Name: Playbook - Dr. Nick Buonforte, DPT, CSCS, FRC - CORE PROGRAM: Week 4 (3-day routine)
Uploaded: 2021-01-18T11:47:05.634Z
Duration: 25 min
Description: CORE PROGRAM: Week 4 (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!

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

Half kneeling position. Use 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. Press the arms out straight in front of the body and holding the end position for a given duration. Given the angle of pull of the band, resisting against the rotational forces. 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-rotational hold

Prone on bench position: Place the forearms on the bench with the knees bent above the floor. Use a kettlebell or dumbbell placed on the side of the body. Perform alternating switches from one side of the body to the other. During the motion keeping core stiffness / avoiding excessive pelvic/body movement.

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

Prone on bench DB switches

In a prone position (on elbows). Slide the body in a backward motion (without
disengagement of the core musculature, i.e. low back extension) until an appropriate challenge is felt to the core musculature (with maintaining proper position). Then, reverse the movement and ‘driving’ the elbows ‘through the ground and toward the feet’ to bring the body back to the starting position.

*Disclaimer: this is not medical advice. This video is only for informational purposes.

Prone “body saws”

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

Lay on your back with hips and knees flexed roughly to 90 degrees. An anchored band is pulled to the starting position, which is in line with the sternum of the chest (arms straight). Maintain the position of the arms (in line with the sternum), slowly lowering each leg (one at a time) to the ground so the heel taps the ground. Maintain ‘rib cage over pelvis’ alignment and avoiding arching from the low back throughout the movement.


*Disclaimer: this is not medical advice. This video is only for informational purposes

Supine Banded Anti Extension With Lower Extremity Marching

Lay on your back with hips and knees flexed roughly to 90 degrees. Place one hand on the opposite knee and resisting against pushing the leg in a downward motion (isometric hip flexion). Maintain the isometric contraction and performing opposite side upper and lower extremity movement (i.e. reciprocal arm flexion and leg extension)

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

Supine contralateral ‘dead bug’

Lay on your back with hips and knees flexed roughly to 90 degrees. Place one hand on the knee and resisting against pushing the leg in a downward motion (isometric hip flexion). Maintain the isometric contraction and performing same side upper and lower extremity movement (i.e. reciprocal arm flexion and leg extension).

*Disclaimer: this is not medical advice. This video is only for informational purposes only.

CORE PROGRAM: Week 4 (3-day routine)

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