Help me consolidate leg and core work

**roastchicken** · 02-03-2010, 03:39 PM

Hello

I wish to strengthen my core whilst incorporating a leg workout. i am currently taking a break from heavy squats and deads so i need to engage my legs. I have a core circuit that is quite specific to squatting however i would like to get some feedback from the forum on whether i could be doing this any more efficiently.

Overhead Squat x 10
PLANK 30-60 secs
DB walking lunge x 10/leg
PLANK 30-60 secs
Med Ball lunge and twist x 10/leg
PLANK 30-60 secs
DB Squat x 10
PLANK 30-60 secs
Crunch x 10
PLANK 30-60 secs

Rest 2 mins REPEAT 3 TIMES

I would progress this by using a heavier load for the lifts and holding the planks for longer

Can anybody comment ? there is a lack of posterior movement can anyone address this for me. Did this today and it was tough

RC

**gtbmed** · 02-03-2010, 04:08 PM

Never done a core "routine". Overhead squats will wreck your core from what I've experienced. Zercher squats are good for this as well.

Snatch balances are really tough on the core but they're more of a power movement.

If you're not going to be doing heavy squats or deads you're going to have to find a way to incorporate PC work. OH squats and squat variations will stimulate the PC, but is it possible for you to add in things like pull-throughs or glute-ham raises?

I personally think crunches are a waste of time and effort.

Edit: Step-ups might actually be good in place of lunges. They require a bunch of stabilization.

**roastchicken** · 02-04-2010, 02:17 AM

http://myweb.facstaff.wwu.edu/chalme...evelopment.pdf

i'd have disagree with you on your first point but there is no denying personal experience so your entitled to your opinion.

I suppose there is nothing more specific to squats and deads than squats and deads so perhaps i would be better off doing a core circuit involving the movements in their pure form but with lighter loads. Something like a giant set of

Overhead Squats
Deadlifts
Front squats
Rom deadlifts
Lunges
Db squats
+Include a plank hold between each movement

This would address the PC at least would it not?

RC

**gtbmed** · 02-04-2010, 08:47 AM

I don't think we're in disagreement at all. Overhead squats are awesome for core stabilization.

Any form of deadlift is going to hit the PC. If you want variations, you could do RDLs and good-mornings which have decent carry-over to squats and deads. I found that RDLs really helped my deadlifts. If you don't normally deadlift sumo, doing so can help the PC as well.

OH Squats, front squats, and lunges are fairly quad dominant, but they're all going to give you some PC work.

Maybe something like:

OH squats
Sumo deads
Front squats
RDLs
Lunges/Split squats/step-ups

That's plenty of PC work and that would also be pretty challenging on the trunk muscles.

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