Every day we hear about the importance of a strong core. However, the reality is that what most of us understand to be core training doesn't cover the full definition and functionality of a proper core workout. The core is not just the "six pack", nor is it just the front, sides and back of the trunk. The functionality of the core begins at the top of the knees and integrates all the way to the shoulders.
The human body is designed to move in three planes of motion— forward/backward, sideways and rotational. Most of the clients I've trained over the years have had weak lateral lines and a lack of rotational form. This program will benefit those who seek variety and innovation in their core training, integrating a tri-dimensional core training regime. It is ideal for core strengthening as well as weight loss. The exercises aim to build strength and mobility in the trunk and symmetry between the left and right sides of the body.
|Exercise||Sets||Reps||Load / Intensity||Duration / Tempo|
|1. TRX Suspended Crunch||3||20||Body Weight||1:0:1:0|
|2. Double Hand Overhead Swing||3||20||Male 12-16kg
|3. Kettlebell Windmill||3||12-15
|4. TRX Hip Drop||3||12-15
|5. “T” Arms Straight Leg Rotations||3||24-30
|6. TRX High Row||3||12-15
1. TRX Suspended Crunch
Come into a push up position with your hands underneath your shoulders and your feet on the horse saddle of the TRX. Elevate your hips high and pull your knees up and through towards your chest simultaneously. Extend your legs back to the starting position without losing spine alignment. Keep your elbows locked through the movement to stabilise the core.
2. Double Hand Overhead Swing
Stand with your feet shoulder-width apart with the kettlebell an arm's length in front of your feet. Take hold of the kettlebell by hinging at the hips and bending at the knees, keeping your chest up and shoulders back. Rock back on your heels and swing the kettlebell between your legs, then stand up and lock out at the top of the movement by driving your hips and squeezing your glutes. Swing to chest height until you gain momentum, then swing into an overhead position. At the top of the movement, keep your spine neutral and glutes locked.
3. Kettlebell Windmill
Press the kettlebell to an overhead position and lock your elbow by drawing your shoulder blade down. Position your feet under the kettlebell at 45 and 90 degrees. Push your hips sideways away from your feet to initiate the movement while holding the kettlebell stable overhead. Drop your trunk laterally towards your feet until you reach a parallel line with the floor. Maintain the kettlebell in a vertical position the entire time with your elbow in a locked position.
4. TRX Hip Drop
With the TRX in single hand mode, grab the handle with both hands and place the handle on top of your head. Step away from the anchor point and position your body sideways. Split the stance with your feet in line and position your furthest leg to the anchor point in front. Drop your hip down sideways as far as possible without losing your hand or feet position from the starting alignment.
5. “T” Arms Straight Leg Rotations
Lie on your back and position your arms into a "T" shape with palms facing up. Raise your legs straight up. Keeping both shoulders on the floor, rotate your lower body to one side. For support and stability, press the hand of the rotated side against the ground by turning the palm down, leaving the opposite hand facing up. Turn your neck to the opposite side of the turn to maximise upper spine mobility. The end range of the movement is dictated by whether you can keep both shoulders on the ground.
6. TRX High Row
Set up the TRX mid-length and grab one TRX handle with one hand on top of the other. With your body facing the anchor point, keep your feet shoulder-width apart and step away from the anchor point until a desirable resistance angle is found. Keeping your arms straight and locked, rotate your body to the same side of the hand underneath, raising your arms and lifting your body. The movement should be executed in slow tempo and through core activation, not arm strength.