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Pelleres Base Training exercises. 25 x Vertical. 25 x Horizontal
Citation preview
PELLERES™ BASED TRAINING
VERTICAL & HORIZONTALEXERCISE HANDBOOK
© Grand Final technologies introDuction to PEllErEs ™ BasE traininG 27
sEction 1 : : scIence anD tHeorY
© Grand Final technologies introDuction to PEllErEs ™ BasE traininG 27
sEction 2 : : eXcercIses
verTiCAL Core exerCises
1 Pot stirring .............................................................. p22
2 Helicopter arm swings ........................................ p22
3 star hand foot ......................................................... p23
4 star elbow knee ..................................................... p23
5 Bent over figure 8’s .............................................. p24
6 Body circles ............................................................. p24
7 Body leans ............................................................... p25
8 standing shoulder circles .................................. p25
9 standing shoulder circles - arms ext ............. p26
10 single arm press with alt leg raise ................. p26
11 Keg throws .............................................................. p27
12 Diagonal pull downs ............................................. p27
13 standing o/elbow knee taps .............................. p28
14 standing elbow knee taps .................................. p28
15 Knee taps ................................................................. p29
16 Behind ankle taps ................................................. p29
17 Heel taps .................................................................. p30
18 leg swings............................................................... p30
19 side leg swings ...................................................... p31
20 golf swings .............................................................. p31
21 running man .......................................................... p32
22 standing squat ....................................................... p32
23 squat with arms extended ................................. p33
24 calf raise squat ..................................................... p33
25 squat and reach ..................................................... p34
horiZoNTAL Core exerCises
1 Back cross-overs................................................... p35
2 stomach cross overs ............................................ p35
3 Upright verticals.................................................... p36
4 elbow-elbow push-up ......................................... p36
5 Banging the cup ..................................................... p37
6 “Bubba” alt a/l raises .......................................... p38
7 alt a/l raises ........................................................... p38
8 Push-up alt a/l raises ......................................... p39
9 Inside toe taps ........................................................ p39
10 outside toe taps ..................................................... p40
11 elbow knee taps .................................................... p40
12 Walking push-up ................................................... p41
13 V sit-up with clap ................................................... p41
14 crunch twists.......................................................... p42
15 ankle taps ................................................................ p42
16 reach ups ................................................................ p43
17 seated vertical leg swings ................................. p43
18 seated horizontal leg swings ........................... p44
19 side tracks............................................................... p44
20 elbow knee side taps .......................................... p45
21 Hand foot side taps ............................................... p45
22 elbow wrist side taps ........................................... p46
23 cockroach ................................................................ p46
24 cockroach elbow to knee .................................... p47
25 Horizontal elbow knee taps ............................... p47
AIPT_Training Manual_FA.indd 27 24/03/11 3:49 PM
introDuction to PEllErEs ™ BasE traininG © Grand Final technologies28
sEction 2 : : VertIcal core eXcercIses
notes:1 Pot stirring
1. Stand upright hand over hand in front of body.2. Move in circular, pot stirring, motion.3 Follow square pattern4. Vary speed, size
21
3 4
AIPT_Training Manual_FA.indd 28 24/03/11 3:49 PM
© Grand Final technologies introDuction to PEllErEs ™ BasE traininG 29
sEction 2 : : VertIcal core eXcercIses
notes:2 Helicopter arm swings
1. Stand upright, arms extended to side2. Move arms side to side3. Vary, height, speed, distance from body
1
2 3
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introDuction to PEllErEs ™ BasE traininG © Grand Final technologies30
sEction 2 : : VertIcal core eXcercIses
notes:3 star Hand Foot
1. Stand star position.2. Bend & reach L hand forward and down in smooth
motion and tap R foot.3. Return to upright in smooth motion.4. Repeat R hand to L foot.5. Bend knee if required
1
3
5
2
4
6
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© Grand Final technologies introDuction to PEllErEs ™ BasE traininG 31
sEction 2 : : VertIcal core eXcercIses
notes:4 star elbow Knee
1. Stand, hands on head, fingers locked.2. Bend and reach forward, L elbow to R knee.3. Return to upright in smooth motion.4. Repeat R elbow to L knee.
