Increase your capacity, decrease your injury risk with these two exercises

In my last blog post, I outlined self-tests to see if you are at risk for injury and what aspects you need to train for injury prevention. Perhaps you have identified an issue in one or more of these areas or did not pass these tests. You may also be interested in improving your performance in these areas or want better endurance.

In this post, I am going to teach you 2 exercises that train the 3 aspects of capacity and performance: symmetry, strength and capacity. These exercises build coordination, strength and endurance in your deep core muscles in a way that teaches your body to use them and keep them on until they fatigue. Be sure to work through the basic core control and strengthening progression before you begin these to make sure that any bad movement habits are not carried through to this phase of training.

1. The Four Point Plank

This exercise teaches your brain how to maintain full engagement of your core as you move your limbs. It basically “plugs in” each limb to your spine core. In addition to training this coordination, it is a great deep core strength and endurance training exercise.

Lay on your stomach and prop yourself up on your elbows. Push through your forearms, lift through your chest, tuck your chin and pull your head back. Keeping your arms where they are push back into a table top position, resting on your knees. If you have a mirror, check your form. Keep your tail bone tucked under, don’t let your back arch.

Keep pushing through your forearms, tucking your chin, pulling your head back and breathing as you:

1) place your palms down on the ground. Slide one arm forward on an exhale without any shifting sinking or twisting, inhale to bring it back. Repeat on the other side

2) Tuck your toe under, press your knee straight up towards the ceiling. Lift your leg up 1 inch on an exhale without any shifting sinking or twisting, inhale to bring it back. Return to the start position and repeat on the other side.

Start with 3 rounds for each limb (right/left arm, right/left leg). Take a breaks as needed. Build up to 6-8 reps on each side. Be sure to exhale as you perform the movements to have the strongest activation of your core.

2. Supported Single Leg Hip Hinge

This exercise teaches your brain how to stabilize and drive the leg with the hip instead of the quad. It also teaches your low back stabilizers and hip stabilizers to work together. It basically “plugs in” each leg to your spine and hip core. In addition to training this coordination, it is a great deep core strength and endurance training exercise.

Single Leg Squats (with active hip abduction)

- Bend knee closest to wall and push knee into wall while balancing on the other limb. MODIFIED (to make it a little easier initially): Keep the toe planted

- Slowly lower into a single leg squat, maintaining proper hip, knee, and ankle alignment.

- Actively push bent knee into wall while performing single leg squats

"Tush push" and sit back keeping your knee stacked on top of your ankle. It should not come forward. Push through the front of the hip to stand back up all the way straight.

Start with 2 sets of 6. Build up to 3 sets of 6 then 1 set of 15