Thread: Need help coming up w/ core/external rotation/flexability routine

Revamping, Refocusing, and Reorganizing the Journey next week starting on my birthday monday...


Anyways, I have never really done any serious core strengthening etc except for 3ish sets upper ra work thrown in at the end of the workout(journal evidenced...and now I feel it is a weak area of my physique, and limiting me to a certain factor w/ my big lifts. I want to go back to my 4 day a week routine instead of 3 days a week..so something like this..

legs
push/front side delts
pull/rear delts traps
calves/external rotation, flexability, lower ra/oblique focus)

I need help putting together the 4th day. alot of more pull volume then push volume has helped bring my shoulders back more, but I want to focus on fixing the imbalance even more, as i have bad back genectially w/ the imbalance. I also would like to focus on oblique strength and heavy quick turning twisting type movements, as I play alot of hockey, and my strengthing my back has only helped enough w/ that and i need to bring the core up to speed.

If somebody could lay out a plan (exercise wise, etc) id really appreciate it. I dont have much knowledge in this area. Ive looked over some good tnation articles (core training 21st century and core training for smart folks). They have given me some good ideas, but.. I'd like tofocus roughly 20 minutes on ea. area.

Thanks alot guys. Hope you get what Im saying.

J

Pick the exercises and we'll help you refine it.

In terms of core strengthening activites, you will probably get more out of various planked position, imbalanced exercises, and rotational work than you will from direct gut work, though a little bit of that is fine too. Things like overhead squats, suitcase deadlifts, unilateral farmer's walks, unilateral bench pressing/flys without a counterweight, landmines, cable woodchops, etc.