In order to maximise your gain from Level 2, ensure you have increased your resistance safely to its maximum before having a go at Level 3. By this point you should be starting to see some changes in your muscle bulk and your core and pelvic stability should have improved.
Level 3 exercises continue to strengthen your muscles through their full range and also target your muscular endurance. When we hold a muscle in a static position it is called an isometric contraction which means you are generating a force without changing the length of the muscle in action. These exercises, for example the plank and wall sit, use slow twitch muscle fibres which helps with endurance, whereas the repetition based exercises use your fast twitch muscles fibres. It is important to train both the fast and slow twitch muscle fibres to improve your explosive and endurance power.
Throughout all of the exercises in Level 3 it is important to remember your form and technique. If you feel like you are lacking control, for example, if you feel your lower back dipping down during the plank, then it’s likely you need to regress the exercise. This could mean reducing the length of time you hold the position for or altering the technique so you rest on your knees instead of your toes. If you don’t engage your core and use poor form it increases your risk of injury and may also exacerbate any lower back pain you struggle with. If this is the case, regress back to Level 2 or get in touch with us to see how we can alter the exercise specifically for you.
To view the work sheet for Level 3 click here.