ACE PERSONAL TRAINER MANUAL | FUNCTIONAL PROGRAMMING FOR STABILITY-MOBILITY AND MOVEMENT CHAPTER 9
Progression—Hip hinge/squat: Hold the hands 6 to 12 inches apart, then raise both hands toward the shoulder on the same side as the lead leg, keeping them close to the body (i). Load 60 to 70% of the body weight onto the lead leg. Exhale, hip hinge, and squat while rotating the hips outward, transferring 60 to 70% of the the body weight onto the rear leg (j).
Progression—Long moment arm: Repeat the same movement, but extend the elbows and move the hands 2 to 3 feet (0.6 to 0.9 m) apart (the use of a dowel might prove useful). A wide, extended grip concentrates force- generation from the hips and not from the shoulder or arms. Repeat the movement and, while the hips rotate, the chest and shoulders should remain aligned over the pubis (center of the pelvis).
Progression—Full chop: Repeat the same movement, but allow the torso to rotate further into the start position and rotate past the hips at the end position. Allow the unloaded leg to pivot during the movement to help transfer and dissipate forces (k & l).
Progression: Add external resistance in the form of a medicine ball or kettle bell (m & n).
i. j.
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k. Figure 9-65 Wood chop and hay baler
Objective: To add external resistance from a cable or elastic resistance to the full wood chop/ hay baler patterns
Preparation and position:
• Assume a staggered position, placing one leg 6 to 12 inches (15 to 30 cm) forward.
• Pack both shoulders (see Figure 9-37) and brace the core, holding these positions throughout the exercise.
a.
Exercise: Wood chop: Using a cable machine or elastic resistance, perform the full chop progression described in Figure 9-64 with the weight anchored above the head (a).
Hay baler: Using a cable machine or elastic resistance, perform the full chop progression described in Figure 9-64 with the weight anchored at the feet (b).
