THE MIGHTY CORE: PART 3

Core power

The exercises are designed for and to improve the rate of force production of the musculature. In core-power training these exercise will prepare you to dynamically stabilize and generate force with more functionally applicable speeds.

Cable Rotation

  1. Stand with feet shoulders-width apart, knees slightly flexed, toes pointing straight ahead.
  2. Hold a cable with both hands directly in front of chest, with arms extended and shoulder blades retracted and depressed.
  3. Rotate body away from the weight stack using abdominals and gluteal muscles.
  4. Allow back foot to pivot to achieve triple extension (plantar flexion, knee extension, hip extension).
  5. Repeat as instructed.

 

Rotation chest pass

  1. Stand upright with feet shoulders-width apart and toes pointing straight ahead.
  2. Hold a medicine ball (between 5 and 10% of body weight)
  3. Use abdominal muscles and hips to rotate body quickly and explosively 90 degrees. As body turns, pivot back leg and allow it to go into triple extension (hip extension, knee extension, ankle plantar flexion)
  4. Throw medicine ball with the rear arm extending and applying force.
  5. Catch and repeat as quickly as can be controlled.

 

Front medicine ball oblique throw

  1. Stand facing a wall or a partner with feet shoulders-width apart, knees slightly bent, and toes pointing straight ahead.
  2. Hold a medicine ball (between 5 and 10% of body weight)
  3. Toss the ball against the wall or to a partner with an underhand motion.
  4. Use a scooping motion to catch ball.
  5. Repeat as quickly as can be controlled.
  6. This exercise can be performed continuously to one side or by alternating sides.

 

 

 

The core musculature helps protect the spine from forces that are harmful that can occur during functional activities. Core- training is designed to increasestabilization, strength, power, and muscle endurance.

 

 

May your workout be all that you want it to be

Humbly yours Paul Earl

 

 

 

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