Strength And Conditioning
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Physioball Hip & Knee Tuck & Decline Push-up
John Graham, Senior Network Administrator in Network Development at St Luke’s University Health Network demonstrates two excellent exercises utilizing a physioball & bodyweight. Utilizing an implement like a physioball and bodyweight can increase strength, power and endurance in important movement patterns and muscle groups utilized by athletes in their respective sport.
Utilization of Exercise Combos can train multiple muscle groups of the body in combinations that provide for increased workout intensity and volume to increase muscle strength, power, hypertrophy and endurance development for athletes.
The Physioball Hip & Knee Tuck develops the hip flexor muscles, quadriceps and abdominals while increasing shoulder mobility, core strength, balance & proprioception. The Decline Push-Up develops the muscles of the chest and shoulders while increasing shoulder mobility, core strength, balance & proprioception.
Physioball Hip & Knee Tuck – Start in a plank position with the hands shoulder-width apart. Place the instep of both feet on a physioball. Pull the knees into the chest by bending at the knees with control. Pause at the completion of the movement before returning to the starting position with control.
Decline Push-Up With Feet On Physioball – Start in a plank position with the hands shoulder-width apart. Place the instep of both feet on a physioball. While keeping a firm torso, lower the body toward the ground by bending the elbows until the upper arm is parallel with the ground. Press back up to the starting position with arms fully extended while simultaneously maintaining a firm torso.
Physioball Hip & Knee Tuck – Beginners (0 – 3 Months Exercise Experience) should perform 5 – 8 Reps for 1 – 2 Sets; Intermediate (3 – 6 Months Exercise Experience) 8 – 10 Reps for 2 Sets; and Advanced (6 Months or Longer Exercise Experience) should perform 8 – 12 Reps for 2 – 3 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.
Decline Push-Up With Feet On Physioball – Beginners (0 – 3 Months Exercise Experience) should perform 5 – 8 Reps for 1 Set; Intermediate (3 – 6 Months Exercise Experience) 8 – 10 Reps for 2 Sets; and Advanced (6 Months or Greater Exercise Experience) should perform 8 – 12 Reps for 2 – 3 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.
