Core Series -- Pillars & Physball Exercises

STOP DOING CRUNCHES, THEY ARE WORTHLESS AND WILL END UP HURTING YOU!

Front Pillar Hold -- x20-30sec
Front Pillar Arm March -- x8-10each
Front Pillar Leg March -- x8-10each
Side Pillar Hold -- x20-30sec
Side Pillar Leg Lift -- x8-10each
Glute Bridges -- x12
Glute Bridge W/ March -- x8-10each
Glute Bridge W/ Ab/Add -- x12
Physball Elbow Roll-Outs -- x8-10
Physball Elbow Circles -- x6-8each
Physball Body Saws -- x8-10
Physball Knee Tucks -- x10-12
Physball SL Knee Tucks -- x8each
Physball Straight Leg Glute Lifts -- x12
Physball Bent Leg Glute Lifts -- x12
Repeat 1-2x

Shoulder Mobility

Hey Guys,

I have had a lot of climbers and many of my athletes ask me about improving shoulder range of motion lately.  So I threw together a short vid with some soft tissue work, stretching, and a couple of pre-hab exercises.  Enjoy and stay healthy!

 

Soft Tissue: Work through sore spots, spend as much time on an area as is needed.

Stretch: Hold stretches for 20 to 30 seconds.

Pre-Hab:
Dowel Dislocations 2x15
9090 Active 2x12ea (Keep Knee Down)
Wall Shoulder Slides 2x8-10 (Wrists and Elbows Against Wall)