The DPI Digest: Weekly Performance Education
Hi there!
You saw how I put together weight training sessions with adding in some stretches in between to optimize the client's session. Now let's take a look at the Core work I like to implement.
First off, when it comes to Core work, here are the main types of movements of the Trunkj:
Flexion
Rotation
Stabilization
With these, you can also go into sub-categories, such as Anti-Rotation and Anti-Lateral Flexion.
-Flexion typically involves Crunches, whether weighted or body weight. Sit-Ups will work as well, but they often involve the hip flexors, and for clients who sit for long periods of time it can lead to discomfort, so I like to stay with crunches.
-Rotation exercises can include Med Ball Russian Twists, Rotational Chop/Lift, Med Ball Rotational Tosses, and more. Find one fitting your client's fitness level and go from there.
-Stabilization is where it's a hold, so think Planking. To be real, any Core exercise with a hold can be considered Stabilization.
Just like with weight training, I like to incorporate a stretch in between, so here's how I like to format the Core Training Block:
Rotation
Flexion
Stabilization
Stretch
I start there with every client and build from there.
Here's a couple examples of what I like to use:
Core Ex.1
A1 - Cable Rotational Chop x10
A2 - Stability Ball Crunch x10 ea.
A3 - Side Plank Hold w/Armin Air x10-20 sec ea.
A4 - Stability Ball Torso Stretch x6
Core Ex.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.
Here's an insider edition: virtuallyeveryexercise you do involves your Core, whether it be Squats, Bench Press, Hammer Curls, etc. Your Core is primarily designed to stabilize your body during exercise to prevent any deviation in movement. I.e. Your low back shouldnotbe arched when you perform a squat or bench press; it should be flat.
Like with the other exercises we've talked about, focus on movement, and you programming will take care of itself.
So far we've talked about the exercises themselves. But what about the Cardio portion? You'd be surprised what folks perceive as Cardio and what we can do to change their mind so they'll actually want to do it.
Until next time, Be the Best!
- Coach Brandon
