May 7, 2008

March Core Conditioning

Here is the March 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)
Valslide Abdominal Pike (hands or feet on)
Side Bridge w/ Adduction Emphasis
Supine Hanging Bridge
Cook Standing Cable Chop
Quadruped Ipsilateral Arm/Leg Extensions
RDL-Squat-Overhead Squat

Explosive / Balance Circuit (same sets/time)
Cross the River Balance
Mini Hurdle Arm Reach Overs
BB Single Arm Push Press
Bench Speed Step Over and Balance
Mini Hurdle Hops (DL) Forward/Backward
Lateral Low Walk & Balance

Agility / Lift Circuit (same sets/time)
Valslide 3 Plane Lunge
MB or SB Push Ups (hands on)
Agility Ladder Lateral Zig Zag
DB Prone Row
Partner MB Roll & Jumping Jacks
Partner Toss w/Forward-Backward AC Run

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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