Advanced Core Exercises
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For those of you who like a challenge and are looking to take your golf swing and core strength to another level!
Hi guys, Dan Taglione here, RST Certified Instructor with Abbey.
Going to go over the Advanced Series for the core.
These exercises are fairly difficult, So if you haven't worked your way through the beginner and the intermediate and the rotational stuff, you're probably not going to be prepared or ready for these.
But if you are, enjoy, have a good time with these.
They're definitely very challenging and give you a nice return on your time spent here.
So the first exercise is going to be an oblique pike.
and there's a little bit of space in between her feet, and her shoulders are flat, and so I'm going to have her here basically looks like a half of an X that we're drawing.
So what Abbey's going to do is she's going to drive her feet up first, using her right hand here to push up, and then she's going to reach with the left hand to touch the toes.
So go for it.
Yep, all the way back, nice and controlled.
Like I said, guys, these are relatively difficult exercises, so the recommendation here is going to be three to four sets of five to 15 to 20 repetitions.
I mean, there's no real strict guidelines here.
You pretty much want to go until you feel a nice burn, so if 10 reps isn't quite doing it for you, you know, bring it up to 15 or even 10, go ahead and relax.
All right.
Done with that one? Cool, easy? All right, guys, second exercise we've got going on today is going to be a banded dead bug.
So we have the dead bug in the beginner and the intermediate.
Now we're just advancing this exercise with the fitness kit.
So we just attach the little pulley here, and we're going to use the green bands with the handles, attachments.
And we talk about the hollow positions quite often, and that's the biggest thing we're working on here, is maintaining this tight hollow.
So she's basically holding a crunch.
The ribs are getting pinched to the top of the hips, and that lower back is flat.
The belly button is getting pushed all the way through the floor.
So she is struggling here to hold this.
There's not a ton of resistance, but she is definitely working.
What we're going to do is alternate the legs.
Nice and good.
As she's doing this, she's making sure that lower back does not overextend on her.
So if you do have a problem with when you're doing this and you're reaching overextension, So same sort of recommendation here, guys.
It's going to be three steps of every other leg is going to be one rep.
So we're going to do five up to 20 repetitions.
Really get a good burn on here.
Go ahead and relax.
That's a mean one.
That's a mean one, okay, let's go to the banded, press, pause, press, all right, guys, on to our third exercise here for the advanced series, so we have a kneeling banded press with a pause, so we're using the fitness kit here, start off with the green band first, because this is a deceptive exercise, as the other one's hard, so Abby is in a lunge position, her knees are 90 degrees, she's going to squeeze her butt, push her hips all the way forward, still thinking about maintaining a nice, tight, hollow position, that belly button's pulled all the way through the back, the ribcage is down, the shoe is up 45 degrees, and pause at the top, so squeezing at the top, and then right back down, go up, good.
15 with the left knee up, 15 with the right knee up, make sure you're getting a decent pause at the top, at least a second pause at the top, make sure that comes to a complete stop, and then back down.
The name of the game here, guys, is going to be time under tension, to really develop that strength, so we don't just want to rip through these repetitions without any kind of rhyme or reason, we really want to squeeze those muscles, so she's really, really feeling this in her oblique muscles, obviously we want those to be firing and nice and tight for our effective rotation, good.
The last one is going to be the funnest of the hollow rocks, yep.
Yep, and I'll kind of, I'll push your feet here to kind of get your momentum going, so I'll just have you pop up into a hollow, we'll talk about hollow for two seconds, and I'll go too long.
Exercise here, from the advanced series, so Abby's again here on the ground, we're going to go over hollow rock position, so yet again, we're just advancing the hollow static hold that we started with in the beginner series, and also the intermediate series.
So, hollow position, Abby's going to show us what a hollow position looks like, yep, so this is the toughest variation of the hollow that you're going to be able to do, it's called hollow body, so if we wanted to digress this, just to go over it real quick, we'll bring the knees up to the chest, good and nice and tight, so the lower back stays good and flat, back to hollow, so hardest variation of hollow, so if I push her feet here, she should be basically stiff from toe to fingertip, so I push the feet down, that upper body should rock, okay, now the exercise is going to be a hollow rock, so she is going to initiate this by herself by pushing the feet down, and trying to maintain this tension through her belly, okay, so done correctly, the lower back is really the only thing that should be rocking on, this is a very difficult exercise, guys, so recommendation is going to be down and up, you can relax, three sets of about 10 rocks, if you can bang out more than 10, that's going to be awesome, there's no real cut and dry standard here, but at least 10 repetitions of down and up is going to be one, cool, alright, thanks guys.
Krishna
Craig (Certified RST Instructor)
Jim
Craig (Certified RST Instructor)
chad
Craig (Certified RST Instructor)
Brian
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