1
3
5
2
4
6
AIPT_Training Manual_FA.indd 31 24/03/11 3:49 PM
introDuction to PEllErEs ™ BasE traininG © Grand Final technologies32
sEction 2 : : VertIcal core eXcercIses
notes:5 B/o Fig 8’s
1. Standing bend at hips, arms & shoulders relaxed hanging, fingers relaxed.
2. Move in figure 8 pattern.3. Let traps back control movement pattern
1
2
3
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© Grand Final technologies introDuction to PEllErEs ™ BasE traininG 33
sEction 2 : : VertIcal core eXcercIses
notes:6 Body circles
1. Standing bend at hips, arms & shoulders relaxed hanging, fingers relaxed.
2. Twist and lead with back arm, move arms in full circle above head around to starting position.
3. Reverse direction, twist and lead with back arm.
1
3
5
2
4
6
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introDuction to PEllErEs ™ BasE traininG © Grand Final technologies34
sEction 2 : : VertIcal core eXcercIses
7 Body leans
1. Stand, L hand on head, R hand on stomach.2. Lean to right as far as comfortable, hold 1 sec.3. Controlled exhalation as return to standing,
swap hand positions.4. Lean to right, as far as comfortable, hold 1 sec.
Controlled exhalation as return to standing.
notes:
1
3
2
4
AIPT_Training Manual_FA.indd 34 24/03/11 3:49 PM
© Grand Final technologies introDuction to PEllErEs ™ BasE traininG 35
sEction 2 : : VertIcal core eXcercIses
notes:8 standing shoulder circles
1. Standing arms relaxed at sides.2. Move shoulders in circular motion.3. Reverse movement pattern.
1
3
2
4
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introDuction to PEllErEs ™ BasE traininG © Grand Final technologies36
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9 standing shoulder circles – arms ext
1. Standing arms full extension above head.2. Move shoulders in circular motion.3. Reverse movement pattern
notes:
1
3
2
4
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© Grand Final technologies introDuction to PEllErEs ™ BasE traininG 37
sEction 2 : : VertIcal core eXcercIses
notes:Keg throws
1. Stand half squat arms positioned to L side.
2. Stand up and twist bringing arms forward and over R shoulder.
3. Lead with L hip
4. Repeat opposite side
10 single arm Press with alt leg raise
1. Stand, arms shoulder height, bent 90 degrees2. Extend L arm, pull R arm back, raise opposite knee.3. Return to start and repeat other side.
1
3
2
4
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introDuction to PEllErEs ™ BasE traininG © Grand Final technologies38
sEction 2 : : VertIcal core eXcercIses
notes:Keg throws
1. Stand half squat arms positioned to L side.
2. Stand up and twist bringing arms forward and over R shoulder.
3. Lead with L hip
4. Repeat opposite side
11 Keg throws
1. Stand half squat arms positioned to L side.2. Stand up and twist bringing arms forward and over
R shoulder.3. Lead with L hip4. Repeat opposite side
1
3
2
4
AIPT_Training Manual_FA.indd 38 24/03/11 3:49 PM
© Grand Final technologies introDuction to PEllErEs ™ BasE traininG 39
sEction 2 : : VertIcal core eXcercIses
notes:12 Diagonal Pull Downs
1. Stand arms extended over L shoulder2. Pull arms forward and down past R hip.3. Repeat opposite side
1
3
2
4
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introDuction to PEllErEs ™ BasE traininG © Grand Final technologies40
sEction 2 : : VertIcal core eXcercIses
notes:13 standing o/elbow Knee taps
1. Stand, hands on head, fingers locked.2. Bend and twist and L elbow touches R knee.3. Return to standing and repeat R elbow to L knee.
