Exercise of the Week: MLB Core Circuit

March 28, 2012

Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight an MLB Core Circuit, a routine that increases abdominal and oblique strength.

Who’s Doing It

  • Ryan Roberts, Arizona Diamondbacks 3B

Muscular Benefits

  • Increased core strength, specifically the abs and obliques

Sports Performance Benefits

  • Improved core strength helps transfer power from the lower to the upper body, resulting in more powerful throws and swings
  • A strong core helps stabilize the spine and trunk during explosive movements, leading to increased balance, more accuracy and injury prevention

MLB Core Circuit How-To
Perform one set of each of the following exercises.

In-N-Outs

  • Sit on ground with arms at sides and legs extended in front, about six inches off ground
  • Flex hips and knees to bring knees to chest; maintain stable upper-body position
  • Extend hips and knees to return to start position
  • Repeat for specified reps

Reps: 25

Ride the Bike

  • Sit on ground with arms at sides and legs extended in front, about six inches off ground
  • Pedal feet forward for specified reps; maintain stable upper-body position
  • Pedal feet backward for specified reps; maintain stable upper-body position

Reps: 25 each direction

Sit-Up-to-V-Up Combo

  • Lie on ground with arms extended directly in front of chest
  • Sit up and touch toes
  • Simultaneously lower upper body to just above ground and raise legs about two feet above ground
  • Crunch to touch toes
  • Lower upper body and legs to ground and return to start position
  • Repeat for specified reps

Reps: 10

Oblique V-Ups

  • Lie on side with bottom arm on ground next to body, top hand on head and legs together with knees bent at 45-degree angle
  • Simultaneously raise legs in air and crunch upper body; use bottom arm for support
  • Lower to start position; repeat for specified reps
  • Perform set on opposite site

Reps: 20 each side

Coaching Points

  • Perform circuit with minimal rest
  • Do not sacrifice form to reach rep goal

Do you have an exercise that you want to see featured as an Exercise of the Week? Tweet us at @STACKMedia to let us know.

Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
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