When integrating core exercises into a training program, it’s helpful to categorize the exercises based on the pattern of movement or control: Anterior, Lateral, Diagonal, Rotational.
Keeping the pattern in mind, there are several different exercises using different pieces of equipment that can be used to target specific areas. This allows athletes some flexibility in exercise selection as resources may change with travel, and also gives the casual gym-goer some room for creativity/variation without losing sight on the point of the exercise.
Throughout the next week, I’ll share a few lateral core exercises I’ve used in the past, starting with the…
TRX Lateral Lean w/ Overhead Press
The goal here is to maintain a “tall” posture (e.g. no hip sag) through the initial lean and then hold that while pushing the arms overhead.
Typically performed for either 3 sets of 8-12 reps or 3 sets of 4-6 5s holds.
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
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.
“I consider myself lucky to have had the opportunity to work with and learn from Kevin and I highly recommend all the programs and services that he provides.”
Kim McCullough, Director, Total Female Hockey