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...
More Cool Stuff You'll Like

Game Changer: Should You Be Using Machines or Free Weights?

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

Top 5 Baseball Strength Training Myths

Never Bench Press With Your Feet in This Position

7 Best Lower-Body Strengthening Exercises

5 Softball Catcher Drills for Throwing Power

7 Strategies for Faster Workout Recovery

4 Sure-Fire Ways to Build a Strong Core

5 Isolation Exercises Your Workout Is Missing

3 Sandbag Training Mistakes Athletes Make

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

Basketball In-Season Battle Rope Complexes, Part 1

The Simplest Bodyweight Workout Ever

Improve Your Back Strength with the Inverted Row

Make Lifts More Challenging With Resistance Bands

Female Athletes: Get Strong, Not Bulky, With These Workouts

Bench Press Grip Guide: How Hand Placement Changes the Exercise

4 Lifts to Build Wrestling Strength

Improve Your Strength for Track & Field Success

Get a Ripped Core With 6 Advanced Dead Bug Variations

3 Post-Activation Potentiation Combos for Explosive Strength

The Best Single-Leg Exercises for Youth Athletes

4 Exercises to Build True Lacrosse Power

3 Nordic Hamstring Curl Exercises to Boost Your Performance

Master the Lateral Lunge to Improve Your Hockey Stride

7 Strategies for Dealing With a Meathead in Your Gym

Kyle Lowry's 12-Week All-Star Training Program

Don't Train Your Arms Until You Can Do These 4 Things

7-Exercise Core-Blasting Workout

Blast Through Plateaus with Tempo Sets

These 3 Single-Leg Movements Will Improve Your Squat Technique

7 Ways to Work Out Competitively Without CrossFit

3 Explosive Exercises Designed to Increase Pitching Power

Build Powerful Pecs With This Multi-Angle Chest Workout

7 Exercises That Safely Build Shoulder Strength

Break Through Plateaus With the 1-10 Drop Set Method

Build Full-Body Strength With 5 Suspension Trainer Exercises

Notice On-Court Results With This Basketball Core Workout

A Better Way to Train Your Core

10 Ways to Get Stronger With a Sandbag

4 Deadlift Variations to Increase Your Pull

Get Faster by Improving Your Core Mobility

4 Ways to Get a Jacked Back

Dominate Your Bench Test With This Strategy