ACE PERSONAL TRAINER MANUAL | FUNCTIONAL PROGRAMMING FOR STABILITY-MOBILITY AND MOVEMENT CHAPTER 9 Figure 9-40 Reverse flys with supine 90-90
Objective: To strengthen the posterior muscles of the shoulder complex
Preparation and position: • Lie supine on the floor with both legs draped over a chair or riser. The height of the chair or riser should allow the knees and hips to flex to 90 degrees without elevating the hips off the floor.
• Align the anterior superior iliac spine (ASIS) with the knee and second toe and use supports to hold the feet in this position (e.g., pillows), preventing any external or internal rotation of the feet and lower legs, which would alter pelvic and low-back position.
• Abduct the arms to 90 degrees (shoulder height), resting the backs of the upper arms on the mat and bending the elbows 90 degrees so that the forearms are perpendicular to the floor.
• Engage the core muscles to stabilize the lumbar spine in the neutral position and maintain this position throughout the exercise (a).
• Pack both scapulae and maintain this position throughout the exercise.
Exercise:
• Exhale and press the back of the arms into the floor with less than 50% of maximal voluntary contraction, without altering the position of the lumbar spine.
• Perform two to four repetitions, holding each isometric contraction for five to 10 seconds.
Progression: Lying supine, build exercise volume toward three sets of 12 to 15 repetitions, with 30-second rest intervals between sets.
Progression: Seated with the back flat against a wall and knees bent, perform three sets of 12 to 15 repetitions, with 30-second rest intervals between sets. Maintain contact between the sacrum, low back, scapulae, and back of the head and the wall (b).
