Advanced Core Training

The core muscles range from the upper chest and shoulders down to the hips and upper legs and everything in between. The core can be trained in a variety of stances and postions. Specifically loading specific muscles within the core can further adapt and condtion for top performance. Whether you swing, throw, jump, flip, kick, or punch, the core muscles transfer the kinetic energy delivering power for that specific action. Break down your sport movements and develop a training regimen that best suits you.

This video is a sample routine that engages the lower back core muscles, also know as the posterior chain, which includes the hamstrings, glutes, and lower back, and oblique muscles. The exercises can be executed in a face-down (prone) position on the floor, however using a BOSU Ball will increase the instability and require gradual progression in order to master the movements. Each repetition requires a complete breath along with each muscle contraction. Isometric holds and other variations such as rotation will increase the fatigue and require short breaks to facilitate blood flow. Avoid hyperextending the spine when raising the chest and focus on contracting the posterior chain.