The Extreme Core Workout | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Extreme Core Workout for Peak Sports Performance

January 7, 2013 | Jim Carpentier

Must See Strength Training Videos

Your daily activities constantly recruit your core muscles. From your abdominal, gluteal, lower and middle back muscles and groin to your inner and outer thighs, you are engaging these muscles whenever you twist, turn, lunge laterally, move forward, reach overhead, catch a ball or bend down to grab a book from the bottom shelf. This is why for athletes a powerful core is essential. (See How Strong is Your Core?)

Following a dynamic upper- and lower body warm-up, try this challenging workout a few times weekly on non-consecutive days. It will strengthen all of your core muscles and lower your risk of injury during practices and games.

Alternate Cable Chops and Prone Planks

Targeting the obliques, upper and lower abdominal muscles. ( See it in action: Exercise of the Week: Cable Rotational Chops.)

  • Start in athletic stance facing cable machine
  • Grab overhead rope handle
  • Using 80% of RM resistance, explosively pull cable down to right side near waist, back up to start position, then down to  left side—for 10 reps
  • Without rest, place feet on bench and assume prone plank position on forearms
  • Hold for 45 to 60 seconds
  • Repeat cable chops/plank sequence two more sets

Side Lunges and Ball Twists

Strengthening for the glutes, inner/outer thighs and obliques.

  • Hold a 15- to 20-pound medicine ball at chest level with arms extended
  • Lunge laterally with right foot and simultaneously explosively rotate ball to right
  • Drag left leg back toward right and return ball to start position
  • Continue for four more reps
  • Switch to lunging laterally with ball rotations to left side for five reps
  • Rest 30 seconds and repeat sequence two more sets

Supermen and Side Planks

Supermen strengthen the lower back while Side Planks target the obliques. (See Ronald Forbes Alternating Superman.)

  • Lie face-down on mat in prone position with arms extended in front of head
  • Raise arms and legs off mat (stomach stays on mat)
  • Hold three seconds
  • Return to start position
  • Repeat nine more times
  • Immediately rotate to right side and rest right forearm on mat
  • Lift hips off mat and raise left hand overhead
  • Hold for 45-60 seconds
  • Rotate to left side and repeat
  • Rest 30 seconds
  • Repeat supermen/Side Plank sequence two more times.
Topics: CORE
Jim Carpentier
- Jim Carpentier is a certified strength and conditioning specialist, New Jersey-licensed massage therapist and a health/fitness writer. He currently serves as associate health and wellness...
Jim Carpentier
- Jim Carpentier is a certified strength and conditioning specialist, New Jersey-licensed massage therapist and a health/fitness writer. He currently serves as associate health and wellness...
Must See
Why You Should Never Doubt Colin Kaepernick
Views: 17,356,586
Perfect Dwyane Wade's Signature Euro Step
Views: 1,306,780
Margus Hunt Benches 385 Pounds for Five Reps
Views: 19,154,655

Featured Videos

James Harden on Becoming a Franchise Player Views: 72,546
Path to the Pros 2015: Devin Smith Views: 29,436
Blake Griffin Interview and Cover Shoot Views: 574,257
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Dwight Howard Stays in the Gym All Night
Views: 3,902,816
Two-Ball Dribbling Drill With John Wall
Views: 3,359,811
Colby Lewis's Four-Seam Fastball Technique
Views: 5,011,582
Drew Brees Will Not Be Denied
Views: 7,834,380
Dwight Howard Stays in the Gym All Night
Views: 3,902,816

Load More
More Cool Stuff You'll Like

4 Exercises From NFL Players to Build True Game Speed

The 3-Minute Total Arm Pump

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

Jump Higher After a Month With These 3 Exercises

Grab a Broom for This Fast-Paced, Full-Body Workout

3 Tips to Blast Through Training Plateaus

5 Ways to Get a Higher Vertical Jump

Use Eccentric Lifts to Increase Size and Strength

Increase Your Explosiveness with the Power Curl

6 Gym Machines That Are Actually Worth Your Time

Abby Wambach's Soccer Power Workout

3 Keys to In-Season Baseball Training

Improve Your Squat Depth With 5 Easy Warm-Up Exercises

Save Your Shoulders With These Barbell Landmine Exercises

When Not to Try Unstable Hockey Training

Todd Durkin's Complete Football Strength Training Program

Putting Together an Off-Season Workout for Point Guards

How Strength Training Changed Rory McIlroy's Game

Mike Boyle: 4 Small Muscles That Can Lead to Big Gains

4 Simple Golf Core Exercises to Increase Your Driving Distance

Deadlift Grip Guide: How Hand Placement Changes the Exercise

What Happens When You Do The Same Exercise Every Day?

12-Week Resistance Band and Chain Workout

Posterior Chain Fixes to Improve Your Game

Train Like a Pro: Los Angeles Lakers Strength Training Program

How to Improve Shoulder Strength and Flexibility

7 Farmer's Walk Variations for Improved Core Strength

Build Awesome Arms With This 15-Minute Workout

Train Like a Pro: Damian Lillard's Basketball Core Workout

Prevent Volleyball Shoulder Injuries With These Exercises

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

5 Quick Workout Fixes for Faster Muscle Growth

The Top 10 Mistakes Athletes Make in the Weight Room

Can You Survive This Insane 100-Rep Push-Up Challenge?

Todd Durkin

The Best Lower-Body Landmine Exercises

3 Habits of Highly Successful Coaches

3 Keys to Better Softball Workouts

Train Like a Pro: Peyton Manning's Core Workout

Build Wrestling Strength With the Gable Lock Isometric Hold

Build Bulletproof Chest Strength With This Unconventional Method

Evan Longoria's Off-Season Strength and Resistance Workout

3 Simple Strategies for a Better Workout

3 Tricks for a Stronger Front Squat

Build Max Power With These Pulling Exercises

Get a Full-Body Workout With Just 2 Exercises

Prevent ACL Injuries With This Exercise