Focus on three main areas: 1. Some type of brace 2. Anti-rotation or rotation 3. Complex movements that work synergistically, engaging the abdomen, back, psoas, hip flexors, and glutes. Plank/weighted plank 1:51 sets: 3-5 duration: 30sec to 1 minute weight: as much as you can and progressively increase anywhere from 15-50kg Rest between sets: non-weighted 30-45 sec, weighted 1-3 min Weighted planks exhaust the core quicker than weightless planks. So instead of doing a 5 minutes plank you can reduce the duration by adding weights. Technique: brace for a punch. Keep your head neutral. Take slow and long deep breaths, long exhales. Don’t put the weight on your upper back. Instead, place them on lower back to target the lower abdomen. Once you’re done, drop to your knees and let the weight slip off to the side. Be careful not to overwork the core to the point where you can’t maintain proper form during other exercises. Keep the overall volume of core training relatively low to avoid excessive fatigue. Isometric hold in perpendicular fashion 5:12 15-25 repetitions Hold the position for 20sec to 1minute Brace for a punch with slow and controlled breathing Either with cable or band. Coach prefers bands, you can pick up an easy band or very intense band which could be of anywhere from 50 to 80 lbs worth of resistance. The key is same as plank, you’re training for brace ,but now from a different angle. (Now you’re bracing from your side) Position: legs placed a bit outer than hip width Balance your weight on mid-foot to the back under your heels Take a step out so that you start the band in a tense position The band is gonna be at the midline of your body, right about your belly button Technique: Pull the band out directly in front of you and hold the position for 20 seconds to 1 minute. Maintain the brace for a punch during the hold, with slow and controlled inhales and extreme longer exhales. Don’t move the band around your body 2nd Variation 6:37 From the isometric hold position of the previous exercise, rotate your body slightly to the left and then return to the starting position (which is directly in front of you, not to the side of your body). 15-25 repetitions Target muscles: abdomen, lower back, obliques, spinal erector. 3rd variation 7:30 Maintain that isometric hold while resisting push and pulls from your coach or partner. This one engages your core, feet, toes, shoulders and overall body to maintain a steady hold. The micro adjustments needed to keep you steady will enhance the functionality of your core development. Hanging knees to chest 8:24 15-30 repetitions Technique: from hanging position,slowly bring your knees up to your chest, slightly past your belly button, hold, then slowly bring your legs down, focus on your toes being in front of you. This will minimize the swinging. Why not toes-to-bar? That’s a different kind of exercise with excessive hip flexion, which will burn out your hips. It’s a great exercise, but the goal of our current exercise is to train for bracing. You can also add a little bit of hip rotation to engage the hip flexors. Benefits: core strengthening, Decompression of spine & shoulder.
One of the best things I’ve done for bracing is tossing a 5-10 lb med ball up in the air as high as possible and catching it. You have no choice but to brace on the catch.
@performanceoneAZ you have a crooked spinal column. You aren't qualified to tie your shoes, let alone coach athletes . How can an athlete create maximum power through the spinal column, if its severely and chronically injured?
Focus on three main areas:
1. Some type of brace
2. Anti-rotation or rotation
3. Complex movements that work synergistically, engaging the abdomen, back, psoas, hip flexors, and glutes.
Plank/weighted plank 1:51
sets: 3-5
duration: 30sec to 1 minute
weight: as much as you can and progressively increase anywhere from 15-50kg
Rest between sets: non-weighted 30-45 sec, weighted 1-3 min
Weighted planks exhaust the core quicker than weightless planks.
So instead of doing a 5 minutes plank you can reduce the duration by adding weights.
Technique: brace for a punch. Keep your head neutral. Take slow and long deep breaths, long exhales.
Don’t put the weight on your upper back. Instead, place them on lower back to target the lower abdomen.
Once you’re done, drop to your knees and let the weight slip off to the side.
Be careful not to overwork the core to the point where you can’t maintain proper form during other exercises.
Keep the overall volume of core training relatively low to avoid excessive fatigue.
Isometric hold in perpendicular fashion 5:12
15-25 repetitions
Hold the position for 20sec to 1minute
Brace for a punch with slow and controlled breathing
Either with cable or band. Coach prefers bands, you can pick up an easy band or very intense band which could be of anywhere from 50 to 80 lbs worth of resistance.
