PBT Exercise Handbook

PELLERES™ BASED TRAINING

VERTICAL & HORIZONTALEXERCISE HANDBOOK

© Grand Final technologies introDuction to PEllErEs ™ BasE traininG 27

sEction 1 : : scIence anD tHeorY


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

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notes:2 Helicopter arm swings

1. Stand upright, arms extended to side2. Move arms side to side3. Vary, height, speed, distance from body

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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

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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.

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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

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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.

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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:

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notes:8 standing shoulder circles

1. Standing arms relaxed at sides.2. Move shoulders in circular motion.3. Reverse movement pattern.

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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:

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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.

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notes:Keg throws



3. Lead with L hip


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

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notes:12 Diagonal Pull Downs

1. Stand arms extended over L shoulder2. Pull arms forward and down past R hip.3. Repeat opposite side

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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.

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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.

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notes:Keg throws



3. Lead with L hip


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.

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notes:16 Behind ankle taps


2. Bring arms down behind raising R foot behind L hip. L hand taps R foot


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notes:Keg throws



3. Lead with L hip


17 Heel taps


2. Bring arms down in front raising R foot tapping hands with heel.


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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.

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notes:Keg throws



3. Lead with L hip


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.

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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

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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.

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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.

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Keg throws



3. Lead with L hip


notes:Keg throws



3. Lead with L hip


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.

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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.

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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



3. Lead with L hip


notes:

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4

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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.

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Keg throws



3. Lead with L hip


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.

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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.

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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

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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”.

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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.

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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.

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notes:




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.

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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:

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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:

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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.

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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.

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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.

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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.

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Keg throws



3. Lead with L hip


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.

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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.

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Keg throws



3. Lead with L hip


notes:Keg throws



3. Lead with L hip


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.

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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.

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notes:Keg throws



3. Lead with L hip


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.

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notes:20 seated Vertical leg swings

1. Sitting hands behind head.2. With knees locked swinging from hips move legs in

“freestyle” kicking pattern.

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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.

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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.

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Keg throws



3. Lead with L hip


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.

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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.

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Keg throws



3. Lead with L hip


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.

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sEction 2 : : eXcercIses

notes:

78 introDuction to PEllErEs ™ BasE traininG © Grand Final technologiesw


PBT Exercise Handbook

Sports

standing elbow knee

horizontal elbow knee

star elbow knee

elbowelbow pushup

standing oelbow knee

ankle taps

toe taps

r knee