CORE: "T-Stabilization Lockout"
exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your
Assume military push-up position but
with slightly wider feet.
Using your core, rotate one side of
trunk up until arm is straight up while keeping good bridge alignment,
stabilize movement, then return to down position.
Continue by alternating left to right.
Tips: Make sure you have good alignment with
straight body or "plank" bracing position and a really wide base of support with
your feet. Don't allow hips and core to sag or drop. This is a great
exercise for shoulder and core stability plus transverse rotation training.
Options: To increase challenge try adding speed
acceleration during your rotations, but remember to quickly stabilize movement
on top before returning. If getting the full extension is difficult you
can try just lifting each arm slightly without rotating all the way up. With safe progressions most
people can end up getting to the full extension position. If your
shoulders are both stable and mobile, you can add a
your T-Stab Position. To add chest
and arm strength, try the
T-Stabilization Push Up.
This exercise is intended for "normal healthy"
individuals. If you have an injury, or abnormal pain is present,
see your physician or a certified physical
therapist before continuing your exercises.
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