The DPI Digest 14: Weekly Performance Education
Hey there!
This week is about breaking down the Core Exercises we used a few emails back. For reference, here's the example Core Training Blocks we used:
Core Block 1
A1 - Cable Rotational Chop x10
A2 - Stability Ball Crunch x10 ea.
A3 - Side Plank Hold w/Arm in Air x10-20 sec ea.
A4 - Stability Ball Torso Stretch x6
Core Block 2
B1 - Cable Rotational Lift x10 ea.
B2 - Weighed Med Ball Crunch x10
B3 - Cable Paloff Press x10 ea.
B4 - Modified 90/90 Stretch x6 ea.
I'll break down the first Core Block this week and the second one next week (don't wanna overload your brain, lol).
Here's the progressions I'd use for Core Block 1.
Core Ex.1
A1 - Cable Rotational Chop x10
Tall Kneeling (kneeling on both knees)
1/2 Kneeling (one knee down; with this exercise, the side of your body furthest from the cable machine will be down).
Low-Split (similar to 1/2 kneeling; only difference is the knee that would be down is now about an inch off the ground.)
High-Split (similar to low-split; with this position, you're all he way up; think like the end position of a Split Squat)
A2 - Stability Ball Crunch x10 ea.
Bodyweight
w/Med Ball or DB
w/Med Ball or DB and add a Press at the top position
Single-Leg (bodyweight first, then add weight provided form is not compromised)
A3 - Side Plank Hold w/Arm in Air x10-20 sec ea.
Bodyweight
Add DB to elevated arm
Change position of Arm to directly in front
Add rotation (think like they're reaching underneath their body, then rotating to the ceiling)
A4 - Stability Ball Torso Stretch x6
Stays the same
We've gone over quite a bit these past few months, and you've seen an entire workout from start to finish (including warm-up, weighted blocks, Core blocks, and Cardio blocks), as well as the progressions. Next week, I'll go over the steps I use to keep my clients consistent with their program, including the homework I give out.
Until next time, Be the Best!
- Coach Brandon
