I've been struggling with (at times) debilitating core and hip issues stemming from a shifted pelvis and poor mechanics + too heavy loads leading to all sorts of imbalances in my hips, ribs, shoulders and knees. Pain is chronic and daily but I work thru it. I've seen several specialists for rehabbing work, breathing exercises, graston, MFR, the whole 9... Nothing can really seem to FIX it. I can tell u that my issues are majority that my right glute doesn't like to activate. I also suffered a bad papas strain one year ago this week pulling 305 twice on deadlifts at 155lbs. Things haven't been the same since. I've since had to only do straight leg deads under 135lbs since my core cannot support anything heavier without going into spasm. I can still squat respectably (225 1rm) but it doesn't feel good.
The nutshell: I want to incorporate core/hip strength and stability days into my programs.. I'm thinking the following setup twice a week(most likely on off days from lifting / on cardio days) is this work sufficient? Is it helpful? If not, what can I add/remove to improve my condition. I feel that if I can activate my core and glutes properly, I will fix the overcompensation from other muscles and relieve the pain/fix mechanics.
Clamshells 2-3sets of 10-15 reps each leg
1 leg glute bridge 2-3 set of 10-15 each leg
Bird dog 2 sets of 15 , 1 set max hold for time
Incline plank /Plank max for time 1 set
Side plank max for time superset suitcase walk/hold
Palloff press 2-3 sets of 10-15
Cable chop 1 set high, middle, low x 10-15
Leg lifts (rehab exercise to activate core) 1x40-50
2 leg glute bridge (rehab to activate glutes) 1x40-50
The nutshell: I want to incorporate core/hip strength and stability days into my programs.. I'm thinking the following setup twice a week(most likely on off days from lifting / on cardio days) is this work sufficient? Is it helpful? If not, what can I add/remove to improve my condition. I feel that if I can activate my core and glutes properly, I will fix the overcompensation from other muscles and relieve the pain/fix mechanics.
Clamshells 2-3sets of 10-15 reps each leg
1 leg glute bridge 2-3 set of 10-15 each leg
Bird dog 2 sets of 15 , 1 set max hold for time
Incline plank /Plank max for time 1 set
Side plank max for time superset suitcase walk/hold
Palloff press 2-3 sets of 10-15
Cable chop 1 set high, middle, low x 10-15
Leg lifts (rehab exercise to activate core) 1x40-50
2 leg glute bridge (rehab to activate glutes) 1x40-50