Scribd Logo
Upload

Welcome to Scribd!

  • 286 views

    Kneeling Routine Cheatsheet

    Uploaded by

    Julio Olvera
    This document provides a summary of 3 kneeling routines using resistance bands to target different muscle groups. The routines include exercises focusing on hip flexors with an anterior band placement, adductors with a lateral band placement, and joint capsules with a posterior band placement. Each exercise lists the band placement, body positions, muscles contracted and relaxed, and whether the movement is active or passive.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Kneeling Routine Cheatsheet

    Uploaded by

    Julio Olvera
    286 views2 pages
    This document provides a summary of 3 kneeling routines using resistance bands to target different muscle groups. The routines include exercises focusing on hip flexors with an anterior band placement, adductors with a lateral band placement, and joint capsules with a posterior band placement. Each exercise lists the band placement, body positions, muscles contracted and relaxed, and whether the movement is active or passive.

    Original Description:

    Routine for opening hips

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document provides a summary of 3 kneeling routines using resistance bands to target different muscle groups. The routines include exercises focusing on hip flexors with an anterior band placement, adductors with a lateral band placement, and joint capsules with a posterior band placement. Each exercise lists the band placement, body positions, muscles contracted and relaxed, and whether the movement is active or passive.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    286 views2 pages

    Kneeling Routine Cheatsheet

    Uploaded by

    Julio Olvera
    This document provides a summary of 3 kneeling routines using resistance bands to target different muscle groups. The routines include exercises focusing on hip flexors with an anterior band placement, adductors with a lateral band placement, and joint capsules with a posterior band placement. Each exercise lists the band placement, body positions, muscles contracted and relaxed, and whether the movement is active or passive.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    Kneeling Routine Cheatsheet

    3DF Hip Flexor Sequence

    Band: anterior force


    Positions: neutral, internal hip rotation, foot in hand (optional)
    Contract-relax: glutes and hip flexors in neutral and internal rotation, quads and glutes if grabbing foot

    3DF Adductor Sequence

    Band: lateral force


    Positions: abduction with hand on floor, adduction while kneeling tall
    Contract-relax: abductors and adductors in both positions
    Scouring: active for 5 reps

    3DF Joint Capsule Sequence

    Band: posterior force


    Positions: neutral, external rotation, internal rotation, leg out toes down, leg out toes up
    Contract-relax: adductors in each position and hamstrings with leg out toes up
    Scouring: passive for 5 reps in each position, active with leg out

    You might also like