Name: Playbook - TrickStrong RX - 360° Core (No Equipment)
Uploaded: 2023-11-29T19:22:50.723Z
Duration: 30 min
Description: 360° Core (No Equipment)

Welcome to our 360° Core workout! This is a circuit-style core training session that is designed to address all planes of movement – with no equipment required! Each circuit includes exercises that stress the front, side and back of our bodies. When doing this workout, you will also notice that we are controlling rotational forces in every movement that we do. 

If you have tried our Rotational Athlete Series, you know that we are big on creating efficiency throughout the entire kinetic chain. What do we mean by this? 

It is quite common to have deficiencies in strength, stability and mobility in the frontal (side-to-side) and transverse (rotational) planes of motion. This is due to how modern life is set up, as well as traditional “fitness” that stresses using two arms, two legs and machines (think bench press, squats, barbells, smith machines, etc.). While there’s nothing wrong with these methods of strengthening, if it is ALL we do, then when we go to move more athletically and dynamically, we are less efficient and put ourselves at risk for injury. 

Use our 360 Core workout to get sweaty and chiseled, all while improving athletic performance and preventing injury to the entire body. 

We set each circuit for 3 rounds, but you are welcome to try more (or less) rounds per circuit.

1-2 Rounds: Beginner/Warmup
3 Rounds: Intermediate
4+ Rounds: Advanced

Let’s get it!

Each circuit will consist of 3 rounds, with 60-90 sec rest between rounds. Use minimal rest between individual exercises. 

Form over everything! Challenge yourself in each exercise, but modify if your form breaks down significantly during the workout. 

1-2 Rounds: Beginner/Warmup
3 Rounds: Intermediate
4+ Rounds: Advanced

This is an advanced deadbug variation to challenge our dynamic core stability.

The Anterior Oblique Sling (AOS) consists of the pec, opposite side obliques and adductors. This system is activated with many athletic activities, such as throwing a ball or setting for a butterfly twist. By training these muscles along their functional path, we improve our movement efficiency. 

To do this right: 

1) Lay with both legs bent, tensioning your core until your lower back is in a neutral alignment.

2) Bend both legs and arms up at 90 degree angles as shown. Maintain constant core tension throughout the set.

3) Push against your opposite leg as shown throughout the set. Maintain this tension.

5)While keeping these two points still, move your opposite arm and leg. You should feel this intensely all along the AOS line of tension (shoulder to opposite hip) on both sides

4) Perform all reps on one side before switching to the other to complete each set

Iso Deadbug

The Copenhagen plank is an incredible but underutilized side plank variation with emphasis on the adductors. 

These muscles are located in the inner thigh and are often undertrained even though they are necessary for efficient athletic movement. They aid in single leg stability and transfer of power from the upper to lower extremities via several anatomical slings (Lateral, Anterior Oblique, etc.)

Adding movement is one way to add challenge to this useful exercise.

To do it right: 

1) Get into a sidelying position with your elbow stacked directly under your shoulder.

2) Tensing your core, rise to a side plank with the bottom leg bent. Push into the surface using only your top leg to rise. Move your top arm and bottom leg quickly in opposite directions. If dynamic repetitions are too much, perform with a static hold for 20-45 sec either elevated or on the floor. 

3) Maintain neutral spinal, shoulder and lower extremity alignment

4) Lower after performing the specified reps.

Dynamic Copenhagen Plank

The Bird Dog exercise is typically done from a quadruped (all-fours) position. 

It is a great core exercise that incorporates anti-rotational and anti-flexion stability which is important in not only maintaining positions in tricking (such as variations, eagles), but in safely taking off, landing and other athletic movements with spinal stability and control.

🔼The exercise shown above is a Bird Dog performed from a plank position, and again from a modified plank position. 

💪Challenge yourself with either version of this amazing core exercise. Be sure to do a version that you can keep your form with during the entire set.

🤸‍♀️These are great to do not only during your conditioning sessions, but before movement to activate the core in an effective and dynamic way.

Form Tips
✅Maintain neutral spinal alignment
✅Stack wrists directly under shoulders
✅Maintain level trunk 
✅Move symmetrically between arms and legs

Plank Bird Dog

360° Core Circuit A

Start on your back while holding a foam roller or pillow in front of you as shown. Engage your core by pressing the small of your low back against the ground. 

This exercise begins with both legs up in an L position. If this is too tight on the hamstrings, either lower your legs slightly or include a soft knee bend. If you feel any numbness or tingling, try pointing your toes. You should not exercise through a numb or tingling sensation. 

Lower one leg at a time with control. You should feel your core and quads working, while your up hamstring and down hip flexors are lengthening.   

Lower your leg as low as possible without compromising form. One rep is both sides lowering.

Supine Pendulum

Sideplank Leg Lifts challenge our lateral trunk stability like crazy! You will feel your core and hips burning with just a few reps.

In fact, it is an exercise that has been found to have very high activation for the gluteus medius muscle, which is helps control the hips and knees. 

Specifically, the gluteus medius muscle help us maintain proper hip, knee and ankle alignment in a single leg stance position. This is useful in preventing injury to the entire lower extremity (most notably the ACL). 

Form Tips
- Maintain neutral spinal alignment
- Actively push your foot and elbow into the ground (increases stability & activation)
- Keep elbow stacked under shoulders
- Keep hips stacked on top of each other

Sideplank Leg Lifts

The superman is a great way to train our posterior chain strength, total body stability and coordination. 

The goal is to lift your arms and legs at the same time while your hips maintain contact with the ground. If this sequence is off, it will lead to an unbalanced motion. 

Focus on engaging your scapular muscles and glutes before lifting. This gives your arms and legs a proper foundation to move upon. 

Modifications: arms only, legs only, opposite arms and legs, weighted, hips elevated (on pillow or BOSU ball to increase range).

Supermans

360° Core Circuit B

360° Core (No Equipment)

Ange

Ryne

Kills me every time but the strength gains in my obliques are immediately noticeable

360° Core (No Equipment)

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