“Core Commitment” by Adam Friedman, CSCS, CNC

Adam FriedmanGeneral

Cable Trunk Rotation
Whether you are just getting started on an exercise program, or a seasoned veteran of a fitness regime, centering your routine on your core is imperitive to improved performance and longevity.  In general terms, the core is defined as being central to the existance of something, so why wouldn’t we put the most emphasis on the core musculature of our body?  It literally dictates our physical potential for functional movement, strength, and athleticsm.  The core can also be the root cause of  general low back pain, musculoskeletal imbalance (poor posture, movement dysfunction (coordination), and even certain injuries through out the enitre body.

Our nervous system will only allow our larger muscles to activate to the degree that the associated joints are stable and dynamic equilbrium is maintained. (Edgerton, Med Sci Sports Exercise)  Hence the statement “you are only as strong as your weakest link” being that your core serves as the foundation for movement.

To achieve a highly functioning core, follow a progression that builds upon the stability and mobility of the hips, low back, and shoulder girdle in multiple plances of movement.

1. Establish a solid kinesthetic awareness as to the optimal body posture / alignment / positioning from which strengthen the core thru basic stabilization exercises. (Strengthening the core with improper posture will only reinforce or create dysfunction and weakness.)

 SB Supine Bridge - J.T.

SB Prone Bridge - Lisa MoniqueBench Side Bridge w/ Lisa Monique

Floor Examples:

  • Face up bridge (plank)
  • Face down bridge (plank)
  • Side bridge (plank)
  • Isometric half squat

2. Incorporate basic “Dynamic Stabilization” exercises, which integrate mobility of the limbs while maintaining proper body alignment / posture.

 Bird-Dog Start Position - AdamBird-Dog Finish Position

Examples:

  • Any Level I exercise while moving limbs in sync or out sink with each other.  Light resistance can be applied manually, or through weights, resistance bands, cables, etc.
  • Bird-dog exercise

3. Improve strength that results from dynamic movement of the trunk and extremities involving selected groups of muscles.

 SB Crunch Start - Christi ThomasSB Crunch Finish - Christi Thomas

Side crunch startSide crunch finish

SB Trunk Rotation startSB Trunk Rotation - Finish

Examples:

  • Fwd / Side Crunches
  • Trunk Rotations
  • Dead lifts

4. Increase power and explosiveness to further challenge the core thru Plyometric movment.

Examples:

  • Medicine ball throws
  • Explosive push-ups
  • Kettle Bell swings

If you are in good health, realistically you can spend two to four weeks of progression on each area.  Once you’ve completed all four phases, then it will be important to revisit some variation of each at least once per week to maintain.  If you are involved in an activity that demands more improvement from one of those areas, then you can always add an extra session per week.

The most beneficial way to learn how to train your core is to work with a professional and get “hands on” training.  There is no subsitute.

Are you ready to Advance your training?

Limited Time Offer: Starting 1/30/2010

SIGN UP TODAY and SAVE 20% on an –

-ADVANCED ATHLETICS 8-WEEK CORE FITNESS WORKOUT PLAN-

Package includes:

  • 16 one-on-one training sessions (minimum 2x/week) with Adam Friedman

In those sessions you will receive:

  • Musculoskeletal evaluation
  • Core function evaluation
  • Core function education
  • Progressive core fitness program

NOW ONLY TWO PAYMENTS OF $850

**Offer expires: 2/30/2010

  • Promotion based on regular session rate of $135/hour.
  • First payment due prior to first session.
  • Second installment due with first 30 days of program.
  • 24-hour cancellation policy.
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