More often than not, when it really counts, athletes are unable to maintain ideal posture, body position, and the stabilization skill necessary to maintain the relevant amount of force/strength needed to complete a task. When our stabilization system (quadratus lumborum, psoas major, external obliques, portions of the internal oblique, rectus abdominis, gluteus medius and adductor complex) loses its composure, as well as our neuromuscular system’s ability to send the right signals to the right muscles at the right time, the integrity of our movement system (quads, hamstrings, pectoralis major, etc.) is compromised. It can lead to everything from dysfunctional movement patterns to muscular imbalances and even tendon/ligament ruptures. The program below is efficient in enhancing one’s stabilization system strength and stamina during functional movement patterns. Some other results include increased muscle (hypertrophy), enhanced joint stabilization and overall work capacity improvement. Get ready for a stronger, more capable you.
Day 1: Push
Foam Roll: IT Band, Piriformis, Thoracic Spine, Chest Dynamic W/U
Barbell Glute Bridge (perform 3 sets for 8 to 12 reps)
1. Butterfly sit-ups, 15 reps
2. Bicycle crunches, 30 reps
3. Forward lunges, stabilize, 1-arm DB curl and press, 8 reps per side
4. Jump squats
5. 5-10-5 drill
Resistance: 3 sets of the following
| 1a. Bench press, 12 reps to 1b. Spiderman push-ups, 12 reps |
| 2a. Floor press, 12 reps to 2b. 1-leg standing cable chest press, 8 reps per arm |
| 3a. Standing shoulder press, 12 reps to 3b. 1-arm DB press on BOSU, 8 reps per arm |
| 4. Bar dips, 3 sets to failure (1 min. rest between sets) |
*Utilize the heaviest amount of weight possible while maintaining good form on strength movements.
*Utilize enough weight that will provide a challenge, but won’t cause breakdown in posture/stability on stabilization movements.
Day 2: Legs
Foam Roll: Calves, IT Band, Hip Flexors, Piriformis, Thoracic Spine Dynamic W/U
Core/Balance/Plyos: 2 sets of the following
1. GHD sit-ups, 15 reps
2. Supermans, 20 reps
3. 1-leg RDL to 1-arm PNF, 8 reps per arm
4. Lunge jumps, 16 reps
Resistance: 3 sets of the following
| 1a. Back squats, 10 reps to 1b. 1-leg squat touchdowns on Airex pad, 8 reps per leg |
| 2a. Step-ups, 6 reps per leg (box should be at least the height from foot to knee) to 2b. Transverse step-ups to balance, 8 reps per leg |
| 3a. Barbell glute bridges, 12 reps to 3b. 1-leg bridges (foot on stability ball), 8 reps per leg |
| 4. Calf raises, 3 sets to failure (1 min. rest between sets) |
*Utilize the heaviest amount of weight possible while maintaining good form on strength movements.
*Utilize enough weight that will provide a challenge, but won’t cause breakdown in posture/stability on stabilization movements.
Day 3: Pull
Foam Roll: Calves, IT Band, Hip Flexors, Piriformis, Thoracic Spine Dynamic W/U
Core/Balance/Plyos:
1. Pilates roll-ups (while holding Pilates ring or PVC bar), 12 reps
2. Knee tucks on stability ball, 12 reps
3. Lateral lunges, balance, 2-arm curl and press, 8 reps per leg
4. 5 horizontal broad jumps (for distance)
5. L.E.F.T. ladder drill
Resistance: 3 sets of the following
| 1a. Pull-ups, to failure to 1b. 1-arm cable pulldowns, 8 reps per side |
| 2a. Barbell bent over rows, 12 reps to 2b. 1-leg, 1-arm bent over rows, 8 reps per side |
| 3a. Barbell upright rows, 12 reps to 3b. DB external rotations on stability ball, 12 reps |
| 4. 2 sets (90 sec. between sets) EZ bar biceps curls, 21 reps – 7 reps from bottom of movement to midway point – 7 reps from midway point to top of the bicep curl – 7 reps from bottom of movement to complete full bicep curl |
*Utilize the heaviest amount of weight possible while maintaining good form on strength movements.
*Utilize enough weight that will provide a challenge, but won’t cause breakdown in posture/stability on stabilization movements.
