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.

PRONE BRIDGE

The Prone Bridge, by recruiting the Rectus and Transverse Abdominis, along with Internal and External Obliques and Hip Musculature, is an effective exercise for both training core strength and trunk stability.

Prone Bridge: On Elbows – 5 sec ISO

• Start in push-up position on the floor, prone, face down, with body in a straight line
• Weight should be distributed on elbows and toes, both shoulder width apart
• Engage your Glutes, and anterior core. Your back should be slightly rounded.
• Never go into extension by arching your back
• During exercise, attempt to pull your elbows toward your feet. This will drastically improve the effectiveness of the exercise but will also make it very challenging.
• Engage/pull for 5 sec, relax and take a breath for 2 sec, repeat x10
• The emphasis here is to learn to maintain neutral spine by engaging your hips and core