Week 8 – Positional &

Warm-Up Drills
CONOR HARRIS – CSCS, XPS, CES, CPT
Learning Objectives

1 2 3 4
Introduce Phases 2 Explain what is going Appreciate the Begin to understand
and 3 with specific, on with positioning & progression model for what a full 3-Phase
measurable goals muscular orientation specific types of progression looks like
in the given exercises lateralizations for a given context
Progression
Model
Flowchart
 Address lateralization. There will be some
asymmetry leftover

PHASE 2: Upper Body Goals:

Secondary Shoulder External Rotation: Shoulder Internal Rotation: Shoulder Abduction:
90 Degrees 70+ Degrees 30+ Degrees
Compensation

Lower Body Goals:

Hip Flexion: Straight Leg Raise: Ober’s:
120+ Degrees 70+ Degrees Passed on Both Sides
 Get them in more upright, dynamic
exercise progressions. Example:

PHASE 3: Upper Body Goals:

Progress & Left Posterior Right Anterior
Left Trunk Rotation
Integrate Expansion Expansion

Lower Body Goals:

Integrate Left Hip IR Muscles Integrate Right Hip ER Muscles
(adductor, glute med, oblique) (glute max, posterior glute med)
Lateralization Progressions
Lateralized Side Needs:

• External Rotation & Abduction

• Glute Max & Glute Med
• Foot Arch Reference
Lateralization
Non-Lateralized Side Needs: Goals
• Internal Rotation & Adduction
• Oblique, Hamstring, Adductor,
Glute Med
• Heel Reference
Oblique
Exercises
Use supination bias on side
that needs posterior
expansion

Use pronation bias on side

that needs anterior
expansion
Hamstring
Exercises
Use these on side lateralized
away from (i.e. left side in
Left AIC) to pull pelvis back
on that side
Adductor
Exercises
Use these on side lateralized
away from (i.e. left side in
Left AIC) to improve
nutation/pelvic IR on that
side
Posterior
Capsule
Stretch
For when you can’t get
IR/SLR to improve (usually
on side lateralized away
from which is Left side)
Glute Max/Glute
Med Exercises
Use these on side
lateralized to (i.e. right side
in Left AIC) to push that
side into more
counternutation/ER
Introductory
Abduct & Shift
Best introductory sidelying
integration exercise
Restores:
• Hip Flexion (top side)
• Hip External Rotation (top side)
• Straight Leg Raise (bottom side)
• Posterior Expansion (bottom
side)
Abduct & Shift
Best sidelying integration exercise
Restores:
• Hip Flexion (top side)
• Hip External Rotation (top side)
• Straight Leg Raise (bottom side)
• Posterior Expansion (bottom
side)
Standing
Abduct & Shift
Upright integration
Restores:
• Hip Flexion (abducted side)
• Hip External Rotation (abducted
side)
• Straight Leg Raise (stance side)
• Posterior Expansion (stance
side)
Standing
Supported
Step-Back
Upright integration
Restores:
• Hip Flexion (front side)
• Hip External Rotation (front side)
• Straight Leg Raise (back side)
• Posterior Expansion (back side)
General
Lateralization
Exercise
Selection
Flowchart
Lateralization
Playlist Link
Example Progressions
 Example Progression: Primary
Compensations
Squat: 110 degrees Phase 3 – Part I Phase 3 - Part II Phase 3 – Part III
Ober’s: Fail Left, Pass Right Goal: Address Goal: Further Goal: Address Left
Hip Abduction: 35 Left, 30 Right Lateralization Integrate AIC
Hip Flexion: 115 Left, 110 Right 90/90 Hip Lift with Left Sidelying Knee Standing Supported
Straight Leg Raise: 70 Left, 75 Right Right Arm Reach Toward Knee Abduct & Shift
Femoral IR: 25 Left, 35 Right
Femoral ER: 40 Left, 35 Right
Right Sidelying Left Left Sidelying
Trunk Rotation: 60 Left, 75 Right Adductor Pullback Abduct & Shift
Shoulder IR: 80 Left, 70 Right
Shoulder ER: 80 Left, 90 Right Left Sidelying Right
Shoulder ABD: 30 Left, 40 Right
Glute Max
Shoulder FLX: 115 Left, 125 Right
 Example Progression: Secondary
Compensations
Squat: 100 degrees Phase 2 Phase 3 - Part 1 Phase 3 – Part II
Ober’s: Fail Left, Fail Right Goal: Address Goal: Address Goal: Further
Hip Abduction: 25 Left, 20 Right Anterior Orientation Lateralization Integrate
Hip Flexion: 105 Left, 100 Right Short-Seated Left Posterior Hip Right Sidelying Left
Straight Leg Raise: 50 Left, 55 Right Breathing Capsule Stretch Adductor Pullback
Femoral IR: 20 Left, 30 Right
Femoral ER: 30 Left, 25 Right
90/90 Hip Lift Left Sidelying Left Sidelying
Trunk Rotation: 50 Left, 60 Right Introductory Abduct & Shift
Shoulder IR: 50 Left, 40 Right Abduct & Shift
Shoulder ER: 75 Left, 80 Right Respiratory Goblet
Shoulder ABD: 10 Left, 20 Right Squat – Band
Shoulder FLX: 100 Left, 110 Right
Around Knees
 Example Progression: Tertiary Layer
(Anterior Tilt Visually) & Right Lateralization
Squat: 75 degrees, right hip shift Phase 1 Phase 2 Phase 3
Ober’s: Fail Left, Fail Right Goal: Reduce Goal: Address Anterior Goal: Integrate
Orientation & Begin
Posterior Lower Asymmetrical
Shifting Left
Hip Abduction: 15 Left, 5 Right
Compression Interventions
Hip Flexion: 90 Left, 80 Right
Straight Leg Raise: 20 Left, 40 Right Supported Child’s Left Posterior Hip Left Sidelying
Femoral IR: 10 Left, 25 Right Pose Breathing Capsule Stretch Introductory Abduct
Femoral ER: 25 Left, 15 Right & Shift
Trunk Rotation: 35 Left, 40 Right Lower Body Half- Right Sidelying Left Standing Supported
Shoulder IR: 30 Left, 20 Right
Rolling in 90/90 Adductor Pullback Step-Back with Reach
Shoulder ER: 60 Left, 70 Right
Supine Hemi- Left Sidelying Right
Shoulder ABD: 0 Left, 10 Right
Extension Glute Max
Shoulder FLX: 70 Left, 85 Right
 Example Progression: Tertiary Layer
(Swayback Visually) & Left Lateralization
Squat: 75 degrees, left hip shift Phase 1 Phase 2 Phase 3
Ober’s: Fail Left, Fail Right Goal: Reduce Goal: Address Goal: Shift Back Left &
Posterior Lower Orientation & Push Progress Integration
Hip Abduction: 10 Left, 25 Right
Compression Back To Right
Hip Flexion: 75 Left, 85 Right
Straight Leg Raise: 35 Left, 20 Right 60/60 Sidelying 90/90 Hip Lift with Left Sidelying Knee
Femoral IR: 10 Left, 5 Right Breathing PSIS Focus Toward Knee
Femoral ER: 35 Left, 40 Right
Trunk Rotation: 55 Left, 35 Right Supported Frog Left Sidelying Right Left Sidelying Reach &
Shoulder IR: 30 Left, 20 Right
Breathing Adductor Pullback Lift
(elevated)
Shoulder ER: 90 Left, 80 Right
Kneeling Wall Walk- Right Sidelying Left
Shoulder ABD: 15 Left, 10 Right
Down Hinge Glute Max
Shoulder FLX: 90 Left, 70 Right
“Broken Pattern”
Presentations
What if someone isn’t fully lateralized to one side or the
other? (i.e. ribcage turned left and pelvis turned right)
 Do Phase 1 first if needed

