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Rotating Ramp

rugbyiqNov 26, 2015 06:39 AM

Objective: Develop control and stabilising qualities of the core stabilizers. Technique: 1. Prone Ramp. Lie facedown with your forearms on the ground, arms flexed to 90 degrees, elbows in line with your head. Raise your body off the floor, keeping it parallel to the floor. Hold for 10-20 seconds then bend your knees and return to the floor. 2. Side Ramp (left-side supported). Rotate onto your left side, keeping your legs straight and weight supported on your elbow. Keep your hips from dropping. Hold for 10-20 seconds. 3. Supine Ramp. Roll over onto your back and perform the drill in a supine position (chest facing up) by raising yourself off the floor with your feet and elbows. Hold for 10-20 seconds before returning to the floor. 4. Side Ramp (right side supported). Finally repeat the side ramp using your right elbow for support.

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