7/21: Purpose: To develop core (the area between the shoulders and hips) strength and stability through proper gluteal activation, abdominal draw-in and shoulder blade retraction (down and back).
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Start in a stable lunge position with the hips forward, toes forward and both knees in-line with the hips. Elbows positioned directly under the medicine ball and shoulder blades retracted down and back. |
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Initiate the upward movement by driving through the front leg while knees remain in-line with the hips. Emphasize vertical movement of the body by preventing forward lean (flexion) at the waist and back. As hips and knee move into extension, simultaneously begin pressing the medicine ball vertically overhead. |
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Finish the movement by extending through the hip and knee, making yourself as tall as you can. The trail leg will finish in a flexed position with thigh parallel to the ground. With the medicine ball pressed directly overhead and in-line with the spine, make sure shoulder blades remain retracted and belly button pulled in towards spine. Return to beginning position and repeat for desired number of repetitions. |
To see exercises from previous weeks, click here. Learn more about the Performance Center here.