Thursday, February 28, 2013

The Trifecta - The first steps of the CC flexibility programm

Hey guys,

The Trifecta is a special joint training and functional mobility concept, promoted by Paul Wade in his book "Convict Conditioning 2". The trifecta contains 3 holding exercises which help you to build the flexibility you need for every-day-movements, to improve your joints and also to help you preventing injuries or even heal occured weaknesses/pains. Every progression series was invented to strech and strengthen one of the 3 muscular chains of the human body - the anterior chain (chest, front of the shoulders, biceps, abs, front hips, front thighs, shins), the posterior chain (upper back, rear shoulder, triceps, spine, butt, hamstrings, calves) and the lateral chain (latisimus dorsi, side abs, hip abductors side thigh). I do the exercises daily, as a warm-up before the routine and as a cool-down after the routine. After a short time you'll see major improvements in your mobility and you'll feel that every move you make becomes smoother.
Today I'm gonna describe the first steps of the 3 progression series:

The Bent Leg Hold - Step 1 of the L-Hold Progression


This exercise streches actively the posterior chain, while strongly contracting the anterior chain.
Find parallel bars or a chair with stable arms. Grip the bars with slightly bent arms. Brace your upper body and lift your knees up until your thighs are at least parallel to the ground (if you can hold them higher, the stretch becomes stronger and better). Keep your feet and legs together during the hold.

Target: 20 sec (if you can't manage 20 sec, try 2x10 sec or 4x5 sec with a short rest in between)

The Short Bridge Hold - Step 1 of the Bridge Hold Progression


This exercise streches actively the anterior chain, while strongly contracting the posterior chain.
Lie down on your back and bent your knees. Your feet should be flat and around 6-8 inches away from your butt. Now press down through your feet and lift your hips and your back off the floor until your thighs and trunk forms at least a straight line and your bodyweight is supported only by your shoulders and feet. Hold this position for the requested time and move back slowly to the start position.

Target: 20 sec (if you can't manage 20 sec, try 2x10 sec or 4x5 sec with a short rest in between)

The Straight Leg Twist Hold - Step 1 of the Twist Hold Progression


This exercise streches actively the lateral chain, while strongly contracting the lateral chain of the opposite.
Sit down on the floor or a mat with your legs straight. Now bent one leg until your feet is right beside the knee of the other leg. Twist your opposite shoulder towards the bent knee and secure your elbow on its outside. Let your head follow the twist of the torso. Place the palm of the other hand behind you and prop yourself on that outstreched arm. Hold the position for the required time and repeat the move to the other side.

Target: 20 sec (if you can't manage 20 sec, try 2x10 sec or 4x5 sec with a short rest in between)

These holds represent only the first steps of the series so the stretch is not as hard as in further steps, but for the beginning these exercises are really good! I'll come to the next steps in later postings.

Cheers,
Andi