Build strength and stability in the core with Renegade Rows and Ab Wheel Rollouts. These advanced core stability exercises target the entire core including the following muscles: transverse abdominis, internal obliques, external obliques, rectus abdominis, multifidi and erector spinae. Core strength and stability help to lower the risk of injuries including lumbar spine sprain/strain, lumbar radiculopathy, facet syndrome, lumbar disc herniation, lumbar disc degeneration, piriformis syndrome, hamstrings strain, adductor strain and proximal hamstrings tendinopathy. Core stability training helps correct the postural impairment known as lower cross syndrome.
Renegade Rows AKA Kettlebell or Dumbbell Plank Rows
Plank position. Hold thigh pelvis and spine in a straight line. Keep neck in line with spine. Weight of lower body on toes
Bilateral hands grasping kettlebells. Palms facing each other.
Hold isometric contraction and do not let pelvis drop, rise, rotate or shift to either side.
Exhale and lift one kettlebell to lateral ribcage.
Inhale and control eccentric motion.
Repeat with opposite hand.
Build to fifteen repetitions.
Ab Wheel Rollouts (AKA Jackknifes and Forward Rollouts)
Assume a kneeling position with knees and toes contacting floor.
Hold ab wheel in front with both hands.
Roll forward while keeping spine straight.
Go as far forward as you can maintain a straight spine.
Contract abdominal muscles and pull wheel back to starting position.
Core stability helps correct posture and prevent injuries. Perform all exercises through a symptom free range of motion. Never execute an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and find a viable substitute. Increase intensity in small gradual calculated increments.
Disclaimer: Viewing this video does not take the place of seeing a medical professional, receiving proper training in the medical profession or working with a fitness professional. Please visit a medical professional for evaluation, diagnosis and treatment. Please work with a fitness professional to learn proper exercise technique and to develop a proper training program. Never perform an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and use a viable substitute. Please receive proper medical training before attempting these medical procedures.
Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV
Web Site: http://www.championshipchiropractic.com/
“Running: Maximize Performance & Minimize Injuries” https://www.amazon.com/Running-Performance-Chiropractors-Minimizing-Potential/dp/1493618741