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Plank w Hip Flexion

Target Area This exercise will work many muscles on the front of the chest, back of the upper arm, thighs & hips. Doing this exercise engages many of the core muscles (abs, back, hips, spine and shoulders) to hold your body position and stay balanced. Proper Technique Use slow controlled[…][…]

Assisted Backwards Lunge

Target Area This exercise will work many muscles on the back of the shoulders, back, upper arm, thighs & hips. Doing this exercise with one leg  (versus two legs at the same time) engages more of the muscles of the core, hips, spine and shoulders to hold your body position[…][…]

Single Leg RDL

Target Area This exercise will work many muscles on the back of the shoulders, back muscles, upper arm, thighs & hips. Doing this exercise with one arm and one leg  (versus two arms and legs at the same time) engages more of the muscles of the core, hips, spine and[…][…]

Plank w Pull

Target Area This exercise will work many muscles on the front of the chest, front of the upper arm, thighs & hips. Doing this exercise engages many of the core muscles (abs, back, hips, spine and shoulders) to hold your body position and stay balanced. Proper Technique Use slow controlled[…][…]

Side Lunge w Turn

Target Area This exercise will work many muscles on the front of the chest, back of the upper arm, thighs & side of the hips. Doing this exercise with one arm  (versus two arms at the same time) engages more of the muscles of the core, hips, spine and shoulders[…][…]

Assisted Squat w Band

Target Area This exercise will work many muscles on the front of the back, upper arm, thighs & hips. Proper Technique Use slow controlled movements. Never let the band jerk your arm, leg or body around uncontrollably. Band Resistance Start with the lightest band (grey) and if you can easily[…][…]

Shot Put Instructions

Powercore360 Product Shot Put Instructions   Warm-Up Warm-up for 5-10 minutes ensuring that you have adequately warmed your muscles and joints. If you are sweating then you’re core termperature has increased and you should be ready to go. Step #1 – Hip & Shoulder Separation Thoracic Spine Mobility Right Shoulder[…]

How Hip and Shoulder Separation Improve Rotational Hitting and Throwing Performance

Improving performance in rotational sports, such as hitting and throwing, demands effective use of specific core muscles. Effective use of these muscles can automatically increase body torque, bat or arm speed, and power. Ineffective use impedes attaining these desired goals. Rotational power increases with improved hip and shoulder separation. An[…]

Volleyball Holiday Conditioning Program

General Instructions: Perform each exercise every other day Warm-up for 5-10 minutes BEFORE performing exercises Stop and discontinue if you experience pain or injury Read the instructions carefully & follow them Perform all movements slow unless otherwise instructed   Exercises: Seated Torso Turns Instructions: Perform 10 SLOW repetitions per set[…]

Baseball Stance Weight Distribution & Hip Power

Hit with Consistent Power! To consistently hit with maximize power you’ll want to ensure you have the same hitting routine every time you step into the batter’s box. Practice the following routine until you know longer have to think about it: Step into the box with your right foot Place[…]