Thread by @KdotUntamed

WHY YOU NEED TO TRAIN YOUR CORE‼️

This is a THREAD for EVERYONE.

From the superstar athlete to the business man who spends all day at a desk!

1. Improved Athletic Performance
2. Improved Balance and Stability
3. Injury Prevention
4. Help Decrease/Get Rid Of Back Pain
Etc.

Now, what exactly is the CORE?

Psst... NOT ONLY YOUR ABS.

Those are cute and all but it goes deeper...

In simple terms:
-Abdominals
-Erector Spine
-Gluteus
-Lower Back
-Obliques

All of these muscles that make up your core work together to serve as your “BASE” or “SUPPORT SYSTEM”

Meaning that a MAJORITY of your movements begin with the core.

Think of yourself as a tower...

The foundation of that tower is whatever material in beneath it.

Weak Core = Weak Foundation = Fallen/Destroyed Tower

Now... this destruction may not necessarily happen instantly, but over time.

“OH NO! KDOT I don’t want to be a weak old man/woman OR miss out on HUGE athletic performance gains, so that I can “make it” “

GOOD.

Simple answer: BUILD A SOLID FOUNDATION ASAP.

Now... to prove how IMPORTANT core training is and how much your body relies on it for movement...

Perform a simple A-Skip and pay attention to how involved your core is.

“Holy sh*t”

I know right... yet so many athletes, coaches, everyday man are MISSING OUT ON THIS.

As I stated earlier... YOU DO NOT NEED TO BE AN ATHLETE TO TAKE ADVANTAGE of having an ELITE CORE.

Outside of athletics... the quality of life improves.

From increased stability to reduced back pain. Living and functioning pain free is a BLESSING.

Unless you want to be...

With many people sitting at desks all day, not doing anything to counter the detrimental effects.

They are left crippled and nearly “useless” when they get old.

Don’t let this be your fate...
Be like my grandpa here:

https://twitter.com/kdotuntamed/status/1271424271324270592

Alright... now that you FULLY UNDERSTAND.

“What workouts can I do to train my core and begin my new life as a superhuman?”

Buy...
Just kidding... hahah

I GOT YOU!

Disclaimer:

You should probably start these with body weight and slowly progress into weighted work.

Same approach, build the foundation and slowly add on. Now... LET’S GO:

1. Hanging Knee Raise
instagram.com/reel/CHqcxdKHj…

These can be done w/ or w/o weights.

Love these because they have AMAZING carry over, as far as increasing strength for sprint specific movement.

This is due to the emphasis on the hip flexors and abdomen. Where 99% lack strength!

2. Hanging Windshield Wipers
instagram.com/p/CLNCDqJldnC/…

Again, these can be done with or without weights.

The key with these is to maintain FULL control, slower precise movement > quick half assed effort.

Incorporate a slight pause at the top for that PRESSURE.

3. Core Plate Circuit
instagram.com/p/CJrIJ5XsLgk/…

Completed with 45lb, 25lb and 10lb plates.

Real deal complete strength building here.

4. Side Plank Crunch
instagram.com/p/CFPg6UTHreC/…

Completed with 10lb dumbbell.

Strength & Stability 📈

5. Ab Rolls
instagram.com/p/CEmHK02nWFb/…
(2nd video in the post)

Slow down the movement to really tap in and achieve MAXIMUM GAINS.

6. V-Ups (KDOT edition)
instagram.com/p/CKhRhP-sSX3/…
(4th video in the post)

Can be completed with or without weights... I used 2 x 10lb dumbbells here

7. Superman

8. Back Extensions

Remember that picture of the old man with the F$&@ED up back? YEAH, make sure you hit these.

Back extension = Life extension

YOU CAN’T DO ANYTHING WHEN YOUR BACK IS SCREWED UP

9. Seated Goodmornings

Improves the strength in your isometric back position, which is used during lifts like the squat, clean and snatch

As well as improving strength and stability in the gluteus, hamstrings, groin. Key players in activities like sprinting, jumping and more

10. Low Cable Pull

Similar to the hanging knee raise, this movement hits the abdominals and hip flexors. Key components in running FASTER, that most people lack.

11. Bird Dog

BOOM!

Save this for your next workout & SHARE with someone you care about so they don’t end up like this!

Interested in ELITE level 🦍📈:
- FREE E-mail Content 📧
- 1 on 1 Coaching (from 2 elite athletes)
- Courses/Programs 💻
- Consultations 📞

Visit bodyoptic.fit , so we can get you where you need to be and BEYOND.

I’ve formulated an ELITE 12 week (progressive) CORE PROGRAM that has every elite workout, sets and reps for you to TRANSFORM.

There are demonstration videos for you EVERYDAY. That is 60 full core workouts for you to do, video setup for you to follow along
savagephysique.org/courses/1005435