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Working Out With BJ
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BJ Ward is the lead trainer at Woodside Health & Tennis Club in Kansas City, Missouri. He received his B.S. in Health and Human Performance from Fort Hays State University, followed by year long placement in the sports science lab at Napier University in Edinburgh, Scotland.
elcome back to our series on training the core! In part 1 we discussed spinal stability and its importance to maintaining good posture. In part 2 we will discuss the core’s ability to RESIST rotation.
by BJ Ward, Contributor
your body’s ability to resist rotation through the core. