Lateral core variation #3. This one only requires a bench. You can have a partner hold your legs, or just loop your feet under the edge of the bench. Set-up with the top of your hip at the edge of the bench.
Unlike many other variations, this is a great option for athletes that are “upper body compromised” (i.e. have a shoulder or other upper body injury).
Same goals as the previous 2 – stay tall; should have a straight line from your ears through your shoulders and hips. Try to stay “square” to straight ahead (e.g. don’t let your shoulders fall forward or back).
Typically performed for either 3 sets of 8-12 reps or 3 sets of 4-6 5s holds. This can be progressed by holding a weight plate against your chest or reaching hands overhead.
I would say this is harder than it looks, but I had a full body quiver going out of the gate…so it’s exactly as hard as it looks.
Feel free to post any comments/questions below. If you found this helpful, please share/re-post it (and tag me) so others can benefit.
To your success,
Kevin Neeld
SpeedTrainingforHockey.com
HockeyTransformation.com
OptimizingAdaptation.com
P.S. If you’re interested in how core training fits into a hockey-specific training program, check out Ultimate Hockey Transformation.
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Kevin has rapidly established himself as a leader in the field of physical preparation and sports science for ice hockey. He is currently the Head Performance Coach for the Boston Bruins, where he oversees all aspects of designing and implementing the team’s performance training program, as well as monitoring the players’ performance, workload and recovery. Prior to Boston, Kevin spent 2 years as an Assistant Strength and Conditioning Coach for the San Jose Sharks after serving as the Director of Performance at Endeavor Sports Performance in Pitman, NJ. He also spent 5 years as a Strength and Conditioning Coach with USA Hockey’s Women’s Olympic Hockey Team, and has been an invited speaker at conferences hosted by the NHL, NSCA, and USA Hockey.
“Having the privilege to work beside Kevin for the past 4 years with Team Comcast, both at the U16 & U18 levels, I can truly testify that I have not come across another coach who has such an impact on athletes as Kevin.”
Jeremy Hall, Head Coach, Team Comcast U-18 & U-16 AAA