Proprioception & Balance
Bosu — Squat
Proprioception and balance exercise targeting quadriceps and grand fessier for joint stabilization and fall prevention.
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Intermediate
Articles tagged "Intermediate"
126 articles
Rehabilitation & Postural Correction
Prone Y-T-W-L
Rehabilitation exercise targeting trapèze inférieur and trapèze moyen for postural correction and joint stabilization.
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Sport-Specific — Preparation Circuits
Plyometric Progression
Plyometric exercise progression guide from low to high impact for progressive power building.
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Complete Corrective Programs
Healthy Shoulder Program (15 min, 3x/week)
Complete corrective program targeting coiffe des rotateurs and trapèze moyen with a structured exercise sequence for progressive and lasting results.
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Physical Preparation — Agility
Agility Ladder — Icky Shuffle
In-in-out agility drill with lateral movement to improve coordination and foot-switch speed.
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Complete Corrective Programs
Strong Knees Program (15 min, 3x/week)
Complete corrective program targeting vaste médial and moyen fessier with a structured exercise sequence for progressive and lasting results.
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Plyometrics — Lower Body
Lateral Bound
Unilateral lateral bound to develop lateral power, ankle stability, and dynamic proprioception.
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Mat Pilates Fundamentals
Shoulder Bridge
Pilates exercise combining the glute bridge with unilateral leg extension to strengthen glutes and develop pelvic stabilization.
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Sport-Specific — Preparation Circuits
Combat Sports Circuit
High-intensity circuit simulating a combat round with shadow boxing, burpees, and medicine ball slams.
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Physical Preparation — Power
Hang Clean
Simplified version of the power clean starting from above the knees to work on explosive hip extension.
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Physical Preparation — Speed
Resisted Sprint (Parachute or Band)
Sprint against resistance with a parachute or elastic band to develop acceleration power.
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Proprioception & Balance
Bosu — Lunge
Proprioception and balance exercise targeting quadriceps and grand fessier for joint stabilization and fall prevention.
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Plyometrics — Lower Body
Hurdle Hops
Consecutive jumps over mini hurdles to develop ground reactivity and repeated explosive power.
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Plyometrics — Lower Body
Single-Leg Hop
Unilateral forward hop to strengthen propulsion power and single-leg stability.
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Physical Preparation — Agility
5-10-5 Drill (Pro Agility)
Lateral agility test with sprints and quick direction changes over 20 meters total.
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Plyometrics — Lower Body
Box Jump
Explosive jump onto a box to develop lower body power and neuromuscular coordination.
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Rehabilitation & Postural Correction
Hip Airplane
Rehabilitation exercise targeting moyen fessier and rotateurs de hanche for postural correction and joint stabilization.
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Plyometrics — Lower Body
Split Squat Jump (Lunge Jumps)
Alternating jumping lunges to develop unilateral power, dynamic balance, and explosive leg strength.
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