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.

HIGH-TO-LOW CABLE CHOPS

High-to-Low Cable Chops are a Core Stability exercise primarily challenging Rotary Stability. They create anti-rotation and anti-extension core control, train mobility and teach how to absorb and apply force in multiple planes. It is very important to incorporate rotational movement patterns in both directions. Especially with athletes who are one side dominant specific to their sport.

High-to-Low Anti-Rotation Cable Chop: Tall Kneeling

• You’ll need a Triceps Rope attachment to perform this exercise
• With the cable attachment to one side of the rope, grab the rope with an overhand grip at shoulder width.
• Attempt to pull your hands apart, while keeping your arms straight throughout the movement
• Set-up in a Tall Kneeling Stance, knees hip width apart, perpendicular to cable machine
• Begin with the cable machine set slightly above an overhead reach
• Pull this rope diagonally across your body to the waist height of your outside hip
• Maintain a neutral spine throughout the exercise.
• Create hip stability engaging your hips.
• Try to eliminate any lumbar extension, flexion, or lateral sway from the cable.
• Pause both at the top and bottom of each rep