STABILIZATION:
Progression and Regression, Contralateral and
Ipsilateral, Introduction of Bird Dog Series and
Dead Bug Series
LESSON 2
Learning Targets:
At the end of the module, students will be able to:
1. Practice and demonstrate proper stabilization techniques during aerobic exercises, such
as engaging core muscles, maintaining proper posture, and stabilizing joints.
2. Learn the concept of progression and regression in exercise programming and how it
can be used to adjust the intensity and challenge of exercises for different fitness levels.
3. Learn the concepts of contralateral and ipsilateral movements in the context of aerobic
exercises and their impact on coordination, balance, and functional fitness.
4. Practice and demonstrate contralateral and ipsilateral movements in exercises, to
improve coordination and balance while engaging different muscle groups on each side of
the body.
A. LESSON PREVIEW/REVIEW
Introduction
Welcome to lesson on 2: progression and regression, contralateral and ipsilateral
movements, and the introduction of the Bird Dog Series and Dead Bug Series. These
concepts and exercises play a crucial role in designing effective fitness and
rehabilitation programs. Understanding how to appropriately progress or regress
exercises, incorporating contralateral and ipsilateral movements, and incorporating core
stability exercises like the Bird Dog Series and Dead Bug Series can greatly impact the
effectiveness of your training programs. In this lesson, we will explore these concepts in
depth, discussing their importance, applications, and benefits in optimizing exercise
programs and promoting functional movement patterns. Let's dive in and explore these
essential concepts for a well-rounded understanding of exercise programming and
physical fitness.
B. MAIN LESSON
PROGRESSION AND REGRESSION
- are terms used in exercise to describe the process of increasing or
decreasing the intensity, difficulty, or complexity of an exercise.
Progression refers to the gradual increase in intensity, difficulty, or complexity
of an exercise over time. This can be done by adding weight, increasing the
number of repetitions or sets, decreasing rest periods, or modifying the
exercise to make it more challenging.
Progression is important to continually challenge the body and stimulate
muscle growth, strength gains, and endurance.
Regression - refers to the opposite process of decreasing the intensity,
difficulty, or complexity of an exercise.
This can be done for several reasons, such as to accommodate for an injury, to
build a foundation of strength before advancing to a more challenging exercise,
or to decrease the risk of injury.
Both progression and regression are important concepts in exercise
programming to ensure that the body is appropriately challenged while
minimizing the risk of injury.
The importance of adapting or finding alternative exercises if a certain
exercise doesn't feel right. Understanding the laws of exercise progression
and regression can help structure an effective training approach for the
body, including the abdominals. Knowing how to progress or regress
exercises can be used to customize training programs and enhance the
training experience. Five key variables affect exercise progression and
regression.
RESISTANCE (INTENSITY)
a key variable that influences exercise progression and
regression.
to make an exercise more difficult, you can apply more
resistance, and to make it easier, you can use less
resistance.
this can be done by changing the weight of a dumbbell,
altering your body position, or changing other leverage
factors.
It is important to find the right balance in the resistance
you use, as too much resistance can shift attention away
from technique and too little resistance will not elicit a
strong enough signal for your muscles to adapt and get
stronger.
RANGE OF MOTION
refers to the maximum available pain-free range of motion for each exercise, which may be
different for each individual. It is important to find the right range of motion that suits your
body and to avoid pain or discomfort.
Increasing or decreasing range of motion can make exercises harder or easier as well as
prevent pain.
Spending more time in certain ranges of motion can also have strength and aesthetic benefits.
When viewing exercises, don't be afraid to reduce your range of motion if needed.
STABILITY
The idea that unstable exercises are a progression of stable exercises is inaccurate.
While increasing instability can make exercises more difficult, it is important to
consider whether this progression aligns with your goals. Adding instability can
reduce the ability of an exercise to target a muscle, and in the context of physique
enhancement and aesthetics, progressing from a stable to unstable environment is
rarely useful.
SPEED
Faster and more explosive repetitions are typically used for performance-based
training, rather than building muscle tissue. When working to build muscle in areas
like the abdominals, it is important to subject them to high levels of mechanical
tension for longer durations.
High repetition speeds can sacrifice the necessary force to elicit muscle adaptation,
and may also cause suboptimal alignment, wear and tear, or injury. While faster
repetition speed can be used to progress in performance-based goals, it is best to
focus on slower, controlled movements when aiming for aesthetics.
