Get A Kick Out of Core Training…Continued Core Training Principles With the Equalizer All of information on kicking is great but if the core is weak, the kick will be too. Here are some points to remember and a few workout options. Bodyweight first before external loading. The Equalizer is based around this premise. Work slowly for a few weeks to get used to the exercises before doing the exercises at speed. Emphasize core training in your workouts. Every Equalizer exercise engages the core! You are not just lying on a bench isolating one muscle. Strength with stability is "functional strength".

Major Muscles that Act at the Knee Joint Muscle Primary Function(s) Selected Exercises The Thigh Muscles: Rectus femoris, Vastus medialis, intermedius and lateralis Extension Leg press, vertical jumping, leg extensions, squats, lunges, Single leg Equalizer squats! The Hamstrings Muscles Flexion and lateral rotation Hamstring curls, straight leg deadlifts Major Muscles that Act on the Ankle And The Foot Muscle Primary Function(s) Selected Exercises Plantarflexors (raise up on toes): Gastronemius, soleus, peroneus longus and brevis Plantarflexion at the ankle Resisted eversion with tubing, hills, skipping rope, calve raises, resisted inversion (with plantar) Dorsiflexion (pull toes towards shin): Anterior tibialis Dorsiflexion and inversion (pull toward inside) Cycling with toe clips and resisted inversion (with dorsi) CORE Workout #1 Push-up position with opposite and alternating arm and leg lift. Lower ab straight leg lift- lie on back with legs straight up. Get butt slightly off floor while keeping legs straight and feet flat. One Leg Hamstring extension (do not touch ground). Obliques- lie on your side with body straight and legs on top of each other and raise body off ground, then raise leg, come back down and repeat (keep body straight). Sit-Ups- 3 punches at top- twist with punches. Push-Up- basic exercise but going to be very effective if done right- squeeze at top (serratus and scapula)- chin-in and on knuckles. Equalizer Running Person!- vary speed and leg length and timing. CORE Workout #2 1. Push up position with TWIST. As shown in link below; 2. LOWER AB straight leg lift. 3. LYING HAMSTRING extension- position legs almost straight, get up on shoulder (work up to one leg at a time- alternating and then one side at a time). Can also be done with a chin-up on the Equalizer as shown. More bang for your buck! 4. OBLIQUES- lie on side with and raise body off ground, add arm extensions. 5. SIT-UPS- touch both hands to ground at the side. 6. PUSH-UP- basic but works core too. 7. PIKES- forward and sides. For almost all these exercises start to ad punches and kicks to make it more sport specific and begin to train them at speed! Good luck and have fun training hard! About the Marc Lebert   Back to More Articles About Personal Training   Home   > Articles   > Marc Lebert            previous page   /   1   /   2 /