Core Workout

Baldie

I recently injured my groin in a rugby match, and have been going to physiotherapy. On my last and final visit, the physio suggested that I work on my core more as this will strenghten and support the surrounding muscels. Can anyone suggest any web sites or routines that I can use to strenghten my core?

Danger781

Look up 'Starting strength' or 'Stronglifts 5x5'

They're balanced strength building programs that work your whole body to avoid muscle imbalance

Baldie

Should have mentioned already that I've been doing Starting Strength for a while now...

Danger781

Ah, I'm out of ideas then! Wait for someone who knows what they're talking about :rolleyes:

Transform

This first -

https://www.youtube.com/watch?v=sTvBNEDg_oM

then on to this when you can -

https://www.youtube.com/watch?v=wzO2LJePltU

then fun stuff -

https://www.youtube.com/watch?v=9uR4f2Y4iKc

Colm_OReilly

Very briefly as I'm out the door here.

Has anyone looked at your technique?

Baldie

Colm_OReilly wrote: »

Very briefly as I'm out the door here.

Has anyone looked at your technique?

My technique is good. Why do you ask?

Transform

Baldie wrote: »

I recently injured my groin in a rugby match, and have been going to physiotherapy. On my last and final visit, the physio suggested that I work on my core more as this will strenghten and support the surrounding muscels. Can anyone suggest any web sites or routines that I can use to strenghten my core?

i would look at flexibility issues also just to be sure you are not overly tight in certain areas

Baldie

Transform wrote: »

i would look at flexibility issues also just to be sure you are not overly tight in certain areas

He gave me the following routine, help help stretch out and rebuild the muscle, but he asked me to work on my core also, which is what I;m looking for.

5 mins warm up on a bike.
Stretching.
20 mins on the crosstrainer.
Adductor machine: low weight until 60 reps are reached and then up the weight.
Abductor machine: low weight until 60 reps are reached and then up the weight.
Squats with no weights.
Warm down on the bike.

Armedocr

For core work heavy weighted exercises are usually best.

Things like weighted sit ups, decline crunches
And my all time favourite hanging leg raise..absolute killer lol.

Transform

I would structure that a good bit different but hey if it work for you then great - for me I very rarely see a weak core as a mega issue with something like a groin injust but would see plenty of guys and girls with weak adductors and glutes and fairly terrible flexibility as an issue.

you should be well able to do all of these stretches -

https://www.youtube.com/watch?v=nrXNeFsO3TM

Baldie

Transform wrote: »

I would structure that a good bit different but hey if it work for you then great - for me I very rarely see a weak core as a mega issue with something like a groin injust but would see plenty of guys and girls with weak adductors and glutes and fairly terrible flexibility as an issue.

you should be well able to do all of these stretches -

https://www.youtube.com/watch?v=nrXNeFsO3TM

Hey Transform, how would you structure the workout?

johnn

Transform wrote: »

I would structure that a good bit different but hey if it work for you then great - for me I very rarely see a weak core as a mega issue with something like a groin injust but would see plenty of guys and girls with weak adductors and glutes and fairly terrible flexibility as an issue.

you should be well able to do all of these stretches -

https://www.youtube.com/watch?v=nrXNeFsO3TM

I would find it hard to get into that position for the shoulders to begin with, is there any other stretches you would recommend for shoulders. Ive been foam rolling my IT bands, but found it hard to get the shoulders loose using a small med. ball. In your demonstration(one of your other videos i think) are you taking all your weight off the ground and onto the ball or are you resting your legs on the ground and working into the shoulder?

Transform

johnn wrote: »

I would find it hard to get into that position for the shoulders to begin with, is there any other stretches you would recommend for shoulders. Ive been foam rolling my IT bands, but found it hard to get the shoulders loose using a small med. ball. In your demonstration(one of your other videos i think) are you taking all your weight off the ground and onto the ball or are you resting your legs on the ground and working into the shoulder?

a tennis ball can work well for the shoulders and i use a small red heavymed ball with my clients for shoulders and glutes.

The body position is just a matter of working into it with more pressure when you can handle it really.

There is a whole section on my blog for rehab/prehab so have a flick through it and it will answer many of your questions -

http://thetransformationcatalyst.wordpress.com/category/injury-pre-and-rehab/

Regarding how i would structure the OP program - well i cant say as i am not working with you face to face and do not know directly what your issues are.

Colm_OReilly

Baldie wrote: »

My technique is good. Why do you ask?

Because what we see a lot in uncoached people is that while there hips and legs can move the weight, they're not very good at keeping their trunk solid during this, so the trunk isn't trained as well as it could be.

Make sense?

d'Oracle

Transform wrote: »

https://www.youtube.com/watch?v=9uR4f2Y4iKc

Just sneaking in an L-sit to planche transition there without mentioning it.

Baldie

Colm_OReilly wrote: »

Because what we see a lot in uncoached people is that while there hips and legs can move the weight, they're not very good at keeping their trunk solid during this, so the trunk isn't trained as well as it could be.

Make sense?

Makes perfect sense. I always try and keep my trunk a straight as possible when doing the lifts.

Transform

d'Oracle wrote: »

Just sneaking in an L-sit to planche transition there without mentioning it.

god i would love to be able to do planche but getting my OH squat and olympic lifts up matter more to me right now

d'Oracle

Transform wrote: »

god i would love to be able to do planche but getting my OH squat and olympic lifts up matter more to me right now

They sure look like some solid priorities to me.

Transform

d'Oracle wrote: »

They sure look like some solid priorities to me.

I enjoy all the core work that i add to my program as i find it gives me good stability on many exercises but when used as a means to 'flatten' your stomach in isolation they are fairly useless for that goal.

Transform

forgot about this article i did some time ago that might also help -

http://thetransformationcatalyst.wordpress.com/2010/02/07/do-we-really-need-lots-of-core-work/