11th day of Fitness- Tall kneel

Goal of movement- the goal of the tall kneeling posture is to increase input (joint proprioception) at the knees, and increase abdominal and gluteal activation in the tall kneeling positon.  It is a great position to pair with other movements to increase abdominal activation (pulling in the abdominal muscles) and gluteal activation.

Start with the first progression, if it is too easy then progress to the next progression until you are feeling that you are being challenged, but still able to maintain the integrity of the exercise. Remember to take pictures/videos, continue working on exercises previous and record all in 12 Days of Fitness tracker.


  1.  Balance in tall kneeling
  2. Tall kneeling diagonal reach series
  3. Tall kneeling chest pass with unweighted ball/sensory ball
  4. Tall kneeling chest pass with weighted ball
  5. Surrenders

Leave a Comment