I’m very proud to promote a new article I just co-authored with my buddy Brad Schoenfeld on core training. We worked very hard on this one and I feel it’s without a doubt the best core article ever written to date. Check out the chart on the final page, it does an excellent job of summarizing the different types of core exercises. It’s a free pdf so you can download the article and save it for future reference. Click on the link below to read/download the article:
Strategies for Optimal Core Training Program Design
Moving on, here are two new glute exercises that I’ve been performing as a warm-up prior to my workouts. I aim for quality, not quantity, and do a couple sets of 6-10 reps on each side with both movements. I really like these for full range hip strength and functional flexibility. The first is performed from a standing position and works on a more hip-neutral ROM, whereas the second is performed from a quadruped position and works on a more hips-flexed ROM. Both involve the same principle. If you do them right you’ll feel them working both hips very effectively, but you need to concentrate and utilize proper body position and movement.
Double Standing Hip Abduction
Double Quadruped Transverse Hip Abduction
I’m assuming that other physios or coaches have thought of these before but I’ve never seen or heard the names so I had no other choice but to make up very complex-sounding names for both exercises. I know that yoga and Pilates have lots of these types of movements. I like these more than standing airplanes or fire hydrants. Give them a try, I hope you like them!
The first movement feels a little “Tai Chi – esque.”