Author: zlongdpt

day 1 Twist & Slide Goal: Stabilize & strengthen the core while moving the upper body. Russian Twists w (15/10lb plate) 30 -20 - 10reps https://youtu.be/rNLT9fCX6TY between EACH set do a 50ft slider https://youtu.be/L3WFFFZabK0   day 2 Raise with control Goal: Thoracic spine extension in a squat position WITHOUT loss of lumbopelvic positioning. EMOM x10 Odd...

day 1 Slides & Sticks Goal: Engaging lats while building a strong core, making sure the hollow position is maintained by tucking under pelvis and slightly rounding chest. 10 min EMOM: 30sec on 30 off(alternate between each exercises) ODD MIN: candle sticks  https://www.youtube.com/watch?v=UD3Y0Or98Dc EVEN MIN: hollow slides off bench/box https://www.youtube.com/watch?v=Sgh0GtRc0pk   day 2 Front...

day 1 Walk the Plank Goal: Work on balance and stability in the hollow position & target smaller side oblique muscles.   Side Planks into hollow walk 5 rounds of: 10 side right planks - 20 foot hollow walk - 10 side left planks rest 30-60sec https://www.youtube.com/watch?v=HiYo7Ws-D2s     day 2 Chaos Goal: Anterior core strength! 4 sets...

day 1 - Weighted Pallof’s Goal: Reactive anti-rotation core stability. 10 min EMOM Odd minute: 30 seconds of pallof press with left shoulder towards the rig Even minute: 30 seconds of pallof press with right shoulder towards the rig https://www.youtube.com/watch?v=2h_Kl-RUMUg   day 2 - Be a Banana Goal: Spend time under tension in hollow “banana”...

As 2017 comes to a close, I want to reflect on the past year. I published 48 new articles on TheBarbellPhysio.com this year, launched Performance Plus Programming, and developed two new products (Oly Lifting and Shoulder Performance for the Fitness Athlete). Add in teaching two different...

Day One: “Walk it Out” Goal: Maintain hollow body while moving inverted 5 MAX effort sets of Wall-Walks *slow and controlled on way up and down - tight body (go as high as you feel safe & don't lose form) (rest 1min between sets) https://www.youtube.com/watch?v=U4U2c904f8A   day 2 - Bear Swimming Goal: Shoulder...

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