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.

SUPINE BRIDGE

Glute Bridge is a simple exercise to activate the glute. Muscles are never entirely firing. But due to muscle imbalances through poor motor patterns, certain muscles can become less efficient. Other muscles groups become reprioritized, and that’s where dysfunction starts, and potential injuries begin. I have found these simple activation drills very effective to clear up poor motor patterns subsequentially reducing injury.

Supine Hip Bridge: March

• From a supine position on the floor, perform a double leg bridge pushing with both heels
• Maintain a neutral spine by engaging your anterior core to prevent a lower back arch.
• This movement may also be performed set-up perpendicular to and with your shoulders across a bench
• Maintaining a bent knee and dorsi flexion, lift one knee until thigh is perpendicular to the floor. Pause for a moment and return to starting position and repeat with the opposite leg
• The emphasis here is to learn to maintain neutral spine by engaging one side of your hip and anterior core while properly activating and mobilizing the opposite side.