G.Y.M. Rotational Stability 
Core Workout

Side Plank Tuck to ‘T’  Start in the side plank position with a dumbbell in your top hand, extended overhead. You should be looking at the dumbbell. As you bring the dumbbell down and tuck it under the side of your body, look over your support arm shoulder. Your hips should remain perpendicular to the floor. Any rotation should take place in the thoracic (upper) spine. It is best to start light to be sure your shoulders are stable. Start with one round of 10 and eventual work up to 3 rounds.



Side Plank Tuck to ‘T’  Start in the side plank position with a dumbbell in your top hand, extended overhead. You should be looking at the dumbbell. As you bring the dumbbell down and tuck it under the side of your body, look over your support arm shoulder. Your hips should remain perpendicular to the floor. Any rotation should take place in the thoracic (upper) spine. It is best to start light to be sure your shoulders are stable. Start with one round of 10 and eventual work up to 3 rounds.



Side Plank Row Start in a side plank position with a resistance band anchored securely in front of you at the level of your shoulder. With your arm extended, there should be a slight tension on the band. While maintaining a neutral spine pull the band (row) until your wrist is just in front of your hip. Your wrist should remain extended with all movement taking place from your shoulder and elbow. Return to the extended position without letting your shoulder come forward. When performed properly, your forearm and band will create a line and your shoulders will remain aligned. Start with 8 repetitions on each side. As you are able to maintain stability and complete the exercise without rotation, you can increase repetitions, sets or resistance of the band.



Side Plank Row Start in a side plank position with a resistance band anchored securely in front of you at the level of your shoulder. With your arm extended, there should be a slight tension on the band. While maintaining a neutral spine pull the band (row) until your wrist is just in front of your hip. Your wrist should remain extended with all movement taking place from your shoulder and elbow. Return to the extended position without letting your shoulder come forward. When performed properly, your forearm and band will create a line and your shoulders will remain aligned. Start with 8 repetitions on each side. As you are able to maintain stability and complete the exercise without rotation, you can increase repetitions, sets or resistance of the band.



High Plank Dumbbell Pull Start in a high plank position with a dumbbell placed on the floor just outside of one hand. Maintaining core stability, reach across and grasp the dumbbell with your opposite hand. Pull the dumbbell across your body and place it on the floor. Place the hand you used to move the dumbbell just inside the dumbbell, which is now on the other side. Repeat to move the dumbbell back to the other side. Focus on maintaining a neutral spine throughout the movement. Your shoulders and hips should remain parallel to the floor and to each other. Be sure to breathe. If you have to hold your breath in order to successfully perform the exercise, then it is too difficult. The idea is to use your external core muscles, not your diaphragm, to maintain the stability of your spine. A good way to be sure you are using your external core muscles is to run in place or in some way get your heart rate up so that the diaphragm is busy breathing. Complete 12 repetitions. Rest and repeat.



High Plank Dumbbell Pull Start in a high plank position with a dumbbell placed on the floor just outside of one hand. Maintaining core stability, reach across and grasp the dumbbell with your opposite hand. Pull the dumbbell across your body and place it on the floor. Place the hand you used to move the dumbbell just inside the dumbbell, which is now on the other side. Repeat to move the dumbbell back to the other side. Focus on maintaining a neutral spine throughout the movement. Your shoulders and hips should remain parallel to the floor and to each other. Be sure to breathe. If you have to hold your breath in order to successfully perform the exercise, then it is too difficult. The idea is to use your external core muscles, not your diaphragm, to maintain the stability of your spine. A good way to be sure you are using your external core muscles is to run in place or in some way get your heart rate up so that the diaphragm is busy breathing. Complete 12 repetitions. Rest and repeat.



High Plank Dumbbell Pull Start in a high plank position with a dumbbell placed on the floor just outside of one hand. Maintaining core stability, reach across and grasp the dumbbell with your opposite hand. Pull the dumbbell across your body and place it on the floor. Place the hand you used to move the dumbbell just inside the dumbbell, which is now on the other side. Repeat to move the dumbbell back to the other side. Focus on maintaining a neutral spine throughout the movement. Your shoulders and hips should remain parallel to the floor and to each other. Be sure to breathe. If you have to hold your breath in order to successfully perform the exercise, then it is too difficult. The idea is to use your external core muscles, not your diaphragm, to maintain the stability of your spine. A good way to be sure you are using your external core muscles is to run in place or in some way get your heart rate up so that the diaphragm is busy breathing. Complete 12 repetitions. Rest and repeat.



High Plank Dumbbell Pull Start in a high plank position with a dumbbell placed on the floor just outside of one hand. Maintaining core stability, reach across and grasp the dumbbell with your opposite hand. Pull the dumbbell across your body and place it on the floor. Place the hand you used to move the dumbbell just inside the dumbbell, which is now on the other side. Repeat to move the dumbbell back to the other side. Focus on maintaining a neutral spine throughout the movement. Your shoulders and hips should remain parallel to the floor and to each other. Be sure to breathe. If you have to hold your breath in order to successfully perform the exercise, then it is too difficult. The idea is to use your external core muscles, not your diaphragm, to maintain the stability of your spine. A good way to be sure you are using your external core muscles is to run in place or in some way get your heart rate up so that the diaphragm is busy breathing. Complete 12 repetitions. Rest and repeat.



QUICKREAD

Allen Russell is a certified personal trainer at Crossroads Fitness Centers. For information on training with Allen or to learn more, text “perform” to 77094. Pictured: Kelsey Schlagel.



Rotational Stability 
Core Workout

Core stability is one of the major determining factors in

our performance for athletic endeavors or daily activities.

The following three exercises will help with this necessary function and improve overall performance and balance.

Side Plank Tuck to ‘T’

Start in the side plank position with a dumbbell in your top hand, extended overhead. You should be looking at the dumbbell.

As you bring the dumbbell down and tuck it under the side of your body, look over your support arm shoulder. Your hips should remain perpendicular to the floor. Any rotation should take place in the thoracic (upper) spine.

It is best to start light to be sure your shoulders are stable. Start with one round of 10 and eventually work up to 3 rounds.

Side Plank Row

 

Start in a side plank position with a resistance band anchored securely in front of you at the level of your shoulder. With your arm extended, there should be a slight tension on the band.

While maintaining a neutral spine pull the band (row) until your wrist is just in front of your hip. Your wrist should remain extended with all movement taking place from your shoulder and elbow. Return to the extended position without letting your shoulder come forward.

When performed properly, your forearm and band will create a line and your shoulders will remain aligned.

Start with 8 repetitions on each side. As you are able to maintain stability and complete the exercise without rotation, you can increase repetitions, sets or resistance of the band.

High Plank Dumbbell Pull

 

Start in a high plank position with a dumbbell placed on the floor just outside of one hand. Maintaining core stability, reach across and grasp the dumbbell with your opposite hand. Pull the dumbbell across your body and place it on the floor. Place the hand you used to move the dumbbell just inside the dumbbell, which is now on the other side.

Repeat to move the dumbbell back to the other side. Focus on maintaining a neutral spine throughout the movement.

Your shoulders and hips should remain parallel to the floor and to each other. Be sure to breathe. If you have to hold your breath in order to successfully perform the exercise, then it is too difficult.

The idea is to use your external core muscles, not your diaphragm, to maintain the stability of your spine.

A good way to be sure you are using your external core muscles is to run in place or in some way get your heart rate up so that the diaphragm is busy breathing.

Complete 12 repetitions. Rest and repeat.


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