hips, forming
a box with a 90-degree angle.
Keep the head, neck, and back straight.

Procedure
Perform abdominal brace.
Kick the right leg back until it is straight and in line with the torso.
Raise the left arm and reach forward until it is straight and in line with the
torso.
Hold the position for one or two seconds and return to its starting position.
Repeat on the other leg.
EXERCISE REGRESSION
• Single leg extension
Starting Position
Position the hands under the shoulders and the knees under
the hips, forming a box with 90-degree angles.
Keep the head, neck, and back straight.

Procedure
Perform the abdominal brace.
Kick one leg forward until it is straight and in line with the
torso.
Hold the position for one to two seconds and return to its
starting position.
Repeat on the other leg.
• Arm extension
Starting Position
Position the hands under the shoulders and the knees
under the hips while keeping head, neck, and back straight.

Procedure
Perform the abdominal brace.
Raise one arm and reach forward until it is straight and in
line with the torso.
Hold the position for one to two seconds and return to its
starting position.
Repeat on the other leg.
EXERCISE PROGRESSION
• Bird dog crunch
Starting Position
Position the hands under the shoulders and the knees under
the hips, forming a box with 90-degree angles.
Procedure
Perform the abdominal brace.
Simultaneously kick the right leg back and raise the left arm
forward keeping a straight line from the heel, back, neck and
fingertip.
Slowly crunch the right knee and left elbow so that they will
meet underneath the body.
Kick the leg back and raise the arm forward again.
Repeat on the other side.
• Bird dog push-up
Starting Position
Position the hands under the shoulders and the
knees under the hips, forming a box with 90-
degree angles.

Procedure
Perform the abdominal brace.
Slowly lift the right arm and the left leg.
Keep the body in a straight line and hold for one
to two seconds.
Return to the starting position. Repeat on the
other side.
SCAPULOTHORACIC EXERCISE

Objective
To improve shoulder stability.

• Standing YTW
Starting Position
Stand with shoulder width apart and bend the knees
into a half squat.
Slightly lean forward and keep the head in line with the
back.
SCAPULOTHORACIC EXERCISE
Procedure
Perform the abdominal brace.
Y: Raise the arms out 45-degree angle as to form a “Y”.
Keep the palms facing each other so that the thumb side of the hand is
pointing up.
Squeeze the shoulder blades together.
Hold for one to two seconds and repeat the exercise.
T: Raise the arms out to the sides perpendicular to the body as to form
“T”.
Thumb side of the hand is pointing up.
Squeeze the shoulder blades together.
Hold for one to two seconds and repeat the exercise.
W: Bend the arms and elbows tight to the ribcage as to form “W”.
Thumb side of the hand is pointing up.
Squeeze the shoulder blades together.
Hold for one to two seconds and repeat the exercise.
EXERCISE REGRESSION

• Prone YTW
Starting Position
Lie down prone on the floor.
Keep the head, chest, and the
rest of the body still.
• Prone YTW
Procedure
Perform the abdominal brace.
Y: Extend the arms out in a “Y” position with thumbs pointing up.
Lift the arms off the floor and squeeze the shoulder blades together.
Hold the position for three to five seconds and repeat the exercise.
T: Extend the arms on the side perpendicular to the body in a “T” position with the thumbs
pointing up.
Lift the arms and squeeze the shoulder blades together.
Hold the position for three to five seconds and repeat the exercise.
W: Bend the elbows on the side of the body in a “T” position with the thumbs pointing
up.
Lift the arms squeeze the blades together.
Hold the position for three to five seconds and repeat the exercise.
EXERCISE PROGRESSION
• Stability ball YTW

Starting Position
Lie down with the
stomach on the
exercise ball.
Keep the head in
neutral position.
 LUMBO-PELVIC HIP EXERCISE
Objective
To activate and improve the muscle recruitment of the glutes.

• Glute hip bridge

Starting Position
Lie supine on the floor with knees bent.
Feet flat on the floor and shoulder width apart.
Position on the heels in line with the knees.
Rest the arms on the side of the trunk.

Procedure
Dorsiflex the ankle by raising the toes off the mat and planting the heels.
Perform the abdominal brace.
Raise the hips off the floor until fully extended.
The back of the head, shoulders, and feet are all in contact with the floor.
Hold for three to five seconds and return to the starting position.

20XX presentation title 38

EXERCISE REGRESSION
• Glute bridge hold
Starting Position
Lie supine on the floor with knees bent.
Feet are flat and shoulder-width apart.
Position the heels in line with the knees and place the hands flat on the floor.

Procedure
Perform the abdominal brace.
Lift the hips off the floor as high as possible through your heels, back, and arms.
Squeeze the glutes at the top and hold for 10 to 15 seconds.
Return to the starting position.
EXERCISE PROGRESSION
• Glute bridge march

Starting Position
Lie supine on the floor with knees bent.
Feet are flat and shoulder-width apart.
Position the heels in line with the knees and bend the arms to
90-degrees.
Procedure
Perform the abdominal brace.
Lift the hip through the arms, upper back, and feet.
Hold the bridge, lift one foot off the ground, bringing the knee in
towards the chest.
Do not let the hip sag all throughout the movement.
Lower the leg back on the floor and switch, bringing the other knee
in towards the chest. Hold for
two to three seconds for each leg.
• Glute bridge single leg extension
Starting Position
Lie supine on the floor with knees bent.
Feet are flat and shoulder-width apart.
Position the heels in line with the knees and bend the arms
to 90-degrees.