Beginners should be cautious with repetition speed, and exercises that require
specific speeds will be noted.
BODY POSITION
Changing body position can be used as a method of progression by manipulating
the lever arm length.
This can adjust the difficulty of the exercise based on changing the arm position
alone.
A few go-to tricks to make an exercise easier or harder by changing your body
position can be useful.
The theme of changing body position to manipulate leverage factors and a change
in placement of an external weight can also change the difficulty of an exercise.
CONTRALATERAL AND IPSILATERAL
Contralateral refers to the opposite side of the body, while ipsilateral
refers to the same side of the body.
In exercise, these terms are often used to describe movements or
muscles involved in a particular exercise.
For example, a single-arm dumbbell row with the left arm would be a
contralateral movement, as the weight is being lifted with the opposite
arm to the working side.
A single-leg Romanian deadlift with the right leg would be an ipsilateral
movement, as the weight is being lifted on the same side as the working
leg. Here are some examples of contralateral exercises:
1. Single-Arm
Dumbbell Row:
This exercise involves holding a dumbbell in one hand and rowing it towards
your torso while stabilizing yourself with the other hand and your feet. This is
a great exercise for
2. Single-Leg Romanian Deadlift:
This exercise involves standing on one leg and bending forward at
the hip while holding a weight in the opposite hand. This exercise
targets the glutes, hamstrings, and lower back.
3. Contralateral Limb Raises:
This exercise involves lying on your stomach and lifting your opposite arm
and leg at the same time. This exercise targets the muscles in your back
and helps improve your posture.
Here are some examples of Ipsilateral exercises:
1. Dumbbell or kettlebell single-arm shoulder press:
This exercise involves pressing a weight with one arm while standing with
your feet planted firmly on the ground. The weight is held on the same
side as the arm performing the press, making it an ipsilateral exercise.
2. Single Leg Squat
This exercise strengthens the quadriceps, glutes, and hamstrings
on one leg while challenging the core to maintain stability and
prevent rotation.
3. Single Arm Farmer's Carry:
This exercise involves holding a heavy weight in one hand and walking
while maintaining an upright posture and preventing rotation of the torso.
BIRD DOG
EXERCISE
BIRD DOG EXERCISE
The bird dog exercise is a core exercise that targets the muscles in the
lower back and abdominals, as well as the glutes and shoulders.
It is performed on the hands and knees, with the hands directly
beneath the shoulders and the knees directly beneath the hips.
The exercise involves extending one arm and the opposite leg out
straight, holding briefly, and then returning to the starting position
before repeating on the opposite side.
The movement is similar to the motion of a bird dog pointing its prey.
The bird dog exercise is a popular exercise for improving core stability
and balance, as well as reducing lower back pain.
BENEFITS OF BIRD DOG EXERCISE
The bird dog exercise targets the erector spine muscle that runs along
the back and helps with extending, flexing, and rotating the spine.
This exercise also works the rectus abdominis and obliques, gluteus
maximus, trapezius, and deltoids muscles.
Additionally, it engages other muscles that help stabilize the motion,
such as hamstrings, gluteal muscles, hip muscles, chest muscles, and
triceps.
The bird dog exercise is commonly used by athletic trainers and
physical therapists to build low back function, reduce low back pain,
and improve core strength and spinal stability.
DEADBUG
EXERCISE
DEADBUG EXERCISE
The Deadbug is a core exercise that involves lying on your back with your
arms and legs in the air, then slowly lowering them towards the ground in a
controlled manner while keeping your core muscles engaged.
The exercise is named for the way it looks, as it resembles a dead bug lying
on its back with its legs in the air.
Deadbug exercises can be done with variations, such as by adding
resistance bands or weights, to increase the challenge and target different
muscles in the core.
This exercise is often used to improve core stability, posture, and balance,
and can be beneficial for athletes, fitness enthusiasts, and those recovering
from injuries.
BENEFITS OF DEADBUG EXERCISE
The dead bug exercise is a simple and safe way to strengthen your
core, spine, and back muscles.
This can help improve your posture and prevent and relieve low back
pain. Doing this exercise can also improve your balance and
coordination, making everyday movements and sports activities easier.
Experts recommend this exercise for people with arthritis, older adults
who want to improve their muscle function, people with chronic pain,
swimmers who want to improve their body position, and people with
Parkinson’s disease to prevent injuries and accidents.
