The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight Patrick Willis’ core workout, which he uses to increase overall core and ab strength.
Who’s Doing It
Patrick Willis, San Francisco 49ers LB
Muscular Benefits
Increases core strength, specifically in the abs and obliques
Sports Performance Benefits
Patrick Willis is one of the most powerful linebackers in the NFL, thanks largely to his elite core strength, developed through workouts like this one. Because it hits your core from multiple directions and activates your abs and obliques, the workout helps you transfer force from your lower body to your upper body, allowing you to deliver powerful tackles and stay balanced when grappling with opponents.
Patrick Willis's Core Workout How To
Weighted Sit-Up
Assume position on decline bench, holding plate tight to chest
Perform set of Sit-Ups in controlled fashion
Sets/Reps: 2x15-20
Weighted Sit-Up With Twist Combo
Assume position on decline bench, holding plate tight to chest
Perform set of Sit-Ups in controlled fashion
Immediately perform set of Sit-Ups With Twist, holding plate in front of chest
At top of movement, rotate left for one count, then right for one count
Repeat for specified reps
Sets/Reps: 2x20+10
Leg Raise
Lie with back on ground or bench with legs straight
Raise legs until perpendicular to floor
Return to start position; repeat for specified reps
Sets/Reps: 2x15-20
Hanging Leg Raise
Hang from bar with grip slightly wider than shoulder-width
The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight Patrick Willis’ core workout, which he uses to increase overall core and ab strength.
