y balance program
DESCRIPTION
Y-Balance is a 3-part video series designed to train your bodies balance. Balance has traditionallybeen thought of in a static environment (standing on one leg and holding.) True balance though isthe bodies ability to efficiently move away from the center of balance in multiple directions andthrough various motions (SL arm or hand reaches, lunges, hops, and more) and return back tocenter.TRANSCRIPT
PURPOSE:Y-Balance is a 3-part video series designed to train your bodies balance. Balance has traditionally been thought of in a static environment (standing on one leg and holding.) True balance though is the bodies ability to efficiently move away from the center of balance in multiple directions and through various motions (SL arm or hand reaches, lunges, hops, and more) and return back to center.
RECOMMENDATIONS:
This program is twelve weeks in length, utilize Y-Balance 1.0 the first four weeks and then progress each subsequent four weeks with 2.0 and 3.0. Train 3-4 times per week.
Y-Balance 1.0ROUND 1:
MOVEMENT SETS REPS REST
SLB Toe-Tap Matrix @ Anterior vectors 1 3 ea. 0s.
SLB Wall Reach (BL Hands @ Hip Reach) 1 3 ea. 0s.
Lunge Matrix @ Anterior vectors w/reach 1 3 ea. 0s.
REST 1-3M.
ROUND2:
MOVEMENT SETS REPS REST
SLB Toe-Tap Matrix @ Posterior vectors 1 3 ea. 0s.
SLB Wall Reach (BL Hands @ OH Reach) 1 3 ea. 0s.
Lunge Matrix @ Posterior vectors w/reach 1 3 ea. 0s.
REST 1-3M.
ROUND 3:
MOVEMENT SETS REPS REST
SLB Matrix w/foot reach 1 3 ea. 0s.
SLB Matrix w/Hand reach (KN - OH) 1 3 ea. 0s.
Balance to Lunge Matrix w/ BL Hand reach 1 3 ea. 0s.
REST 1-3M.
* Matrix Play & Terms are property of the GrayInstitute
Y-Balance
DESIGNED BY:Jay Morgan, FAFS
DIRECTIONS:Click on title of program for streaming video link
Y-Balance 2.0
ROUND 1:
MOVEMENT SETS REPS REST
SLB Matrix w/foot reach @ Anterior vectors 1 3 ea. 0s.
SLB Matrix w/Hand Reach (HP-KN) 1 3 ea. 0s.
Balance to Lunge Matrix @ Ant. 1 3 ea. 0s.
Balance to Lunge to Balance Matrix @ Ant. 1 3 ea. 0s.
Run Hop Matrix @ Anterior vectors 1 3 ea. 0s.
REST 1-3M.
ROUND2:
MOVEMENT SETS REPS REST
SLB Matrix w/foot reach @ Posterior vectors 1 3 ea. 0s.
SLB Matrix w/Hand Reach (HP-OH) 1 3 ea. 0s.
Balance to Lunge Matrix @ Post. 1 3 ea. 0s.
Balance to Lunge to Balance Matrix @ Post. 1 3 ea. 0s.
Run Hop Matrix @ Posterior vectors 1 3 ea. 0s.
REST 1-3M.
ROUND 3:
MOVEMENT SETS REPS REST
SLB Kicking Matrix 1 3 ea. 0s.
SLB Matrix w/Hand swing (KN - OH) 1 3 ea. 0s.
Run Hop Matrix w/ BL Hand reach @ All vectors 1 3 ea. 0s.
REST 1-3M.
* Matrix Play & Terms are property of the GrayInstitute
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Y-Balance 3.0ROUND 1:
MOVEMENT SETS REPS REST
SLB Squat & Lift @ KN 1 12 ea. 0s.
SLB DB Arm Matrix w/Alt. Hands @ Anterior 1 3 ea. 0s.
SLB DB Pull Matrix (BL Hands) 1 12 ea. 0s.
Balance to Lunge Matrix @ Anterior w/ KN lift 1 3 ea. 0s.
Vertical Hop Matrix w/ BL Arm Swings 1 10 ea. 0s.
Hop Matrix @ Anterior vectors 1 3 ea. 0s.
REST 1-3M.
ROUND2:
MOVEMENT SETS REPS REST
SLB Squat & Lift @ OH 1 12 ea. 0s.
SLB DB Arm Matrix w/Alt. Hands @ Posterior 1 3 ea. 0s.
SLB DB Pull Matrix (ALT Hands) 1 12 ea. 0s.
Balance to Lunge Matrix @ Posterior w/ OH lift 1 3 ea. 0s.
Vertical Hop Matrix w/ ALT Arm Swings 1 10 ea. 0s.
Hop Matrix @ Posterior vectors 1 3 ea. 0s.
REST 1-3M.
ROUND 3:
MOVEMENT SETS REPS REST
SLB Squat & Lift @ KN to OH 1 12 ea. 0s.
SLB DB Arm Matrix w/Alt. Hands @ All 1 1 ea. 0s.
SLB DB Pull Matrix (REC Hands) 1 12 ea. 0s.
Balance to Lunge Matrix @ All w/ KN-OH lift 1 2 ea. 0s.
Vertical Hop Matrix w/ BL&ALT Arm Swings 1 10 ea. 0s.
Hop Matrix @ All vectors 1 3 ea. 0s.
REST 1-3M.
* Matrix Play & Terms are property of the GrayInstitute
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