Procedure
Perform the abdominal brace.
Lift the hip through the arms, upper back, and feet.
Hold the bridge and straighten one leg while the weight is
supported on the other leg.
Maintain the position for two to three seconds.
Lower the leg back on the floor and switch.
FOUNDATION CORE SQUAT
SERIES Objective
To build strength on the glutes, hamstring, and quadriceps.

• Prisoner’s squat
Starting Position
Stand erect with feet slightly wider than shoulder width, parallel
and pointing forward.
Place the hands behind the head while pulling the shoulders and
elbows back.

Procedure
Perform the abdominal brace.
Lower into a squat position by pushing the hips back and
bending the knees until the hip drops below knee level.
Hold at the bottom for one to two seconds and return to the
starting position
EXERCISE REGRESSION
• Box squat
Starting Position
Stand erect in front of a box.
Aim for a box with a height that brings the thigh to a parallel squat
position.
Feet are slightly wider than shoulder width, parallel, and pointing
forward.
Place the hands behind the head while pulling the shoulders and
elbows back.

Procedure
Perform the abdominal brace.
Bend the knees and lower the butt to the box.
Sit back and hold for one to two seconds.
Keep the weight on the heels and return to the starting position.
EXERCISE PROGRESSION
• Split squat
Starting Position
Start in a split leg position, with one leg forward and one leg
back.
Keep the feet hip-width apart and put the hands on the hips.

Procedure
Perform the abdominal brace.
Flex the knees and lower the hips until the back knee is just
above the floor.
Hold the position for one to two seconds.
Return to the starting position by driving the weight back up
with the front leg.
Repeat on the other leg.
• Side squat
Starting Position’
Start in a wide stance position with toes and
knees pointing forward.

Procedure
Shift weight on one side and squat down.
The weight bearing leg should be bent and
the opposite leg should be kept straight.
Keep the knee of the bent leg over the toes.
Hold for one to two seconds and return to
the starting position.
SINGLE LEG BALANCE
SERIES Objective
To develop balance and strength on the hip and leg muscle

• Single leg balance

Starting Position
Stand erect with the arms behind the head and the shoulders
retracted.
Feet are parallel and flat on the floor.
Lift one leg up off the floor, raising it about one to two feet in the air.

Procedure
Perform the abdominal brace.
Lower into squat position by bending the knees and hips.
Lower up to the point where it becomes difficult to maintain balance.
Hold for one to two seconds.
Drive through the foot and return to starting position.
Repeat on the other leg
EXERCISE REGRESSION
• Assisted single-leg squat

Starting Position
Stand erect with the shoulders retracted.
Feet are parallel and flat on the floor.
Hold onto a chair for balance.
Lift one leg up off the floor, raising it about one to two feet in
air.

Procedure
Perform the abdominal brace.
Lower into a squat position while holding onto a chair.
Hold for one to two seconds and return to the starting position.
Repeat on the other leg.
• Single leg squat on box
Starting Position
Position in front of a knee-high box.
Stand on one leg with the hands extended on the side of the body.

Procedure
Perform the abdominal brace.
Lower into a squat position for bending the knees and hips while
simultaneously raising the arms up
to counterbalance the body.
Continue lowering until the butt touches the box or the thighs are
parallel to the floor.
At this point, the arms are in line with the shoulders.
Drive through the foot and return to starting position. Repeat on
the other leg
EXERCISE PROGRESSION
• Single leg balance and reach

Starting Position
Stand erect with shoulders retracted.
Feet are parallel and flat.
Lift one off the floor while balancing on the other leg.
Make sure that the knees and toes are straight forward.

Procedure
Perform the abdominal brace.
Reach forward with the raised leg and tap the floor with the same foot.
Return to starting position. Maintain the balance, reach out laterally with
the same up leg, tap the
floor, and return to the starting position.
Lastly, reach out backward, tap the floor, and return to the starting position.
Repeat on the other leg.
• Single leg reach deadlift
Starting Position
Stand erect with shoulders retracted. Feet are parallel
and flat on the floor.
Loft one foot off the floor while balancing on the other
leg.
Make sure that the knees and toes are straight forward.

Procedure
With a slight bend on the weight bearing knee, bend
forward at the waist, hinging
the hips with the chest out and back straight.
Once the legs and the trunk are parallel to the floor, hold
for one to two seconds and
return to the starting position. Repeat on the other leg.
TRAINING GUIDELINES
Core training is important in building a healthy kinetic chain and
preventing injury. It involves training functionality, that is,
working the muscles using real-life movements. Although each
exercise targets certain muscles, the whole body is involved.
This promotes a balanced functional development of the core
muscles and over time, development throughout the kinetic
chain. It is common to extend the time while performing a
certain stability exercise to progress to make it more
challenging.