1
3
2
4
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© Grand Final technologies introDuction to PEllErEs ™ BasE traininG 41
sEction 2 : : VertIcal core eXcercIses
notes:14 standing elbow Knee taps
1. Stand, hands on head, fingers locked.2. Side bend and raise knee so L elbow touches L knee,
return to standing.3. Repeat R elbow to R knee.
1
3
2
4
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introDuction to PEllErEs ™ BasE traininG © Grand Final technologies42
sEction 2 : : VertIcal core eXcercIses
notes:Keg throws
1. Stand half squat arms positioned to L side.
2. Stand up and twist bringing arms forward and over R shoulder.
3. Lead with L hip
4. Repeat opposite side
15 Knee taps
1. Stand feet slightly wider than shoulder width, arms full extension.
2. Bring arms down while raising R knee, tap hands to knee.
3. Return to start position and repeat other side.
1
3
2
4
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© Grand Final technologies introDuction to PEllErEs ™ BasE traininG 43
sEction 2 : : VertIcal core eXcercIses
notes:16 Behind ankle taps
1. Stand feet slightly wider than shoulder width, arms full extension.
2. Bring arms down behind raising R foot behind L hip. L hand taps R foot
3. Return to start position and repeat other side.
1
3
2
4
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sEction 2 : : VertIcal core eXcercIses
notes:Keg throws
1. Stand half squat arms positioned to L side.
2. Stand up and twist bringing arms forward and over R shoulder.
3. Lead with L hip
4. Repeat opposite side
17 Heel taps
1. Stand feet slightly wider than shoulder width, arms full extension.
2. Bring arms down in front raising R foot tapping hands with heel.
3. Return to start position and repeat other side.
1
3
2
4
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© Grand Final technologies introDuction to PEllErEs ™ BasE traininG 45
sEction 2 : : VertIcal core eXcercIses
notes:18 leg swings
1. Stand with body weight on L leg.2. Swing leg forward and backward, full range,
maintain balance.3. Repeat for R leg.
1
3
2
4
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introDuction to PEllErEs ™ BasE traininG © Grand Final technologies46
sEction 2 : : VertIcal core eXcercIses
notes:Keg throws
1. Stand half squat arms positioned to L side.
2. Stand up and twist bringing arms forward and over R shoulder.
3. Lead with L hip
4. Repeat opposite side
19 side leg swings
1. Stand with body weight on L leg. R Leg positioned in front of body.
2. Swing across body full range, maintain balance.3. Maintain balance.
1
2
3
4
5
AIPT_Training Manual_FA.indd 46 24/03/11 3:49 PM
© Grand Final technologies introDuction to PEllErEs ™ BasE traininG 47
sEction 2 : : VertIcal core eXcercIses
notes:20 golf swings
1. Standing, slight lean forward, arms positioned in front of body.
2. In “golf swing” pattern move L to R3. Vary speed
1
3
2
4
AIPT_Training Manual_FA.indd 47 24/03/11 3:49 PM
introDuction to PEllErEs ™ BasE traininG © Grand Final technologies48
sEction 2 : : VertIcal core eXcercIses
notes:21 running man
1. Stand feet shoulder width apart, soft knees.2. Arms fixed at 90 degrees.3. Moving from the shoulder perform arm
action for running.4. Ensure hips remain stationary, slow speed of
arms to enable.
1
2
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© Grand Final technologies introDuction to PEllErEs ™ BasE traininG 49
sEction 2 : : VertIcal core eXcercIses
notes:22 standing squat
1. Stand feet shoulder width apart, arms to side..2. Bending knees and squat down keeping back vertical.3. Raise arms to front as perform squat.
