Anterior Core Progression

As important as it is to train the "core" it is just as important to know what not to do as well. As many know the phase in which endless crunches being the go-to remedy to shape up those "ABZ" is a thing of the past. So here is a few photos and some video of me after a workout this morning demonstrating what we are going to do for our anterior core progression.

Front Plank











Probably one of the most boring exercises of all time but builds for a solid foundation for stability. Key points to remember are 3 Points of contact as demonstrated with stick. McGill's newer work will say to go for multiple ten second holds.

Stability Ball Roll outs











This is a great bridge between the static plank and a more dynamic roll out which give the added benefit of an eccentric/concentric action and you may also utilize an isometric hold at the end of your reach.

Ab Wheel











This is a great example of how length of the lever can make a HUGE difference in difficulty. If you were to jump to this right away, besides not being able to prevent excessive extension, you will feel like you took a brick to your abs. A good tip would be to gradually work your way out within each rep until you know can keep form.

Med ball Roll outs

This adds a sort of pulsing type contraction to the movement. Also to a small degree some anti-rotation. If you let your stomach go soft on this, your face will meet a not so soft ground. I like this also because a lot of times people use there momentum with the wheel and sort of rush through the movement. With this you have to stay controlled in order to maintain the correct form.

If you can perform these movements at arms length you are probably one your way to a very stable core. There are many ways even from here you can make these movements more difficult by use of bands, external load, and holds but these should definitely not be rushed into however. If your lacking in this area start with the foundation and build your way up.

Tight Hamstrings...Probably Not.

Often times athletes or the general public will end up with anterior pelvic tilt. Usually by assessment you will discover short or stiff psoas via thomas test, weak psoas, as well as stiff hamstrings. Often times people will complain of their hamstrings being tight which is expected due to the tilt of the pelvis putting it on stretch. The question is, how do you detrmine which is the underlying cause of the anterior pelvic tilt. A variation on a test you might want to do is to lie the client on their back and put them in a posterior tilt. Have them perform the straight leg raise test form this position. If the reach approx. 70 degrees then that eliminates the hamstring stiffness and psoas strength as the underlying problem. The shortness would be the issue which long duration stretches would be prescribed. If it they are unable to reach the optimal ROM it is most likley due to the psoas weakness becasue of its inability to blance with the stiffness of the hamstring. This would imply that the client needs more activation and strenghtning of psoas to be addressed. This variation to the SLR is one of the easiest ways to eliminate the prominant issue when psoas weakness, stiffness, and when poor SLR are obtained originally.