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Ron Jones: Pepperdine
University
X-Country & Track
Malibu, CA
Ron Jones & 2006 Pepperdine
Waves-Division I XC & Track
Pepperdine XC: Great working with you last Friday! We covered a lot for an hour; however, this web section will be helpful for your review and continued learning. Coach Rad and I will help provide future training and will be answering any questions you may have over the summer. This section is a work in progress. I will do my best to build new pages for exercises that are not yet hyperlinked. Train smart this summer--and have fun! Ron Jones
I recommend PerformBetter
High-Quality Fitness Equipment!
Summer Program Outline:
Primary Objective: Core stability to decrease force leaks and injury potential.
Secondary Objectives: Postural, balance, and general strength exercises for whole body.
How & Where To Purchase Basic Equipment
1. Deep Spinal Stabilization (Core Bridging)
- Dynamic Warm-Up & Core (Handout)
- Core Strength & Endurance (Handout)
- Face Up Bridge
- Face Down Bridge
- Side Bridges
- Repeat 2nd set
- Note progressions from knees to full bridge.
- See Core Bridging Specifics. (Protocol with progressions)
2. Hip/Core Stabilization & Balance
- Dynamic Leg Swing
- Band Walks (Lateral & Monster Walk)
- Cone Reach
3. Leg Strength, Hip/Core Stabilization, & Balance
- Torso Twist Lunge (BOSU Progression Listed)
- Elevated 1-Leg Lunge
- 3-D Dumbbell Matrix
4. Posture & Upper Back Strength
5. Multi-Planar Core Exercises (Optional if time permits)
- Starfish
- Bicycling Crunch
- Superman (Alternate Limb)
- Russian Twist
6. Supplemental Sources & Help
- Ron Jones Warm-Up DVD
- Ron Jones Core Exercises (All)
- Verstegen Sources
- Continuing Education from Ron and Coach Rad
RonJones.Org | Back to Coach&Train | Site Map
(Updated 11.23.07)
Be Strong.