Name: Playbook - Dr. Nick Buonforte, DPT, CSCS, FRC - CORE PROGRAM: Week 2 (3-day routine)
Uploaded: 2021-01-18T11:49:02.895Z
Duration: 25 min
Description: CORE PROGRAM: Week 2 (3-day routine)

That side plank and hip adduction is challenging! Great core complex.

Alex

The exercises are listed as a superset (circuit). For example: the first round goes as follows: the first exercise is performed (for the given reps indicated) then you move on to the second exercise listed (perform reps as indicated), then the third exercise (for the reps indicated). After all three are preformed, you rest for the indicated time. Then repeat for 3 total rounds. *Also, resting between exercise to exercise (superset), if needed, is a possibility.

Half kneeling position. Using a band anchored to the side of the body and placing the hands in front of the sternum of the chest for the start position. From here pressing straight overhead and holding this top position. Given the angle of pull of the band, resist against the tendency to side bend the body. Keep an upright/erect position of the torso throughout the exercise.

*Disclaimer: this is not medical advice. The information provided is only for informational purposes.

Half kneeling anti-lateral flexion isometric hold

In a side plank position (on elbow). Maintain proper alignment/positioning of the side plank and raising the top side leg into hip abduction in a controlled manner and slowly lowering back to the start position.

*Disclaimer: this is not medical advice. The information provided is only for informational purposes.

Side plank with hip abduction

Use a kettlebell or dumbbell in one hand with the weight placed slightly away from the side of the body. From here, adding a march to the exercise for a given amount of reps. Given the angle of the dumbbell / placed in one hand, resisting against the tendency to side bend the body. Maintain an upright/erect position of the torso throughout the exercise.

*Disclaimer: this is not medical advice. The information provided is only for informational purposes.

Standing one sided ‘suit case’ hold

Core Program Week 2 (3-day routine)

CORE PROGRAM: Week 2 (3-day routine)

Ekaterina

Sean Regis

CORE PROGRAM: Week 1 (3-day routine)

CORE PROGRAM: Week 3 (3-day routine)

That was tough! Left hip was popping while I straightened my leg on last two core exercises. I was tying to lockdown my core and pelvic tilt. What are your thoughts to improve this area? Otherwise  very challenging going three sets!

CORE PROGRAM: Week 2 (3-day routine)

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