CORE: "T-Stabilization Dynamic Log Roll"

Directions: Perform Dynamic Warm-Up exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

1. Assume military push-up position but with slightly wider feet.

2. Using your core, rotate one side of trunk while bringing arm up.

3. Carefully continue to roll arm over and across top bringing it under your shoulder on opposite side.

4. Lift other hand bringing it over and across top until you are in military brace position again.

5. Perform 1-3 rolls one way then do the same number of rolls back the other direction.

Tips: Make sure you have good alignment with straight body or "plank" position.  Don't allow hips and core to sag.  This exercise if done properly is great for shoulder mobility, transverse rotation training, and balance challenge.

• Acceleration/Deceleration Options: For sport specificity to football or wrestling add a plyo jump to your feet after rolling both ways followed by a short sprint.  You will feel disoriented from the balance challenge but this is very specific to the above sports whose players need the ability to quickly rotate then jump off the ground with forward or lateral acceleration.

*Note: 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. 

 RonJones.Org | Back to BodyXercise Library | Site Map

(Updated 3.7.08)

                      Get Fit.  Be Strong.
                                 Corporate Wellness · Consulting · Health Promotion