1
3
2
AIPT_Training Manual_FA.indd 49 24/03/11 3:49 PM
introDuction to PEllErEs ™ BasE traininG © Grand Final technologies50
sEction 2 : : VertIcal core eXcercIses
Keg throws
1. Stand half squat arms positioned to L side.
2. Stand up and twist bringing arms forward and over R shoulder.
3. Lead with L hip
4. Repeat opposite side
notes:Keg throws
1. Stand half squat arms positioned to L side.
2. Stand up and twist bringing arms forward and over R shoulder.
3. Lead with L hip
4. Repeat opposite side
23 squat with arms extended
1. Stand feet should width apart, arms above head full extension.
2. Arms remain at full extension, bend knees, squat down keeping back vertical.
1
2
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© Grand Final technologies introDuction to PEllErEs ™ BasE traininG 51
sEction 2 : : VertIcal core eXcercIses
notes:24 calf raise squat
1. Stand toes pointing out, arms extended to side.2. Squat down and pause.3. While paused, raise onto balls of feet, pause.4. Return to standing remaining on balls of feet.5. Lower heels to ground.
1
2
3
4
AIPT_Training Manual_FA.indd 51 24/03/11 3:49 PM
introDuction to PEllErEs ™ BasE traininG © Grand Final technologies52
sEction 2 : : VertIcal core eXcercIses
25 squat & reach
1. Stand with feet wider than shoulder width, arms held in front of body.
2. Bending at knees, reach R hand to ground and raise L hand above head.
3. Eyes and head remain on hand being raised.4. Return to standing and repeat other side.
Keg throws
1. Stand half squat arms positioned to L side.
2. Stand up and twist bringing arms forward and over R shoulder.
3. Lead with L hip
4. Repeat opposite side
notes:
2
4
1
3
5
AIPT_Training Manual_FA.indd 52 24/03/11 3:49 PM
© Grand Final technologies introDuction to PEllErEs ™ BasE traininG 53
sEction 2 : : HorIZontal core eXcercIses
notes:1 Upright Verticals
1. On back raise legs to vertical.2. Lower back & legs to ground, ensure legs to not come
forward.
1
2
3
AIPT_Training Manual_FA.indd 53 24/03/11 3:49 PM
introDuction to PEllErEs ™ BasE traininG © Grand Final technologies54
sEction 2 : : VertIcal core eXcercIses
Keg throws
1. Stand half squat arms positioned to L side.
2. Stand up and twist bringing arms forward and over R shoulder.
3. Lead with L hip
4. Repeat opposite side
notes:2 Back cross overs
1. Lie on back arms out to side.2. Swing L leg to R hand.3. Repeat for other side.
1
2
3
AIPT_Training Manual_FA.indd 54 24/03/11 3:49 PM
© Grand Final technologies introDuction to PEllErEs ™ BasE traininG 55
sEction 2 : : HorIZontal core eXcercIses
notes:3 stomach cross overs
1. Lie on stomach, arms out to side.2. Swing L leg to R hand.3. Repeat for other side.
1
2
3
AIPT_Training Manual_FA.indd 55 24/03/11 3:49 PM
introDuction to PEllErEs ™ BasE traininG © Grand Final technologies56
sEction 2 : : HorIZontal core eXcercIses
notes:4 elbow-elbow Push-Up
1. Push up position2. Lower to L elbow3. Lower to R elbow4. Raise to L hand5. Raise to R hand
1
2
3
4
5
AIPT_Training Manual_FA.indd 56 24/03/11 3:49 PM
© Grand Final technologies introDuction to PEllErEs ™ BasE traininG 57
sEction 2 : : HorIZontal core eXcercIses
notes:5 Banging the cup / empty the can
1. Lie on stomach, arms at full extension, chest & head off ground hands “holding” cup.
2. As if banging a cup on the ground, move arms down to hips, keep elbows locked, move from shoulder.
3. On the return movement position hands and move as if “emptying a can”.
1
2
3
4
5
6
AIPT_Training Manual_FA.indd 57 24/03/11 3:49 PM
introDuction to PEllErEs ™ BasE traininG © Grand Final technologies58
sEction 2 : : HorIZontal core eXcercIses
notes:6 “Bubba” alt a/l raises
1. Lie on stomach, arms and legs 45 degrees.2. Raise alternate arm and leg and hold.3. Ensure hip is also raised off ground, reach out and up
with raised arm.4. Press opposite arm and leg into the ground.5. Lower and repeat other side.
