Reality is a strange thing, is it not? One day we’re living with all of the freedoms the world has to offer and the next minute we’re at the mercy of a virus, COVID-19. The entire WORLD. It’s hard to ever have imagined it in this day and age. Many have suffered discomfort and pain (both financially and mentally) so it’s especially nice to see how so many have come together to offer support in our industry. I’ve seen free classes, support groups, webinars, Instagram and Facebook Live and the list goes on! From our trainers in the trenches to the CEO’s at the helm of corporations (and everyone in-between) I am proud to say that I am part of this industry.
So regardless of where you find yourself when you’re reading this, know that you are responsible for making this industry what it is! Loving, giving, caring, supportive, non-judgemental and always with open arms. Without you we wouldn’t have a leg to stand on! Which leads me into our movement of the month. Single Leg Bounds with Perturbations.
Single leg bounds with perturbations is a fun, functional movement that’s easy to adapt to any fitness level and can be done indoors at home, outdoors in the park or at your local training facility. It offers many benefits, two of which are balance and stability. Both of which are key in injury prevention and force production. (If you’re not familiar with the term perturbations, they’re simply disturbances to your prime movers. If that still doesn’t makes sense, the video will show and explain it.)
But it doesn’t stop there because it’s all about perception. What’s perception have to do with it? Some might see a fun, functional balance exercise and if that’s it, that’s perfectly fine. The ends justifies the means… even if at times we don’t realize all of the benefits. Meaning that the benefits of this movement are beneficial to anyone so long as you’ve decided that through some sort of an assessment. As far as perception… this exercise also offers the benefits of sequential muscle firing, acceleration, deceleration, power, strength and even muscular endurance! So as you can see it’s full packed of benefits.
EXERCISE EXECUTION: STEP #1: Begin in your atheltic stance: feet shoulder width apart, knees slightly bent, hips flexed while maintaining a long spine with head looking forward and your arms bent at the elbows at about ninety degrees.
STEP #2: Now begin to extend the right arm back while simultaneously flexing the left am forward while still maintain elbows at about ninety degrees and with thrust push off the left leg and land on your right single leg while your arms now change position. Your end position now should be right single leg, right arm forward, left leg off the ground and left arm back. See the attached video for a complete and visual explanation.
EXERCISE PROTOCOL: Rep Range: 3 to 8 reps per side depending on your goal outcome.
ALWAYS regress and progress as required. Not sure how? With this movement consider the following: coupling time, strength bands, advanced toners, weighted vests, unstable surfaces and pause holds. Need more help? Connect with me at: firstname.lastname@example.org.