May 7, 2008

April Core Conditioning

Here is the April program for my Core Conditioning 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)
SB Crunch
Double Leg Hip Pop
Prone/Supine Bridges
Lateral Crunch
SB Lateral Rolls
Seated Russian Twist

Explosive / Balance Circuit (same sets/time)
BodyBlade Double Arm Vertical Frontal/Horizontal Frontal (90˚ Shoulder Flexion)
MB Double Arm Chest Pass on Wall
Single Leg Cone Touch (foot or opposite hand)
Double Leg ¼ Turn Jump & Stick
Single Leg Balance w/MB PNF Lift
Box Strides (Linear or Lateral)

Agility / Lift Circuit (same sets/time)
Miniband Lateral Shuffle
Single Leg RDL Contralateral
Quad Patterns (1-2’s & 3-4’s)
FreeMotion Push-Pull
Cone Star Drill
DB Lunge w/Press & Knee Punch

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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