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Here are two strength training options that address excessive thoracic and lumbar curvatures:


OPTION #1 – STAGGERED PAIRING


A1. Dumbbell step-ups: 3 x 15-20 @ 1-1-1-1 A2. Seated dumbbell external rotation: 3 x 12-15 @ 3-0-1-0 B1. Front split squat∆


:


3 x 6-8 @ 4-1-1-0 B2. Flat pronated-grip dumb- bell flyes∆


C1. Supine pelvic tilt†: 3 x 15-20 @ 2-0-1-0 C2. Seated rope row to neck†


3 x 12-15 @ 2-0-1-2 D1. One-leg calf raise∆


3 x 12-15 @ 2-2-1-0 D2. Prone cobra†: 3 x 10-12 @ 1-0-1-5


OPTION #2 – ANTAGONIST PAIRING


A1. Rear-foot-elevated back split squat∆


:


3 x 10-12 @ 3-1-1-0 A2. Supine one-leg hip exten- sion†: 3 x 10-12 @ 1-0-1-5 B1. Incline neutral-grip dumb- bell press∆


B2. Prone-incline supinated dumbbell lateral raise†


3 x 12-15 @ 2-0-1-2 C1. Standing calf raise∆


:


3 x 12-15 @ 2-2-1-0 C2. Seated tibialis raise†


:


3 x 15-20@ 1-0-1-1 D1. Seated dumbbell wrist curl∆


: 3 x 12-15@ 1-2-1-0


D2. Seated dumbbell reverse wrist curl†


: 3 x 12-15 @ 1-0-1-2 These routines should be performed


three days a week on non-consecutive days. Each program consists of four pairs


of exercises sequenced in either a stag- gered fashion (Option #1) or as antago- nists (Option #2).


»


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January/February 2014 Fitness Business Canada 31 : : 3 x 12-15 @ 3-1-1-0 : Seated tibialis raise†


Notes: • † = emphasize contracted position;


∆ = emphasize stretched position • rest for 60 sec. after each set • exercise speed:


3-0-1-1 (seconds)


“down” movement pause at bottom “up” movement pause at top


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: 3 x 10-12 @ 3-1-1-0 :


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Legend 9/14/2011 Client Result Client Goal 10/14/2011 Normative Value


CRUNCHES


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