Mar 6, 2008

January Core Conditioning

Here is the January program for my Core Conditioning group training class at Hayashida & Associates Physical Therapy Clinic. For those of you who are athletes, weekend warriors, or just looking for something different than the typical "gym" workout...put this into effect for a month and watch your agility, stability, balance, explosiveness and core strength improve. If you are an athlete, you can utilize this program as a pre-season, in-season or off season program for improving strength and power endurance.Variations and progressions exist with each exercise.

Holler with questions:
Dynamic Warm Up (5-10 minutes)

Core Circuit (2-4 Sets / 30 seconds each / 0-5 seconds between exercises)
Swiss Ball Off Bench Obliques
Cable Squat w/no Rotation (arms at 90 flexion)
Cable Standing Y-T-W-L
Prone Bridge w/Acceleration Punch
Supine Bridge w/Acceleration Punch

Explosive / Balance Circuit (same sets/time)
Shuttle Repeat Jumps
Cable Lift Half Kneel (Explosive)
Fast Squat Progression (1/4, 1/2, Full)
1/4 Turn Jump & Stick (or in Agility Ladder)
Mountain Climbers on Slide
MB Tramp Side Toss

Agility / Strength Circuit (same sets/time)
Cable Squat and Chest Press (Jammer)
Agility Ladder (Push/Recover or 90 degree Hops)
Swiss Ball Leg Curl to Hip Lift
Squat - Bicep Curl - Shoulder Press
Figure 8 Runs (or use roller chair)
MB Alternating Lateral Lunge (or on Bosu)
Active-Isolated Stretching Cool Down (5-10 minutes)
Arm Hugs
Knee Hug Walks
Quad Stretch Walks
Straight Leg High Kick Walks
Piriformis Stretch Walks
Hip Circles

Make sure you can do exercises with perfect posture and landing technique prior to progressing to more difficult variations.

Consult a physician prior to beginning any exercise program and stop at the onset of any pain or dizziness.

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