CORE EXERCISES

Our Core Training Program focuses primarily on Anti-rotation exercises strengthening core muscles to resist external forces that could cause rotation or twisting of the body. This helps improve stability, coordination, and injury prevention in various activities, especially those involving rotational movements. We want to begin by strengthening Core Muscles. Anti-rotation exercises target the lumbopelvic complex, including the deep core muscles like the transverse abdominis, obliques. These muscles play a crucial role in maintaining spinal stability and preventing unwanted rotation. We also want to enhance Stability and Coordination. By resisting rotational forces, anti-rotation exercises improve the body’s ability to stabilize the core and maintain proper alignment during movement. This enhanced stability and coordination are essential for functional movements and athletic performance. Preventing Injuries is also another focus. Strengthening the core through anti-rotation exercises can help reduce the risk of injuries, particularly in sports and activities involving rotational forces. By strengthening the muscles that resist rotation, the body is better prepared to handle unexpected forces and maintain stability during movement. Our goal is to ultimately improve athletic performance. Anti-rotation exercises can also improve performance in sports and activities that require rotational movements. By enhancing core stability and coordination, individuals can generate more power and control.

CABLE PRESS OUTS

Cable Press Outs are a Core Stability exercise primarily challenging Rotary Stability. They create anti-rotation and anti-lateral extension and flexion for better core control. It is very important to incorporate anti-rotational movement patterns along with functional rotational exercises to improve both stability and mobility in these areas.  

Cable Press Out: Tall Kneeling

• You’ll need a Handle attachment to perform this exercise
• Set-up in a Tall Kneeling Stance, knees hip width apart, perpendicular to cable machine
• Adjust the cable setting to chest height,
• Grab the handle with palms facing.
• Pull the handle to your chest.
• Facing perpendicular to the machine, under control, fully extend your arms parallel to the floor
• Pause for 2 sec and slowly return to start position
• Engage your core and hips to create stability
• Maintain a neutral spine throughout the exercise. Try to eliminate any lumbar extension, flexion, lateral sway or rotation throughout the entire movement pattern