Article by: Ryan Huffman, PurLife Personal Training Lead – Boca
Boca Raton Personal Trainer Ryan Huffman

Move of the Week – Core Stability Progression

CORE STRENGTH AND STABILITY ARE VITAL FOR HUMAN MOVEMENT. OUR CORE IS THE BRIDGE BETWEEN THE UPPER AND LOWER BODY, AND WHEN THIS AREA IS WEAK IT DRASTICALLY IMPACTS THE FUNCTION OF THE KINETIC CHAIN, AS WELL AS OUR ABILITY TO DISTRIBUTE FORCE EQUALLY.

BELOW IS AN EXAMPLE OF A THREE-EXERCISE PROGRESSION THAT AIMS TO BUILD CORE STABILITY, AS WELL AS AN ABILITY TO RESIST ROTATION. PERFECTING ONE MOVEMENT THEN PREPARES YOU FOR THE NEXT.

  1. Shoulder Tap
  2. For those that score below a 2 on the Trunk Stability Pushup, or the Rotary Stability, of the Functional Movement Screen (FMS), this is a great exercise to start with:

    1. Begin by getting into a stable push up position with the hands placed under the shoulders and the feet about shoulder width apart.
    2. Keep your body as stable as possible, maintaining tension in the quads to keep the legs straight, keeping the core engaged, and actively pushing the hands into the ground.
    3. Slowly transition the weight onto one hand without rotating, and lift the opposite hand, placing it on the opposite shoulder.
    4. Return to the starting position and repeat on the opposite side.

    Shoulder Tap

    Shoulder Tap

  3. Renegade Row
  4. For those that score a 2 on the FMS, the next progression is a good way to further improve.

    1. Begin in the same pushup position as the Shoulder Tap, the only difference is having your hands gripping two dumbbells instead of flat on the ground.
    2. Once again, keep tension in the legs, engage the core, and push the dumbbells into the ground.
    3. Slowly transition the weight to one hand, and maintain that stable position. Slowly pick up the opposing dumbbell and drive the elbow vertically, resisting the urge to rotate.
    4. Return to the starting position and repeat on the opposing side.

    Renegade Row

    Renegade Row

  5. Renegade Row + Tricep Kickback
  6. For those that score a 2 on the FMS, the next progression is a good way to increase the overall intensity of the Renegade Row.

    1. Follow the same steps as the original Renegade Row
    2. Once at the top of the row, extend at the elbow, and squeeze the tricep.
    3. Return to the starting position and repeat on the opposing side.

    Renegade Row + Tricep Kickback

    Renegade Row + Tricep Kickback

EACH OF THESE EXERCISES REQUIRE FOCUS, SO BE SURE TO ACTIVELY THINK ABOUT WHAT MUSCLES ARE BEING ACTIVATED. BE SURE TO PERECT THE FIRST MOVEMENT BEFORE MOVING ON TO THE PROGRESSIONS, FOR IT WILL DRASTICALLY IMPACT THE INTENSITY OF THE MOVEMENT.

IMPLEMENT THIS INTO YOUR TRAINING AND SEE IF YOU LIKE IT.

HAPPY TRAINING!

Ryan Huffman

Lead of Personal Training – Boca Raton Gym