Education
Training Exercises with St. Vincent’s Brian Thompson
Brian Thompson, CSCS, CSPS, is a certified strength and conditioning coach at St. Vincent Sports Performance in Indianapolis, who has been working with the USA Synchro National Team since early 2011. Here are some exercises that Brian has been using with the team to further improve their strength and conditioning.
SUPINE HIP EXTENSION
BENEFITS: Strengthens glutes, hamstrings and hips.
With the athlete lying on the ground, she “braces” the core, activates glute(s), drives through heel(s) w/ dorsiflexion. Hip extension must come from extending through the glute and hamstring not lower back. Exercise can be performed for time, or sets and reps. Click to play videos.
QUADRUPED EXTENSIONS W/ PVC: UNILATERAL AND CONTRALATERAL.
BENEFITS: Works core and glutes. PVC gives the athlete and coach feedback on athlete’s body position so that the pipe should be in contact with the mid-back, lumbar and head at all times.
Progressions: PVC parallel to spine extend arm or leg unilat- erally, hold for 3-5 seconds in extended position. Same PVC position with contralateral extension of the arm and leg, hold for 3-5 seconds. Click to play video.
VARIATION 1: 2 feet on the ground
VARIATION 2: 2 feet on the ½ roller
VARIATION 3: 1 foot on the ground
VARIATION 4: 1 foot on the ½ roller JULY 2011
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