1
2
3
AIPT_Training Manual_FA.indd 58 24/03/11 3:49 PM
© Grand Final technologies introDuction to PEllErEs ™ BasE traininG 59
sEction 2 : : HorIZontal core eXcercIses
7 alt a/l raises
1. Lie on stomach, arms extended.2. Raise alternate arm & leg and hold.3. Ensure hip is raised off ground, reach out and up with
raised arm.4. Press opposite arm and leg into the ground.5. Lower and repeat other side.
1
2
3
4
notes:
AIPT_Training Manual_FA.indd 59 24/03/11 3:49 PM
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sEction 2 : : HorIZontal core eXcercIses
notes:8 Push Up alt a/l raises
1. Push up position.2. Raise alternate arm and leg and hold.3. Return to start and repeat other side.
1
2
3
4
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© Grand Final technologies introDuction to PEllErEs ™ BasE traininG 61
sEction 2 : : HorIZontal core eXcercIses
9 Inside toe taps
1. Push up position2. Lift R hand and L foot off ground.3. Bring L foot forward and tap with R hand.4. Return to start and repeat other side.
notes:
1
2
3
4
AIPT_Training Manual_FA.indd 61 24/03/11 3:49 PM
introDuction to PEllErEs ™ BasE traininG © Grand Final technologies62
sEction 2 : : HorIZontal core eXcercIses
10 outside toe taps
1. Push up position2. Lift L hand and R foot off ground.3. Raise R foot and bring above L hip and tap with L hand.4. Return to start and repeat other side.
notes:
1
2
3
4
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© Grand Final technologies introDuction to PEllErEs ™ BasE traininG 63
sEction 2 : : HorIZontal core eXcercIses
notes:11 elbow Knee taps
1. Push up position.2. Lift R hand and L leg off ground.3. Bring L knee forward and tap with R elbow, pause.4. Extend arm and leg to full extension, pause.5. Return to start position and repeat other side.
1
2
3
4
5
6
AIPT_Training Manual_FA.indd 63 24/03/11 3:49 PM
introDuction to PEllErEs ™ BasE traininG © Grand Final technologies64
sEction 2 : : HorIZontal core eXcercIses
notes:12 V sit-Up with clap
1. Lie on back arms and legs extended off ground.2. Perform a V sit-up (knees locked) and clap hands
behind knees.3. Return to start position and repeat.
1
2
3
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© Grand Final technologies introDuction to PEllErEs ™ BasE traininG 65
sEction 2 : : HorIZontal core eXcercIses
notes:13 crunch twists
1. Lie on back, arms and legs extended off ground.2. Perform sit up and twist at top to tap both hands on
ground same side.3. Return to start position and repeat other side.
1
2
3
4
AIPT_Training Manual_FA.indd 65 24/03/11 3:49 PM
introDuction to PEllErEs ™ BasE traininG © Grand Final technologies66
sEction 2 : : HorIZontal core eXcercIses
notes:14 ankle taps
1. Lie on back, knees bent, hands behind head.2. Move L hand down and reach behind L thigh and
tap R heel.3. As returning L hand to start position move R hand
down to tap L heel.
1
2
3
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© Grand Final technologies introDuction to PEllErEs ™ BasE traininG 67
sEction 2 : : HorIZontal core eXcercIses
Keg throws
1. Stand half squat arms positioned to L side.
2. Stand up and twist bringing arms forward and over R shoulder.
3. Lead with L hip
4. Repeat opposite side
notes:15 reach Ups
1. Lie on back, arms and legs vertically extended.2. Raising shoulders off ground reach arms up and
tap L hand L foot/R hand, R foot.3. Return to start position then reach L & R hand
to L foot.4. Return to start position and reach L & R hand to R foot.