“Untwist them” – Get them

Principles back over to one side
entirely at pelvis & ribcage

Progress them keeping

these principles in mind
Example:
Right
Ribcage,
Left Pelvis
 Example Progression: Tertiary Layer (Anterior Tilt
Visually) & Right Ribcage, Left Pelvis Lateralization

Ober’s: Fail Left, Fail Right (right is Phase 1 Phase 2 Phase 3

worse) Goal: Reduce Goal: Address Goal: Shift Them Back
Squat: 90 degrees, left hip shift Posterior Lower Asymmetry & To Left Properly
Hip Flexion: 75 Left, 90 Right Compression “Untwist” Them
Straight Leg Raise: 40 Left, 30 Right 60/60 Sidelying Left Sidelying Right Right Sidelying Left
Breathing Adductor Pullback Adductor Pullback
Femoral IR: 15 Left, 5 Right
Femoral ER: 25 Left, 35 Right
Shoulder IR: 50 Left, 40 Right Lower Body Half- Right Sidelying Left Left Sidelying Abduct &
Shoulder ER: 80 Left, 90 Right Rolling in 90/90 Glute Max Shift

Shoulder ABD: 10 Left, 25 Right

Shoulder FLX: 80 Left, 90 Right 90/90 Hip Lift with All Four Breathing with
Right Arm Reach Book Under Left Hand
 Secondary layer

Quarterback

Case Study
Ribcage turned right, pelvis turned
left

Link here
A Few Notes
On Athletes
Athletes – How far do we go?

Athletes utilize In-season: Pass Offseason: Restore

their pattern & tests to pre- variability, seek to
extension for their determined pass all tests to
sport relative amounts realistic degree
 Example Athlete – Narrow ISA
100m Sprinter

In-Season Test Goals:

 Ober’s: Fail Left, Pass Right
 Squat: 100 Degrees
 Toe Touch: Mid-Shin
 Hip Flexion: 100 Degrees
 SLR: 70 Degrees
 Shoulder IR: 60 Degrees
 Shoulder ER: Full
 Shoulder FLX: 110 Degrees
Lifestyle Suggestions

 Stand feeling heels, ribs down

 Sit feeling both sit bones, maybe left foot behind
right. Feel heels
 If you're going to cross a leg while seated, have
it be the right over leg
 Sleep with pillow between legs & underneath
waist
 If you're going to stand on one leg, stand with left
behind right w/ pelvis facing left
YouTube video for more info