#CoreStability
3 Variations to improve Core Stability with one pice of equipment #athleticperformance
#corestability #core #workout #athlete
🔥 Strong muscles. Weak control? 😈
Real strength isn’t just about lifting heavy. It’s about stability, coordination and total body control.
💪 Exercise 1 – Back & Shoulder Stability
Elevated upper body and thighs combined with controlled shoulder movements. A serious challenge for your lower back, glutes, shoulders and core.
⚡ Exercise 2 – Core & Rotational Control
Opposite-direction rotations with a 4 kg wall ball and a Pilates ring squeezed between the knees. Challenging your obliques, deep core muscles and coordination.
🎯 Two exercises. One goal: Strength you can actually control.
😈 Looks challenging? Try mastering both without losing control!
👇 Which one would challenge you more ? 1 or 2? Comment below, save this combo & tag your workout partner!
#FunctionalTraining #CoreStability #FunctionalStrength #BodyControl #CoreChallenge
Looks really easy until you try it… it was the first time I tried it and it humbled me…
Benefits of this drill:
- Active Hip Flexor Strength & Endurance: One hip holds isometric tension to pin the ball while the other controls dynamic reps.
- Elite Core Bracing: Drives intra-abdominal pressure to keep your lower back flush to the floor.
- Lumbo-Pelvic & Anti-Extension Control: Keeps your pelvis stable and prevents your lower back from arching as the leg lowers.
-Asymmetrical Core Stability: Teaches your core to stay locked in while moving one leg at a time—directly transferring to sprinting, striking, and dynamic athletic performance.
#core #hipflexors #corestability #bracing #athleticperformance
Your regular Pallof press just got an upgrade 👀
The Chaos Pallof Press adds an unpredictable challenge, that bouncing weight is constantly trying to pull you out of position.
Your job? Don’t let it. 😮💨
Stay braced, control the movement, and let your core + shoulder stability do the work.
You don’t always need MORE weight to make an exercise harder. Sometimes you just need a little chaos. 🤝
Save this one for your next workout 🔥
#CoreTraining #CoreStability #PallofPress #StrengthTraining #FunctionalTraining
🔑Improve your rotational stability 🔥
✔️Improved Balance and Proprioception
The unstable BOSU surface forces your stabilizing muscles, particularly around the ankle, knee, and hip, to work harder.
Enhances neuromuscular coordination, which can transfer to better balance and control in sports.
✔️Core Activation
The trunk rotation with the cable rope already engages your obliques, rectus abdominis, and transverse abdominis, but the unstable lunge position further recruits your core to maintain posture and control.
✔️Hip and Glute Engagement
Lunging on an unstable surface increases activation in the glute medius and minimus, which are critical for hip stability and injury prevention.
✔️Rotational Strength and Anti-Rotation Control
The rotational motion challenges your ability to generate and control twisting forces, training both strength and anti-rotation stability.
#FunctionalTraining#CoreStability
#RotationalStrength#BalanceTraining
A compilation of core exercises that I like to include in my own training and my athletes’ programs 🏀🔥
A strong, athletic trunk connects the lower and upper body, helping you move efficiently, absorb contact, and stay controlled in game situations 💪🏽
These are some of my go-to core exercises that I regularly include in both my own training and athlete programs 👇🏽
✅ Improve force transfer between lower + upper body 💪🏽
✅ Stay stronger through contact 💥
✅ Maintain balance, posture, and whole-body stability ⚖️
✅ Reduce energy leaks in athletic movements ⚡️
📍This is NOT a workout. These are simply some of the core exercises that I frequently use in my programming. Feel free to draw inspiration from them or steal a couple and add them into your own training!
📲 SAVE this video and give some of them a go!
🏀 Looking for basketball-specific strength & conditioning programming?
Check out my Basketball Performance Membership or enquire into personalised programming 💪🏽🚀
🔗 Available through the link in my bio 📧
#basketballstrengthandconditioning #basketballperformance #athleticcore #corestability #corestrength
🔥 Swiss Ball Knee Tuck – Core Stability & Control
Challenge your core strength, balance, and body control! 💪 Keep your body stable, engage your abs, and drive your knees toward your chest with controlled movement. Every rep counts — control first, strength follows.
#SwissBall #CoreTraining #FunctionalFitness #CoreStability #FitnessMotivation
BANDED ANTI-ROTATION PLANK REACHES:
STABILITY FIRST. STRENGTH FOLLOWS.
This advanced plank variation takes core training to another level by combining resistance, controlled reaching, and full-body stabilization.
As you extend your arm against the resistance band, your core must work to resist rotation while maintaining proper alignment from head to toe.
BENEFITS:
✅ Core Strength: Activates the deep abdominal muscles, obliques, and transverse abdominis.
✅ Anti-Rotation Stability: Trains your body to resist unwanted twisting and maintain spinal control.
✅ Shoulder Stability: Strengthens the supporting muscles around the shoulders and improves upper-body control.
✅ Balance & Coordination: Challenges your ability to stabilize on three points of contact.
✅ Functional Strength: Builds the stability needed for athletic performance and everyday movement.
✅ Mind-Muscle Connection: Encourages controlled movement, body awareness, and intentional muscle engagement.
THE KEY: Keep your hips square, engage your glutes, brace your core, and reach with control. Quality over speed!
Your foundation determines your performance. Build stability before adding intensity.
#CoreStability #FunctionalStrength #AntiRotationTraining #PlankVariations #JAHWELLNESS
Core stability is crucial for tennis players as it improves balance, power, and injury prevention on the court.
A strong core provides a stable foundation for powerful strokes and enhances rotational movements during serves and groundstrokes.
By stabilizing the spine and pelvis, it helps prevent injuries and allows players to generate more force and maintain control over their shots, ultimately enhancing their overall performance.
#corestability #corestrength #tennisfitness #tenniscoretraining #tennisfit #tennisinjuryprevention #nikolazujicfitness
You ever tried this one?!
Reasons why it’s my fav😇:
1. Creative and fun!!
2. Challenges core AND single leg stability
3. Can do plenty of variations with it
📬Save | Try | Share
If you are looking to get athletic follow my 1:1 coaching application in my bio or DM me!!
#strengthandconditioning #athlete #professionalathlete #gym #lifting #soccer #strengthtraining #football #goalkeeper #fitness #basketball #volleyball #sports #athletic #athleticworkout #athletelife #viralvideos #fintessinfluencer #getstrong #getexplosive #corestrength #corestability #core #coreworkout
Real core strength comes from isometric movements—holding positions under tension, not just endless reps.
Check my bio for challenging core workouts
#core #abs #strengthening #fitnessmotivation #corestability
A proper warm-up should prepare athletes to move—not simply make them sweat.
Our hockey athletes are holding a bear-crawl position with their knees slightly bent while performing long shoulder taps with a brief pause.
The goal is to keep the hips square and the entire body still. That control develops core stability, shoulder strength, and the ability to resist rotation—qualities hockey players need when skating, battling, and handling contact.
Built for Game Speed.
#HockeyTraining #CoreStability #AthleteWarmup #SportsPerformance #DivisionXTraining BuiltForGameSpeed
