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.

LOW-TO-HIGH CABLE LIFTS

Low-to-High 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.

Low-to-High Cable Lift: Half Kneeling In-Line

• You’ll need a Triceps Rope attachment to perform this exercise
• Set-up in a Half Kneeling Stance, knees and feet inline, perpendicular to cable machine. Outside knee is up, inside knee is down
• Grab the ends of the tricep rope overhand with palms facing
• With the cable machine set at the lowest setting, begin this movement with your hands at your inside waist height
• Keeping your arms relatively straight, lift the rope across your body over the opposite shoulder
• Maintain a neutral spine throughout the exercise. Try to eliminate any lumbar extension, flexion or lateral sway.
• Create hip stability engaging your hips. Any rotation will come from your thoracic spine, not your lower lumbar.
• Pause both at the top and bottom of each rep