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CORE STRENGTH - Core and Capacity day to bridge our current training split in the middle of the week. Emphasis on rotation, anti-rotation and moving the spine with load. Dumbbell Dig and Chop Kettlebell Plank Saw Half Kneeling Lateral Tilts Drop Step Cable Rotations

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Vernon Griffith, CSCS*D

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16,274 просмотров • 3 месяцев назад •via X (Twitter)

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CORE TRAINING - Some core pairings we have used this past week stressing different angles with different speeds, getting long, avoiding rotation and applying it. - Kettlebell Saw with Leg Lift - Dumbbell Dig and Chop - Banded Hip Flexion with Push Up - Heavy Goblet Carries
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CORE TRAINING - Some core pairings we have used this past week stressing different angles with different speeds, getting long, avoiding rotation and applying it. - Kettlebell Saw with Leg Lift - Dumbbell Dig and Chop - Banded Hip Flexion with Push Up - Heavy Goblet Carries

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CORE TRAINING - Some recent movements we have done the past two weeks with emphasis on flexion, extension and anti-rotation. - Kettlebell Saws - Medicine Ball Partner Passes - Medicine Ball V-Ups - Medicine Ball Hollow Rocks
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CORE TRAINING - Some recent movements we have done the past two weeks with emphasis on flexion, extension and anti-rotation. - Kettlebell Saws - Medicine Ball Partner Passes - Medicine Ball V-Ups - Medicine Ball Hollow Rocks

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CORE TRAINING with emphasis on lateral flexion/extension loading at length and holding isometrically. Low back issues are rampant with the populations I train so building some durability. Half Kneeling Lateral Bend Hip Drops from a Bench Lateral Bridge with Row Suitcase Carries
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CORE TRAINING with emphasis on lateral flexion/extension loading at length and holding isometrically. Low back issues are rampant with the populations I train so building some durability. Half Kneeling Lateral Bend Hip Drops from a Bench Lateral Bridge with Row Suitcase Carries

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SHOULDER PREP - Upper body pressing today so starting with the spine loading rotation working out to the shoulder with different loading strategies. -Split Stance Banded T-Spine Rotations -Face pulls with External Rotation -Supported Ts, Ws, Ys -Bottoms up Kettlebell Press
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SHOULDER PREP - Upper body pressing today so starting with the spine loading rotation working out to the shoulder with different loading strategies. -Split Stance Banded T-Spine Rotations -Face pulls with External Rotation -Supported Ts, Ws, Ys -Bottoms up Kettlebell Press

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SHOULDER MOBILITY - Stability and mobility of the shoulder joint integrating the hips, core, spine and scaps with rotation and anti-rotation before some power movements. - Rotating Pike to Reach - Rolling Shoulder Arm Bar - Crawl to Overhead ISO Hold - Facepull to ER and Press
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SHOULDER MOBILITY - Stability and mobility of the shoulder joint integrating the hips, core, spine and scaps with rotation and anti-rotation before some power movements. - Rotating Pike to Reach - Rolling Shoulder Arm Bar - Crawl to Overhead ISO Hold - Facepull to ER and Press

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Orthopedic surgeons' work involves a lot of load in rotation. Rotational and lateral training is often absent except for athletes. Aside from the benefits to all adults in terms of protecting ourselves from the balance issues and falls accompanying aging, working on lateral movement alone or in combination with rotation is vital to building our resilience for a long day in the OR.
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Orthopedic surgeons' work involves a lot of load in rotation. Rotational and lateral training is often absent except for athletes. Aside from the benefits to all adults in terms of protecting ourselves from the balance issues and falls accompanying aging, working on lateral movement alone or in combination with rotation is vital to building our resilience for a long day in the OR.

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How to Build a STRONG CORE Step 1: Train Anti-Extension (Rollouts, Deadbugs, Planks) Step 2: Train Anti-Rotation (Chops, Pallof Press, Lifts) Step 3: Train Anti-Lateral Flexion (Side-Planks, Loaded Carries)
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How to Build a STRONG CORE Step 1: Train Anti-Extension (Rollouts, Deadbugs, Planks) Step 2: Train Anti-Rotation (Chops, Pallof Press, Lifts) Step 3: Train Anti-Lateral Flexion (Side-Planks, Loaded Carries)

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HIP MOBILITY - Emphasis on the hips and the foot working in the frontal plane with this series being dynamic, strong and responsive to improve hip mobility on the pitch. - Dumbbell Drop Ins - Speed Skaters - Lateral Fights - Deeper ROM Lateral Push
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HIP MOBILITY - Emphasis on the hips and the foot working in the frontal plane with this series being dynamic, strong and responsive to improve hip mobility on the pitch. - Dumbbell Drop Ins - Speed Skaters - Lateral Fights - Deeper ROM Lateral Push

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T-SPINE MOBILITY - Dealing with tension in your back or feeling stiff. Here are two of my favorite ways to explore rotation of the spine from different hip set ups using the wall to contour around. Half Kneeling Wall Contours Single Leg Hinge T-Spine Openers
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T-SPINE MOBILITY - Dealing with tension in your back or feeling stiff. Here are two of my favorite ways to explore rotation of the spine from different hip set ups using the wall to contour around. Half Kneeling Wall Contours Single Leg Hinge T-Spine Openers

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No. It’s not golf training;-). But it will work for it. The world throws us challenges that require being able to develop and absorb load in rotation. We need to be able to handle that. We need to train rotation. This one trains thoracic rotation. You bend, lift, turn, and place in life often. Picking up a box, turning, and putting it on the counter. Moving mulch or things around the garden. Prepare for life’s challenges. Train rotation.
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No. It’s not golf training;-). But it will work for it. The world throws us challenges that require being able to develop and absorb load in rotation. We need to be able to handle that. We need to train rotation. This one trains thoracic rotation. You bend, lift, turn, and place in life often. Picking up a box, turning, and putting it on the counter. Moving mulch or things around the garden. Prepare for life’s challenges. Train rotation.

