Diagonal Core Progression

Start basic. Eliminate joints, teach control.

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½ Kneel eliminates lower leg and enforces single-leg stance control at the hip/core.

Tall Kneel adds in rotational control at the hip.

Standing adds in lower leg, but still emphasizes control (shoulders turn over a stable pelvis).

Rotational teaches loading through the hip and transfer through the core.

There are many Cable Lift variations not shown here, but this is the structure of a great off-season core training progression, and demonstrates how changes in position can emphasize different areas of the body.

Typically performed for 2-3 sets of 6-10 reps.

Feel free to post any comments/questions below. If you found this helpful, please share/re-post it so others can benefit.

To your success,

Kevin Neeld

P.S. For more information on in- and off-season program design, training and reconditioning for injured players, and integrating sports science into a comprehensive training process, check out Optimizing Adaptation & Performance

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