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TP Quadballer

The TP Quadballer allows you to roll completely through the quads, IT band, lower back, hamstrings, and neck safely and effectively.

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Glute Bridge - 1 Leg - Baseball

Starting Position On back, right knee bent to 90 degrees with heel on ground, left leg straight in air Procedure Bridge hips to sky so weight is supported only by heels and shoulders.  Hold, return to...

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Foam Roll - Lower Back - Endurance

Starting Position On ground, face up, with foam roll under your upper back Support head with hands Procedure Roll from the middle of your back down to the base of your spine and repeat Coaching Keys...

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Lying Opposites (Stability Ball)

Starting Position Lying on your stomach on top of a physioball Procedure Elevate the right leg and left arm toward the ceiling while extending the back Return to start position and switch sides Repeat...

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Leg Overs

Starting Position Lying face up on ground with legs straight and arms on ground at shoulder height Procedure Sweep right leg up and across body to left hand Return to start position and immediately...

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Glute Bridge - Adduction - Golf

Starting Position On back, feet bent to 90deg, arms to side, squeezing medicine ball between knees Procedure Bridge hips to sky so weight is supported only by heels and shoulders Hold, and return to...

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Quadruped Crossbody Stretch - Golf

Starting Position On hands and knees with foam roll parallel to body next to and slightly behind left hand and right hand on foam roll Procedure Actively rotate trunk toward foam, rolling it away from...

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Leg Overs - Golf

Starting Position On back with legs straight and arms straight out to side Procedure Sweep right leg up and across body to left hand, return to start position and immediately switch legs Coaching Keys...

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Glute Bridge - Padded

Starting Position On back with knees bent to 90 degrees Procedure Squeeze a rolled-up towel, a doubledover Thera-Band pad, or even a ball between your knees Lift your hips into the air and then return...

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Glute Bridge - One Leg Medicine Ball - Baseball

Starting Position On back, right knee bent to 90 degrees with foot on medicine ball, left leg straight in air Procedure Bridge hips to sky so weight is supported only by foot and shoulders Hold,...

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Glute Bridge - 1 Leg

Starting Position On the floor, face up, right knee bent to 90 degrees with heel on ground, left leg held to chest Procedure  Fire your right glute to bridge hips to sky so weight is supported only by...

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W - Physioball - Golf

Starting Position Lying face down on physioball with chest up, back flat and elbows bent tightly Procedure Pull shoulder blades together, then lift arms up and out forming the letter "W" as if looking...

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Glute Bridge

Starting Postion Lying face up on ground with arms to side, knees bent, and heels on ground Procedure Lift hips off the ground until knees, hips, and shoulders are in a straight line Hold 2 -3...

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Romanian Deadlift - Dowel

Starting Position Standing with feet hip width apart with knees in a fixed position but not locked and holding a dowel along your spine from the back of your head to your lower back Procedure Push the...

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Romanian Deadlift - 1 Leg Barbell

Starting Position Standing on one foot while holding a barbell with an overhand grip just wider than shoulder width Procedure Hinge over at the hips, lowering the bar as the non -support leg lifts...

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Handwalks - Football

Starting Position Standing Procedure Bend over at waist and walk hands out into a pushup position Keeping knees straight, walk toes toward hands When stretch is felt, walk hands back out and repeat...

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How to Reduce Back Pain

Overview Whether you are an elite athlete, a weekend warrior, or a regular exerciser, you can be almost certain of three things regarding back pain: 1) Sooner or later, you will have it. 2) Most of...

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Core Training, Misunderstood

What's the difference between your core and pillar? Most people think your abs and lower back comprise your core, but in fact, these muscles alone don't provide the strength and stability you need. As...

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Leg Curl - 1 Leg (Slide)

Starting Position Lie flat on the floor with your arms at your sides, legs bent and your left heel on a slide Bend your right hip to 90 degrees Procedure Contract your glutes to raise your hips up,...

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Glute Bridge with Mini Band

Starting Position Loop a mini band around your legs, just above your knees and lie face-up on the floor with your arms at your sides, palms facing up. Bend your knees 90 degrees and pull your toes up...

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