Justin’s Circuit Workout for the Core Region: 6 simple moves to a solid core
WARM-UP & DRILL #1 & 2
With a deep stretch as show Photo A, Justin quickly goes from this position right into a core stability move. From the stretching position Photo A, return to a completely comfortable, flat position on your mat, face down, with your hand positioned in front of you slightly as seen in Photo B. Slowly begin to lift your head and your feet off of the mat, without arching your back—hold for 60 seconds and repeat. You should be able to increase the time that you hold this position weekly. In Justin’s case, he has built up to 20 reps for these. Of course, starting out with 2-3 reps and working towards a goal to continue to increase the amount of reps you do is highly recommended.
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DRILL #3
Turning over once again to your back, knees bent and keeping your upper back pressed firmly to the mat, slowly raise one leg up with your toes pointed towards the ceiling Keeping your hands on your stomach, keep the leg that has been raised parallel with the bent knee as seen in Photo C. Hold for 60 seconds and repeat. Again, the length of time that you are able to hold these positions should increase weekly as you build up the strength in your core and the surrounding muscles. DO NOT strain or overdue at first, this could lead to injury, listen to your body.
Photo C
DRILL #4
The next move, the one Justin referred to as the “Ab Burn” begins once again with you positioned comfortably on the mat, face down in a neutral position. As you can see from Photo D and E, just by looking at this move, one can tell that it is an ab burner. Lifting your body off of the mat, while squeezing your abdominal muscles and keeping your buttocks and your back evenly aligned, squeeze your shoulder blades together and hold in this position for a start of 30 seconds (Justin has it mastered at 2 minutes!) MAKE SURE you do NOT allow your lower back to arch! As you can see in Photo E, Kam (in the blue shirt) ]next to Justin demonstrates the WRONG way to do this drill—Kam has allowed his back to arch in the middle, which causes extreme stress on the lower back– Justin, has complete control of his back and has kept his body level with his shoulders.
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DRILL #5
Now that your abs are really starting to burn, Kam again has Justin continue to lie on his stomach with his legs together and his arms straight out—(in a t position as seen in Photo F). While slightly lifting his head off the mat, Justin then raises his hands above his head and moves his legs out into a V position (As seen in Photo G) and then back to the original starting position. (As seen in Photo F) Again, continue this move for 30 seconds, rest and repeat one to two times, increasing the amount of reps you do each week
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DRILL #6
Coordination is the key to this last drill. Again, continuing to lie face down on the mat, gently lift your head and your left arm up—your left arm should be straight out-in addition, raise your right leg as seen in Photo I. Make sure to keep your lower abdomen pressed firmly on the mat-hold for thirty seconds and rest. Repeat with the right arm straight out and the left leg raised. Again hold for thirty seconds and rest. As you begin this try to do 2-3 sets with each leg, again, listen to your body-if you can only start out by doing one set, slowly work your way up-this is about building your core to reduce injury not overdoing at home or the gym and causing injury.
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“There is an obvious weakness in my lower back, but with proper management and fitness, I can play golf pain free.” – Justin Rose