The key is same as plank, you’re training for brace ,but now from a different angle. (Now you’re bracing from your side)
Position:
legs placed a bit outer than hip width
Balance your weight on mid-foot to the back under your heels
Take a step out so that you start the band in a tense position
The band is gonna be at the midline of your body, right about your belly button
Technique:
Pull the band out directly in front of you and hold the position for 20 seconds to 1 minute.
Maintain the brace for a punch during the hold, with slow and controlled inhales and extreme longer exhales.
Don’t move the band around your body
2nd Variation 6:37
From the isometric hold position of the previous exercise, rotate your body slightly to the left and then return to the starting position (which is directly in front of you, not to the side of your body).
15-25 repetitions
Target muscles: abdomen, lower back, obliques, spinal erector.
3rd variation 7:30
Maintain that isometric hold while resisting push and pulls from your coach or partner.
This one engages your core, feet, toes, shoulders and overall body to maintain a steady hold.
The micro adjustments needed to keep you steady will enhance the functionality of your core development.
Hanging knees to chest 8:24
15-30 repetitions
Technique: from hanging position,slowly bring your knees up to your chest, slightly past your belly button, hold, then slowly bring your legs down, focus on your toes being in front of you. This will minimize the swinging.
Why not toes-to-bar? That’s a different kind of exercise with excessive hip flexion, which will burn out your hips. It’s a great exercise, but the goal of our current exercise is to train for bracing.
You can also add a little bit of hip rotation to engage the hip flexors.
Benefits: core strengthening, Decompression of spine & shoulder.
Thanks ❤
goat
One of the best things I’ve done for bracing is tossing a 5-10 lb med ball up in the air as high as possible and catching it. You have no choice but to brace on the catch.
That's a cool idea I would have never thought of. Even get a little gpp in there while you're at it aswell.
Very powerful I just started I can see the progress
These 3 exercises were well chosen for the core👍🏽
Back/hips friendly too this is good
Hollow holds
Suitcase carry
All I do.
Me too. What the
Ballistic works also (club, mace, kettlebells etc.)
Thanks for the video Coach Joe, very helpful!
Glad it was helpful!
@performanceoneAZ you have a crooked spinal column. You aren't qualified to tie your shoes, let alone coach athletes . How can an athlete create maximum power through the spinal column, if its severely and chronically injured?
I need of this variations!❤
Incredible
Lindsay fighting for her life during those planks
i wanna fight you
Any Good exercise for Thai boxing that u might recommend apart from swimming running please?
@@PSGGREEN we’ll discuss in another video
Does anyone know the name of that pullup bar she was doing the abs on please?
@@hotsauce7788 powerlifti
What about side planks? I have seen Nathan use those.
Those are great as well!
How much rest time we need for plank between set
@@garymadlon3028 nonnweighted 30-45 sec weighted 1-3 min
Untill you feel ready to do it well again
2 -4 years
@@ZacharyZac-cq3gw looooool :D
@@ZacharyZac-cq3gw So I use a calendar instead of a stopwatch. ? 😅
Anybody know the athlete in the thumbnail??
Weck Method practitioners laughing maniacally
Doing weighting planks, anticipating Joe punching me while watching this video! 😂
I died laughing when she broke her set 😂😂😂😂
I carry 2 bags of groceries inside from the car at least once per week. Works for me.
You’re welcome, I’ll give it a try someday
Source of the thumbnail?
i came for the thumbnail, but its not there on the content
@@philong8597 same
Logonya merek semen njir 😂
Why do Americans insist on calling the ABDOMEN the STOMACH?
I will now say abdomen
Cause me eat a lot of junk, mine tummy hurt often, then me point at stomach and say it hurt and it’s called that.
Because they don't have. They're built different
Sagittal* plane
Completamente errado esse abdominal suspenso na barra. O alvo não é o abdomen inferior e sim o iliopsoas.
The thumbnail has nothing to do with the video
Click bait thumbnail.
Please stand still when you're talking, its distracting following you.
Gotta ask him to take anabolics just to keep his mass. That’s how USA rolls nowadays and cry they got low t when they train consistently 😊
It’s hard standing still and relaxing when you’re a junkie.
Stop telling people how to live their life. 😂😂😂
His movements are quite natural actually. Its the cameraman who couldn’t keep still.
Really? Were that picky now?