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Upgrade your core with these 📈📈 The first move targets two key oblique functions rotation and stability of your torso
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Upgrade your core with these 📈📈 The first move targets two key oblique functions rotation and stability of your torso

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The core rotation stretch that the medical trainer was doing
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The core rotation stretch that the medical trainer was doing

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Some pulling patterns we have been exploring outside of our compound lifts involving the spine, scaps moving, the hips and rotational/anti-rotational elements. - Hanging Rotational Reach - Single Leg Hinge with Cable Row - Two Up One Down Row - Single Leg Hinge Dumbbell Row
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Some pulling patterns we have been exploring outside of our compound lifts involving the spine, scaps moving, the hips and rotational/anti-rotational elements. - Hanging Rotational Reach - Single Leg Hinge with Cable Row - Two Up One Down Row - Single Leg Hinge Dumbbell Row

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MOTION IS LOTION - Some morning movement exploring tension and rotation in the hips and the spine. - Seated Hip Pry - Single Leg Hinge to Hip Flexor Reach - T-Spine Rotations - Hamstring to Hip Flexor Run through each for 6-8 reps for 2 sets and see how you feel. Keep Exploring
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MOTION IS LOTION - Some morning movement exploring tension and rotation in the hips and the spine. - Seated Hip Pry - Single Leg Hinge to Hip Flexor Reach - T-Spine Rotations - Hamstring to Hip Flexor Run through each for 6-8 reps for 2 sets and see how you feel. Keep Exploring

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Interesting day with the 210th Assault Regiment, their digital combat training during rotation, and one of the most successful Shahed killers of our time – the P1-SUN (or maybe писун?!😉). More soon BILD.
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Interesting day with the 210th Assault Regiment, their digital combat training during rotation, and one of the most successful Shahed killers of our time – the P1-SUN (or maybe писун?!😉). More soon BILD.

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It's not that you don't want to rotate the hips. There is rotation, but you have to be able to quickly decelerate that rotation and then transfer the momentum to your core for rotation. You want to stabilize the hips so your core can swing and make full use of concentration and ecentric strength. But the core can't be tense until the moment you strike. Otherwise, energy is lost. Or, to put it in physics terms, you want to maximize impulse by decreasing the time the force is applied to stop the momentum of your rotation. In my hiatus, I had figured that part out. That punching is effectively the same motion and muscle recruitment pattern as a golf swing, baseball swing, quarterback pass, or even bowling. What had always troubled me was understanding how to synchronize my feet with these movements. That's where Tom Yankello Boxing and his brilliant training comes into play. My development had always been limited by not understanding the mechanics of a rotational movement across the traverse plane of motion. Once I got that, I figured it out, I could way more easily absorb and understand boxing. I can actually learn how to fight.
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It's not that you don't want to rotate the hips. There is rotation, but you have to be able to quickly decelerate that rotation and then transfer the momentum to your core for rotation. You want to stabilize the hips so your core can swing and make full use of concentration and ecentric strength. But the core can't be tense until the moment you strike. Otherwise, energy is lost. Or, to put it in physics terms, you want to maximize impulse by decreasing the time the force is applied to stop the momentum of your rotation. In my hiatus, I had figured that part out. That punching is effectively the same motion and muscle recruitment pattern as a golf swing, baseball swing, quarterback pass, or even bowling. What had always troubled me was understanding how to synchronize my feet with these movements. That's where Tom Yankello Boxing and his brilliant training comes into play. My development had always been limited by not understanding the mechanics of a rotational movement across the traverse plane of motion. Once I got that, I figured it out, I could way more easily absorb and understand boxing. I can actually learn how to fight.

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Jun really put in a lot of work on horseback riding training for BOTG 🥹 🐱 “there was a lot of preparation for the horseback riding, one of the hardest parts was riding without stirrups, and there was also a move that required standing and moving on the stirrups, relying completely on core strength to control the horse”
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Jun really put in a lot of work on horseback riding training for BOTG 🥹 🐱 “there was a lot of preparation for the horseback riding, one of the hardest parts was riding without stirrups, and there was also a move that required standing and moving on the stirrups, relying completely on core strength to control the horse”

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This movement guides the hips through rotation while the obliques control the twist and the lumbar spine moves gently.
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This movement guides the hips through rotation while the obliques control the twist and the lumbar spine moves gently.

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🧸: everyone, today is the 943rd episode of music core! 🧸: and on a day like this, we got our very first music core win!! so it feels really meaningful 🎂 the cake had a calendar with today’s date and has this written on it: “TXT DIARY” “MOA & TOMORROW X TOGETHER” “the day of our first music core win” THE WAY THEY PREPARED A CAKE AND EVERYTHING 🥹 OUR FIVE 😭🤍
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🧸: everyone, today is the 943rd episode of music core! 🧸: and on a day like this, we got our very first music core win!! so it feels really meaningful 🎂 the cake had a calendar with today’s date and has this written on it: “TXT DIARY” “MOA & TOMORROW X TOGETHER” “the day of our first music core win” THE WAY THEY PREPARED A CAKE AND EVERYTHING 🥹 OUR FIVE 😭🤍

‎ . ݁⋆ lishie 𖣂 ݁˖ . ݁

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