Anterior Core Progression: Part 2

A while back I posted the anterior core progression I was putting the team through. I must say that they have done a great job at maintaining neutral spine through these movements all the way through the med ball roll outs. Now that they have adequately done this with a tool that is fairly stable it would only make sense to throw some instability in the picture. This can be done in many ways but what we will be implementing is variations with the blast straps. Also a popular choice would be the TRX which set ups would be very similar.


We will start with the first step of the progression:
Fall Out


This can be enhanced to player capability by adjusting how steep the angle.

From there you can add an anti rotation component to the exercise by doing various movements uni-laterally with the arms. (lines, circles, etc...)
Flutters


Finally, an exercise that doesn't include a blast strap or TRX but still serves to be very dynamic and challenges you in multiple planes.
Spider Man Push Up


What is important to remember is that you progress to all of these. Many of the athletes that can now do these would not be near as proficient at them if they didn't start with the standard plank hold->PB roll out->ab roller->med ball roll progression. This was the foundation that allows them to be able to add this dynamic action to these movements while avoiding unwanted compensations.

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.