1
3
5
2
4
6
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notes:16 Walking Push-Up
1. Push up position.2. Lift L leg and L arm off ground.3. Pushing off R leg & R arm step simultaneously L leg
and L arm sideways.4. Take weight on L leg and L arm bring R leg and R
arm closer.5. Repeat opposite.
1
2
3
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© Grand Final technologies introDuction to PEllErEs ™ BasE traininG 69
sEction 2 : : HorIZontal core eXcercIses
Keg throws
1. Stand half squat arms positioned to L side.
2. Stand up and twist bringing arms forward and over R shoulder.
3. Lead with L hip
4. Repeat opposite side
notes:Keg throws
1. Stand half squat arms positioned to L side.
2. Stand up and twist bringing arms forward and over R shoulder.
3. Lead with L hip
4. Repeat opposite side
17 cockroach
1. Lie on back arms and legs extended off ground, keep back flat on ground.
2. Bring L hand down in front of body to tap R foot.
3. Ensure back remains flat on ground.
4. As L hand returns bring R hand down to tap L foot.
1
2
3
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notes:18 cockroach elbow to Knee
1. Lie on back hands behind head, legs extended.
2. Bring L knee forward and tap with R elbow.
3. Ensure back remains flat on ground.
4. As L knee returns bring R knee forward to tap with L elbow.
1
2
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sEction 2 : : HorIZontal core eXcercIses
notes:Keg throws
1. Stand half squat arms positioned to L side.
2. Stand up and twist bringing arms forward and over R shoulder.
3. Lead with L hip
4. Repeat opposite side
19 Horizontal elbow Knee taps
1. Lie on back, hands behind head, legs off ground.2. Draw L knee up towards head and tap with L elbow.3. Repeat for R knee R elbow.
1
2
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sEction 2 : : HorIZontal core eXcercIses
notes:20 seated Vertical leg swings
1. Sitting hands behind head.2. With knees locked swinging from hips move legs in
“freestyle” kicking pattern.
1
2
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© Grand Final technologies introDuction to PEllErEs ™ BasE traininG 73
sEction 2 : : HorIZontal core eXcercIses
notes:21 seated Horizontal leg swings
1. Sitting hands behind head.2. With knees locked swinging from hips swing legs
across body.3. Alternate L over R and R over L.
1
2
3
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sEction 2 : : HorIZontal core eXcercIses
notes:22 side tracks
1. Right arm bridge with L arm extended vertically, elbow locked, head and eyes locked on L hand.
2. Move L hand down and forward and tap ground inside R hand. Head and eyes track hand movement.
3. Return to start position.4. Repeat on Left arm bridge.
1
2
3
4
5
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sEction 2 : : HorIZontal core eXcercIses
Keg throws
1. Stand half squat arms positioned to L side.
2. Stand up and twist bringing arms forward and over R shoulder.
3. Lead with L hip
4. Repeat opposite side
notes:23 elbow Knee side taps
1. Right arm bridge, L arm full extension.2. Bring L arm down and to side of body and bring L knee
up, tap L elbow with R knee.3. Return to start position.4. Repeat other side.
1
2
3
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notes:24 Hand Foot side taps
1. Right arm bridge, L arm full extension.2. Bring L arm down and from the hip bring L leg
forward, tap L hand with L foot.3. Return to start position.4. Repeat other side.
1
2
3
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sEction 2 : : HorIZontal core eXcercIses
Keg throws
1. Stand half squat arms positioned to L side.
2. Stand up and twist bringing arms forward and over R shoulder.
3. Lead with L hip
4. Repeat opposite side
notes:25 elbow Wrist side taps
1. Right elbow bridge, L hand behind head, L leg raised.2. Bring L hand behind head bring L elbow down and tap
R hand.3. Return to start position.4. Repeat other side.
1
2
3
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sEction 2 : : eXcercIses
notes:
78 introDuction to PEllErEs ™ BasE traininG © Grand Final technologiesw
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