By Jeffrey M. Willardson
The NSCA, the world’s top game conditioning association, deals its unequalled services in a ebook excellent for any athlete trying to enhance the middle and increase athletic functionality. that includes eleven ready-to-use sport-specific courses, constructing the center presents greater than 50 of the simplest workouts in addition to science-based exams to assist athletes comprehend their person wishes.
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Additional resources for Developing the Core (Sport Performance Series)
MOVE: Squeeze your lats to initiate the movement, pulling the bar down in a smooth motion to nearly touch your upper chest. Hold the peak contraction for a moment, then slowly return the bar all the way up to get a good stretch through the working muscles. Don’t rock back and forth as you rep — stay nearly upright throughout. B ONE-ARM DUMBBELL ROW START: Grasp a dumbbell in one hand and rest your free hand on a bench, keeping your chest slightly lifted as you bend forward from the hips, one foot just ahead of the other for balance.
See exercise description on page 35. B 101 WOs CHAP 3 8/14/07 4:40 PM Page 41 A B << CLOSE-GRIP PULLDOWN START: Attach a hammerstyle bar to a pulldown station and sit in the seat, grasping the handles so your palms face each other. MOVE: “I smoothly pull the weight down to my chest, keeping my back arched a little bit to make sure all the emphasis is on my lower lats,” Garrett says. “With this movement, like most back exercises, it’s not really about the weight but more about getting your form down, and squeezing and contracting.
A B >> UNILATERAL LEG EXTENSION START: Adjust the machine so your back and legs are fully supported. Hook both feet underneath the roller, but use only one at a time to lift the weight. MOVE: Inhale and slowly contract your working quad to lift the roller until your leg reaches full extension. Exhale and squeeze for one count at the top before slowly lowering to the start. Complete all reps on one leg before switching to the other. 56 1 0 1 WO R KO U T S 101 WOs CHAP 4 8/14/07 4:44 PM Page 57 B << BARBELL SQUAT A Also shown on pages 50 and 52, there’s a reason the squat keeps popping up in this chapter: It’s the single best leg exercise, and perhaps the single best overall exercise you can do.
Developing the Core (Sport Performance Series) by Jeffrey M. Willardson