DecOS - Week 5 Core Thread
Suck it up Now....So you Don't have to Suck it In Later
I love that quote because it's so TRUE. We really do have to put the work in to see the results. Even in the out season when schedules are a bit more relaxed we need to make sure our work and OS goals are met with intensity and consistency. Flexible when necessary but not totally blown off!! I know we just went through a week with Christmas Cheer and New Years celebrations, but its all over now, so lets get to work.
Week 5 of core and we enter the Build Phase (weeks 5-10). Having created the foundation in the Prep Phase, we will now begin incorporating different moves & muscle groups/muscle targeting. Your main goal having established the base routine is to introduce these new movements. These new movements challenge the core in different ways and improve overall strength and stability.
1 Tripod Plank (remember to switch feet, L then R is one round), 1 side plank (both sides equals one round), 1 Tripod, 1 side plank
1 x Catch, 1 x Catch w/finish, 1 x Catch, 1xCatch, w/finish
Pushups:Standard, Military, Decline and Standard
Notes:
Tripod planks-Very important to keep your abdominals engaged. Another way to think about this is called, "bracing your core". Think about contracting the muscles of your core as if you were preparing to take a punch to the gut. Really squeeze and hold. This works total 3-dimensional core strength of the abdominals, obliques and lower back. Work for great alignment in the upper body with elbows directly under shoulders. Don't let the hips dip too low or butt get too high in the air.
Side Plank-Focus on the underside oblique. Push the bottom hip up for more oblique muscle recruitment. If you have knee or ankle issues drop bottom knee to the floor. You are still working the obliques with less pressure on lower body. If you do drop to your knee just hold the side plank longer. BIG REMINDER ON SIDE PLANKS: The elbow on the floor should be directly under your shoulder for stability and safety!!! Your chest faces the side wall. Knees, feet body all aligned with the elbow. You should feel like your body is being held between two panes of glass. LIFT BOTTOM HIP UP!
Review all the technique notes of Rich under the Wiki Resource: Strength & Core Central. And most importantly don't skip your core workouts.
GENTLE REMINDER: Don't think you can skip core on Monday and do double on Friday....nope. Consistency trumps volume! Plus core is short, intense and you're in and out quickly. 30 mins max. Keep posting results on the tracker please!!!!
Happy training everyone!
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