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.

LOADED CARRIES

Loaded Carry variations are an effective way to train the core in a vertical position by effectively teaching to brace and stabilize the spine to effectively transfer power to the hips and legs. This is also an opportunity to work on grip strength with heavy loads, becoming an additional challenge for times prescribed.

Dumbbell Overhead / Suitcase Carry

• Begin from an Athletic Stance
• Grab a dumbbell and hold to one side at waist height, arm straight
• Hold the other dumbbell overhead with arm fully extended, shoulder pulled back to properly brace
• Hand orientation my vary; either palm facing away or neutral with palm facing in
• Engage your core and maintain a neutral spine
• Eliminate any sway or lean during the carry
• Walk a straight line for distance prescribed switch hand positions and repeat.