Loaded hinge reach utilising both multi Number cue and mixed cues to direct mixed left/right reach.

Mixed and Multi Cue Variations.

Multi Cues: Number (grid, clock, freeform), Colour (4-square) and Shape app cues can be set to give multiple cues (2-5) of the same type per repetition. This hinge reach variation utilises 2 Colour cues per repetition.

Mixed Cues: App cues can be “mixed” with task/environment cues and/or constraints to direct movement. This allows extra flexibility for exercise design and is useful for increasing complexity or adding cognitive load. This hinge reach variation uses the colour of the target marker to cue either left or right side reach.

Loaded Hinge Reach.

• 4×3 Grid step with loaded reach.

• Number cue (multi cue 2x) = Corresponding grid marker/number.

• Mixed Cue: Marker colour = left/right side reach.

• Environment Constraints: Marker distance, load (Vipr), pace.

• Task Constraints: Static stance, reach to marker as per Number cue; reach side as per colour on corresponding marker:

  o   Red/Yellow marker: Right side reach.

  o   Blue/Green marker: Left side reach.

Exercise Design Notes: Vipr (weighted tool used in video) allows bilateral loading of upper limbs with single object to help facilitate thoracic rotation, however single hand weights may be used instead . Aim to control deceleration of reach; counter reach with hip hinge. Grid pattern used to add variability to reach movement, mixed cues adds cognitive load.

Regression/Progression: Range of motion, load, pace, cue complexity, add perturbation.

A Note on Marker Tiles:

Each of the Raefn marker tiles used in this video contain a unique number, colour and shape combination. This allows the markers to be used with mixed cues. In this variation the app cue directs the step reach to a number, and the colour of that tile is then used to direct either a left or right reach pattern. For example, the first repetition cues are numbers 6 (green tile = left reach) and 5 (yellow tile = right reach).

Markers can be home-made to the same design as the Raefn tiles (or any other combination that works with the app cues). Pre-made sets of the Raefn marker tiles can also be purchased via the website.