Exercise of the Week: Supine Bridge

Exercise of the Week: Side Bridge

May 2008 Core Conditioning Group Training

Here's the 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/Movement Prep (5-10 minutes)

Core Circuit (2-4 Sets / 30 seconds each / 0-5 seconds between exercises)
Ab Roller
Swiss Ball Back Extension
Quadruped Ipsilateral
Draw In Unsupported March
Cable PNF Lift
Side Bridge (both)

Explosive / Balance Circuit (same sets/time)
DB Push Press
Forward/Reverse Mini Band Walk (Abduction)
Mini Hurdle Skip (forward/reverse)
Zig Zag Hop & Stick
Push Up Clap or Pivot Push Up
Bodyblade PNF w/SL Balance

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)
Strength/Agility Circuit
Bear Crawl/Crab Walk
Agility Ladder 2 Step Backward Run
Valslide Push Up
Fan Drill Cones
Split Squat & Cable Row
Clock Drill Cones

Perform exercises with perfect posture and landing technique prior to progressing to more difficult variations. If you can't do it slow and controlled...you can't do it fast and heavy! Simple as that.

Enjoy!

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

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SPARQ Football Protocol Updates

SPARQ Training is doing a good job at continuing to research and update their testing & training protocols in efforts to measure and maximize athleticism. Here is their latest installment in protocol updates for Football Testing.

(Click on the images below to enlarge)

Core Conditioning December 2007

Here is the December program for the Core Conditioning group training class I hold 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 Prone Torso Rotations
Double Leg Lowers w/Draw In
Medicine Ball Rotator Cuff Dribbles on Wall
Swiss Ball Supine Bridge w/MB hold between knees
Prone Y Lift
Swiss Ball Back Oblique Crunch

Explosive / Balance Circuit (same sets/time)
Forward/Backward Mini Band Walks w/Balance Step
Wall Drill (1 counts/2 counts)
Drop Step and Balance
Power Push Up (Modified)
Single Leg Balance and Touch
Zig Zag Hop and Stick

Agility / Lift Circuit (same sets/time)
Footfire Linear and Lateral
Medicine Ball RDL-Overhead Squat
DB Single Leg/Single Arm Row
Agility Ladder
Slideboard Leg Curl to Hip Lift
Cable Push/Pull

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.

Enjoy!

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

Core Conditioning November 2007

Here is the November program for the Core Performance group training class. 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)
Side Bridge
Side Bridge (other side)
Cable PNF Lift (Kneeling first)
Quadruped Contralateral or Ipsilateral Reach
Draw In on Foam Roller w/Marches
Inchworms

Explosive / Balance Circuit (same sets/time)
Balance Board Squats (lateral wobble)
Mini Hurdle Acceleration Skips
1/4 Squat Balance Triangles on Ball of Foot
Single Leg 1/4 Turn Jump and Stick
Single 1/4 Squat Balance with Swiss Ball Pass
Broad Jump and Stick

Agility / Lift Circuit (same sets/time)
Push Up (one hand on slide board)
Lateral In-n-Outs Agility Ladder
Inverted Row
Star Drill in Cones
Bear Crawl and Crab Walk
Dumbbell Diagonal Lunge

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.

Enjoy!

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

Core Conditioning October 2007

Here is the October program for the Core Performance group training class. 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 Prone Lateral Roll (feet on ball)
Supine Bridge (on elbows)
Swiss Ball Pikes
Stick Crunch
Russian Twist Seated
Prone Opposites

Explosive / Balance Circuit (same sets/time)
Medicine Ball Chest Pass
Single Leg Heiden and Stick
Low Walk & Pause (Backwards)
Single Leg Balance and Cone Touch
Box Strides
Hop and Balance/Cone Touch

Agility / Lift Circuit (same sets/time)
Zig Zag through Mini Hurdles
Double Leg Hip Lift
Mini Band Shuffle and Cone Touch (Lateral)
Push Up and Rotate
Star Drill with Cones
Dumbbell Lunge to Shoulder Press
3 Hurdle Lateral Run and Stick

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.

Enjoy!

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