Core Progressions–Part 4
At Fenton Fitness, we love training the core to be a strong, stiff stabilizer. The stronger and more stable the core becomes, the lower the risk of injury to the spine, and the more strength and power the rest of the body can display. Over the next few weeks, we will present five unique core progressions we’ve been using at Fenton Fitness over the last year that we’ve really been enjoying. Check them out, give them a try, and let us know what you think. All progressions will be posted on our website.
PUP Walk Outs– After mastering a plank, we will often progress our clients to long lever planks (where the elbows are placed in front of the shoulders). Placing the elbows in front of the shoulders lengthens the “lever” and places a greater challenge on the anterior core. From there, we will go into body saws where feet are placed on sliders, and we slide from a traditional plank into a long lever plank which we call Body Saws. The problem with Body Saws is that most individuals slide in the wrong direction which makes things easier, not harder. The Push Up Position Walk Out fixes this. Since you are on your hands, the lever can be made even longer, placing maximal demand on the core.
Set Up: Start in a push up position. Pull your belly button as far away from the floor as possible and squeeze your glutes. Slowly walk your hands forward one at a time. Continue to walk them forward until you can no longer maintain lumbopelvic position, and then walk your hands back to the start position. Perform 3-6 reps for 2-3 sets.
View video demonstration here
Jeff Tirrell, CSCS, CSFC, Pn1