The White Belt

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Men at this level should be able to demonstrate the following skills with good form:

  • Good Diaphragmatic Breathing Pattern
  • Alternating Full Deadbug for 12 alternating repetitions (With Good Core Compression)
  • Good Periscope Pattern Strain-Free (multiple levels)
  • Good Sphinx Pattern Strain-Free (multiple levels)
  • Good ‘Rolling’ Pattern Strain-Free (multiple levels)
  • Quadruped Opposite Limb Reach and Hold for 3 repetition of 10 seconds per sling and maintaining ‘Neutral Spine’ posture
  • Front Plank held for 2 Minutes
  • Side Plank (Both Sides) held for 90 Seconds
  • Sorensen Test (Back Extension Holds) held for 2 Minutes
  • Demonstrate good Protraction and Retraction of the Shoulder
  • Demonstrate good Elevation and Depression of the Shoulder
  • Demonstrate an understanding of the packed neck position, packed shoulder position, neutral spine and tripod of the foot (all 4)
  • Demonstrate 15 reps Proper Hip Hinge From Two Legs (Glute Bridge Baseline and Standing Hip Hinge)
  • Demonstrate Proper Body Weight Lunge Pattern
  • Demonstrate 15 reps of a Body Weight Squat (Through a range of motion appropriate for them)
  • Demonstrate 8 Reps of a push-up
  • Demonstrate 8 Reps of an inverted body row (legs straight)
  • At least three chin-up and/or pull-up with an appropriate band counterweight

 Women at this level should be able to demonstrate the following skills with good form:

  • Good Diaphragmatic Breathing Pattern
  • Alternating Full Deadbug for 12 alternating repetitions (With Good Core Compression)
  • Good Periscope Pattern
  • Good Sphinx Pattern
  • Good ‘Rolling’ Pattern
  • Quadruped Opposite Limb Reach and Hold for 3 repetition of 10 seconds per sling and maintaining ‘Neutral Spine’ posture
  • Front Plank held for 2 Minutes
  • Side Plank From Knee (Both Sides) held for 90 Seconds
  • Sorensen Test (Back Extension Holds) held for 2 Minutes
  • Demonstrate good Protraction and Retraction of the Shoulder
  • Demonstrate good Elevation and Depression of the Shoulder
  • Demonstrate an understanding of the packed neck position, packed shoulder position, neutral spine and tripod of the foot (all 4).
  • Demonstrate 15 reps of proper two legged hip hinge (Glute bridge baseline and standing hip hinge)
  • Demonstrate 15 reps a side of proper body weight lunge pattern
  • Demonstrate 15 reps of body weight squat (Through a range of motion appropriate for them)
  • Demonstrate 5 elevated push-ups (on a bench or something else approximately 18″ high) or appropriate banded pushup from floor
  • Demonstrate 5 inverted body rows (Knee’s Bent)
  • At least one chin-up and/or pull-up with an appropriate band counterweight