Unilateral horizontal pull - isometric hold Posterior chain isometric hold Rotational core stability being challenged (unilateral hold and offset loading). Using a light dumbbell to challenge the core (can you stabilize the core while the extremities are moving?). @sweett_02 can DB incline press 50lbs each arm. We're using 10lbs here. This is part of our "return to play " program - recovering from ankle, shin and collarbone breaks this year. | Alwyn Cosgrove
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Unilateral horizontal pull - isometric hold Posterior chain isometric hol…
116.6K viewsJun 9, 2023
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Some split stance plyo progressions ⁣Stayed with each exercise for 3-4 weeks before progressing.⁣ ⁣1) RFE split squat hop⁣ 2) Split squat jump (switch in air) with med ball chop⁣ 3) Split squat jump with full cycle in air | Alwyn Cosgrove
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Some split stance plyo progressions ⁣Stayed with each exercise for 3-…
246.9K viewsSep 2, 2023
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Progressions of the TRX iso-hold with press⁣ ⁣ 1)Unilateral horizontal pull - isometric hold ⁣ Posterior chain isometric hold ⁣ Rotational core stability being challenged (unilateral hold and offset loading)⁣ Using a light dumbbell to challenge the core (can you stabilize the core while the extremities are moving?)⁣ ⁣ 2) We add a row to the movement (no longer isometric) which obviously increases the upper back demand but also brings in an increased rotational core stability challenge | Alwyn Co
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Progressions of the TRX iso-hold with press⁣ ⁣ 1)Unilateral horizo…
1.6M viewsAug 12, 2023
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This is part of a “specific” warm up that I’ve been doing before my training sessions, however it could work well as a stand alone metabolic complex. I typically do 2 sets with increasing load before starting my training – which for regular readers will know is currently a clean and press specialization program.⁣ ⁣ I spend 5-10 mins doing my usual RAMP protocol which is more of a general warm-up, then I do this sequence. If I was doing a traditional workout e.g. bench presses this is where I'd b
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This is part of a “specific” warm up that I’ve been doing before my trai…
799 viewsFeb 11, 2021
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1/2 kneeling cable rows.⁣⁣In this position, the quads are stretched and the hamstrings are short, so neither can provide optimal stability.⁣⁣ Stability in this position can only come from the core and glute firing properly.⁣⁣ So while this is definitely an upper body pulling exercise, the position, and the rotational loading, definitely qualifies this movement as a "core stability" exercise.⁣⁣ #coretraining ⁣#resultsmethod⁣#rfmethod | Alwyn Cosgrove
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1/2 kneeling cable rows.⁣⁣In this position, the quads are stretched …
1.2K viewsOct 31, 2023
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A couple of core variations. 1) TRX push up with DB row combo This is an exercise we term as "top down" core stability. The lower extremity is fixed and the movement is from the upper body (push, pull and counter rotate) I.e. the challenge comes "top down" 2) TRX mountain climbers (hands on med ball). This is a "bottom up" challenge as the movement the body needs to stabilize is coming from the lower extremity. There's a little challenge from the ball but this is primarily from the alternating m
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A couple of core variations. 1) TRX push up with DB row combo This i…
10.4K viewsNov 8, 2023
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Front foot elevated offset split squat.⁣⁣ Full range of motion involves touching the rear knee to the floor each rep.⁣⁣ The offset load changes my center of gravity down and to my left, thus adding a lateral core stability challenge to the movement (essentially a dynamic side plank). ⁣⁣ You can see my opposite arm outstretched which does counteract that slightly. Bringing your opposite arm in closer to your torso will increase the core stability demands but can limit your loading.⁣ You can incre
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Front foot elevated offset split squat.⁣⁣ Full range of motion in…
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Here's the basic version of the drill posted last week: Three hurdle dri…
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Results Fitness AM crew training and competing this week! | Alwyn …
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This cone stack drill I learned from @leetaft.It's extremely versatile - y…
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Day two of the program Moving into lateral (zig-zag) hops to test the fr…
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Snapshot of some of this weeks training | Alwyn Cosgrove
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Some of this weeks workouts | Alwyn Cosgrove
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This is a concept that I learned from @brettjonessfg. ⁣⁣You take for e…
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I've been sharing some clips of different exercises recently but th…
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This is another snapshot into a "return to comp" workout. The ath…
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Side planks with row combo.⁣⁣ One of the purposes of the core i…
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Some of this weeks training from the AM crew | Alwyn Cosgrove
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The Metabolic Resistance-Training Workout
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