Help with core routine
- 02-14-2013, 05:42 PM
Help with core routine
Ok, I just started adding some cardio twice a week in the evening (I train in the morning with weights). I usually do this every year this time, in october I pretty much stop cardio for a few months over the winter. this year I want to add a few core movements, but I want them to have some purpose, not just throw in crunches and whatnot. I am looking for a routine thats more geared for athletic performance. I would like to add a few movements before my evening cardio session. My requirements are that it won't take a lot of time, maybe 15-20 minutes tops if not less. Something at the newbie level because I have not really trained my core directly in quite a long while. I use 5-3-1 for my weight training, heres my schedule:
Monday: Shoulder press, evening cardio
Thursday : Bench Press, evening cardio
Weekend: off (Might add a Sunday morning cardio session and just a little plyometric stuff in a few weeks)
If any of you experienced "athletic" guys can help me out I would really appreciate it.
- 02-15-2013, 05:39 AM
First off, I am assuming you're not negelecting rows? I know deads are good for mass back developement, ie: lumbar, and erectors plus traps, but rowing and or chinning of some kinds hit the back in a differing way only exclusive to drawing the arms towards the torso.
Anyway, your core so to speak, is getting trained (at least) statically, thru deads and squats to an okay extent.
That said, if you are looking for training of the ab and maybe low back thru flexion and extension, what about Russian twists, hanging leg raises, roman chairs, even bw only hypers?
Last question, do you spilt your body parts up like that because of time issues, or preferences or what? Just curious!?!?
- 02-15-2013, 05:51 AM
Right now I do knee raises as one of my deadlift accessories, and back extensions with squats.
02-15-2013, 05:55 AM
02-16-2013, 09:49 AM
I exclusively use four movements for my core training: standing cable crunches, ab wheel rollouts, DB side bends, and hanging leg raises.
M.Ed. Ex Phys
02-16-2013, 12:15 PM
02-16-2013, 12:17 PM
02-16-2013, 12:37 PM
02-17-2013, 12:52 AM
I do regular crunches, Incline crunches (not sit ups), cable crunches, leg raises, side cable pulls or side dumbells. I mix and match 3 off the list every other day.
Formutech Nutrition Rep --------------Team IronClad Physiques!!!
www.formutechnutrition.com------------------ NPC Competitor
02-17-2013, 01:30 AM
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