Exercise of the Week: Core Strength and Stability Superset

Second-year Cincinnati Bengals cornerback Dre Kirkpatrick shows off the superset he uses to build elite core strength and stability.

STACK Exercise of the Week helps you improve your overall sports performance—including strength, speed, conditioning and flexibility.

The Exercise

Core Strength and Stability Superset

Who's Doing It?

Dre Kirkpatrick, Cincinnati Bengals CB

Sports Performance Benefits

The two movements may not look like traditional core exercises, and with good reason—they improve often-overlooked aspects of the core, like the ability to stabilize on a single leg. When do you stand on one leg in sports? Pretty much every time you move. (Think about it: Are both of your legs on the ground when you run?)

These moves will also help you stay balanced when you change directions (or when an opponent tries to knock you out of position). They'll strengthen the backside of your core as well, helping you run faster and reducing your risk of injury.

How To

Perform the following exercises as a superset, progressing from the first movement to the second without rest. Take a 15-second break after completing both, then move on to the next set.

Single-Leg Med Ball Throws

  • Stand on one foot and bend at your hips and knees to arrive in a quarter-squat position.
  • Have a partner hold a med ball and stand about six feet in front of you
  • Have your partner throw the med ball to your chest. Catch the ball, then toss it back to your partner
  • Repeat for specified reps

Coaching Points

  • Perform on a flat surface. For an added challenge, perform standing on a BOSU Ball.
  • Keep your back flat and chest up

Sets/Reps: 2x6 each leg

Physioball Bridge-Leg Curl Combo

  • Lie on your back with your legs extended and heels on a physioball
  • Raise your hips toward the ceiling until they form a straight line with your shoulders and feet. Hold this position for 15 seconds
  • Roll the physioball toward your butt by bending 90 degrees at the knees
  • Straighten your legs and return to the starting position
  • Repeat for specified reps

Coaching Points

  • Keep your body in a straight line during the bridge
  • Keep your glutes engaged throughout the movement

Sets/Reps: 2x10


Photo Credit: Getty Images // Thinkstock

Topics: CORE | CHEST | EXERCISE OF THE WEEK | EXERCISE | SPORTS | THROW | INJURY | FASTER | HEELS | STABILIZE | CORE EXERCISES | CINCINNATI BENGALS | BOSU BALL