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Started by Alan Tseng, January 28, 2014 · 9 Replies · 306 Views
I've been trying to get my girlfriend to follow Foundations however she has problems rolling. She can't complete a single rep of Deck Squats, Bent Hollow Rocks, and Tuck-Ups. Not a foundation exercise, but she also can't do a single rep of sit-ups without assistance.
What i've been trying is stretching quads/hip flexors but it seems it doesn't help her. Anyone have suggestions?
What about bent hollow body hold?
Bent Hollow Hold yes, Rock no. PPT on all exercises. Mastered 5x60s plank in hollow position
Need a little more info on why she's not able to roll. Is it painful, due to lack of coordination, or just the flexibility to round enough?
She probably needs to stretch her lower back and strengthen her lower abs (the ones that create PPT) and glutes as well as continue to stretch her hip flexors (though, I don't think the hip flexors really limit PPT while rolling in deck squats as the hips are flexed).
A lot of women, especially those who like to wear raised heel shoes, have APT, which is going to make creating a good PPT more challenging.
If she truly mastered bhbh then there should be no question of her ppt or abdominal strength to at least do week one of bhbr. Assuming she mastered it properly.
A video of attempted HBR (arms by side), Tuck-up and sit-up would help diagnostics.
ausswe said:If she truly mastered bhbh then there should be no question of her ppt or abdominal strength to at least do week one of bhbr. Assuming she mastered it properly.
Yeah, my guess is that she didn't actually master PE1 correctly since one should be able to perform at least a few reps of PE2 far before mastering PE1 if you are holding the position of PE1 correctly.
If it were just a coordination thing with the rocks I could see it not being an issue with PPT, but if she also can't roll in deck squats that seems to suggest PPT issues.
A video is really the only way to know for sure though.
Is she rolling on a hard floor? Easier, much easier, to roll on a yoga mat.
Deck squats: scale back to mattress assist , negatives, against the wall squats, partials?