Ajay’s Program C
Program C
| Exercise | Rest | Intensity | Reps | Tempo | Sets | |
| 1 | Horse Stance Vertical [cvg-video videoId=’13’ width=’640′ height=’360′ /] |
30s | Bodyweight | 4/side | 2 4 2 | 2 |
| 2 | Lower Abdominal #2 [cvg-video videoId=’15’ width=’640′ height=’360′ /] |
60s | 80mmHg+30 (110) | 8-10 | 2 1 2 | 1-2 |
| 3 | 4 Point Tummy Vacuum [cvg-video videoId=’1′ width=’640′ height=’360′ /] |
15s | Bodyweight | 8-10 | 15s/15s | 2 |
2: Lower Abdominal #2:
Starting Position:
– Supine on the floor with hips at roughly 60 degrees. knees bent and feet flat on the floor
Keys to observe:
Set-up:
– Blood Pressure Cuff placed under lower back, arms straight, to position dial directly over face
– Blood Pressure Cuff inflated to 80 mmHg
Execution:
– Take a deep breath and on the exhale, draw the belly button in slightly to activate the deep abdominal wall (TVA)
– While holding the deep abdominal wall activation, posteriorly rotate your pelvis to increase the pressure reading on the dial by 30 mmHg (taking it to 110 mmHg)
– Keep the pressure at 110 mmHg (max 5 mmHg fluctuation throughout the movement) while raising one leg to 90 degrees at the hip
– Repeat movement with the opposite leg