Stabilization / Core Routine

Tips on how to keep yourself in top form for the hunting season.
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JPH
 
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Stabilization / Core Routine

Postby JPH » Thu Jan 22, 2009 4:13 am

There seems to be enough intreast in this routine to warrant posting it at the top of the page. It may require several posts. Sorry.

It is brief, equipment free, and highly effective. I suggest performing this daily, particularly at the end of a workout session.

[font=arial]Routine:
[/b][/font]
[font=arial]All exercises in the stabilization / core routine are isometric or static in nature. The idea is to hold the various positions while maintaining a tight core and breathing through pursed lips. They can and should be done on a daily basis for optimal results. These exercises should be free from structural pain. If structural pain is encountered, stop immediately and consider seeking medical advice prior to resuming. Your initial goal should be to build up enough strength to hold each position for 30 seconds. Using 5 seconds or less to transition between positions.[/b]
[/font]
[font=arial]·        Plank      
·        Bridge  
·        Single Leg Bridge[/b]    [/b]
·        Cobra    [/b]
·        Side Plank
·        Superman[/b]
·        Push Up[/b]
[/b][/b][/b][/b] [/font]

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JPH
 
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RE: Stabilization / Core Routine

Postby JPH » Thu Jan 22, 2009 4:14 am

[font=arial]Description:[/b]
[/font]
[font=arial]Plank =[/b]Lie in a prone position with elbows bent and closed fists directly under your shoulders. Draw in your lower abdomen toward your spine. Tighten your glutes and lift the body up onto the forearms while maintaining neutral spinal alignment. Attempt to hold for 30 seconds.
[/font]
[font=arial]Bridge = [/b]Lie flat on the floor with knees bent and feet flat on the floor, arms by your side. Tighten your glutes and lift your hips off the ground to form a straight line between your knees and shoulders. Attempt to hold for 30 seconds. 
[/font]
[font=arial]Single Leg Bridge[/b][/b] = [/b]Lie flat on the floor with knees bent and feet flat on the floor, arms by your side. Tighten your glutes and lift your hips off the ground to form a straight line between your knees and shoulders. Lift one foot off the ground while maintaining alignment. Maintain hip stability by keeping both hips level and parallel to the floor. Attempt to hold for 30 seconds on each side.
[/font]
[font=arial]Cobra = [/b]Lie in a prone position with arms at your side, palms facing the floor. Contract your glutes and abdominals and pinch the scapulas together, lifting the chest off the floor. Rotate the hands so that the thumbs point to the ceiling, keep the chin tucked in and feet on the floor. Attempt to hold for 30 seconds.  
[/font]
[font=arial]Side Plank = [/b]Lie on your non-dominant side with legs straight. Align your spinal posture. Draw your abdomen inward toward your spine. Lift your body up onto the forearm. Attempt to hold for 30 seconds and repeat on the dominant side.
[/font]
[font=arial]Superman = [/b]Lie in a prone position with arms in front, palms facing the ceiling. Contract your glutes and abdominals and pinch the scapulas together, lifting the chest off the floor. Extend the arms forward, keep the chin tucked in and feet on the floor. Attempt to hold for 30 seconds.  
[/font]
[font=arial]Push up = [/b]Perform as many push-ups as possible in 30 seconds, maintaining a tight core and spinal alignment.[/font]

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JPH
 
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RE: Stabilization / Core Routine

Postby JPH » Thu Jan 22, 2009 4:23 am

Images:
 
Plank
Bridge
Single leg bridge


Image

Image

Image

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JPH
 
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RE: Stabilization / Core Routine

Postby JPH » Thu Jan 22, 2009 4:24 am

Cobra
Side plank
Superman

Image

Image

Image

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JPH
 
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RE: Stabilization / Core Routine

Postby JPH » Thu Jan 22, 2009 4:25 am

Pushu-up

Image

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JOEL
 
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RE: Stabilization / Core Routine

Postby JOEL » Thu Jan 22, 2009 7:01 am

these are exercises that i was taught to help with my back injuries
"Go afield with a good attitude, with respect for the wildlife you hunt and for the forest and fields in which you walk. Immerse yourself in the outdoor experience. It will cleanse your soul and make you a better person." - Fred Bear

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JPH
 
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RE: Stabilization / Core Routine

Postby JPH » Thu Jan 22, 2009 7:31 am

Yep. We use the phrase "prehab" exercise. It is a good way to protect yourself from injury as well as a good way to recover.

DeanoZ
 
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RE: Stabilization / Core Routine

Postby DeanoZ » Tue Feb 10, 2009 8:28 am

Love core routines, wished more people would incorporate them into their training, particularly before they start a new resistance training program!


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