Dynamic Strength & Core Stability
Goal: This session aims to improve dynamic strength and core stability, essential for functional movements and injury prevention.
Daily Benefits: Enhancing dynamic strength and core stability supports better posture, reduces the risk of injury, and increases efficiency in daily movements and sports performance.
Warmup Exercises
- Forearm Wall-Slide at 135 Degrees: Prepares the upper body and core for the workout, improving shoulder mobility and stability. Perform 2 rounds of 10 reps. Video
- Goblet Squat: Activates the lower body and core, enhancing squat mechanics and depth. Perform 2 rounds of 10 reps. Video
Main Exercises
- Single-Leg Romanian Deadlift: Builds lower body stability and strengthens the posterior chain while engaging the core. Perform 3 sets of 8 reps per leg. Video
- Pallof Press: Improves core stability by resisting rotational forces, key for protecting the spine. Perform 3 sets of 12 reps per side. Video
- Spiderman Pushup: Enhances upper body strength and core stability with dynamic movement. Perform 3 sets of 10 reps. Video
Cool-Down
- Supine Glute Bridge: Focuses on activating the glutes while stabilizing the core and decompressing the lower back. Perform 3 sets of 15 reps. Video
Integrate the Dynamic Strength & Core Stability workout into your routine for improved overall fitness, stability, and injury prevention. Adjust the volume and intensity according to your fitness level, and always prioritize form over speed or weight.
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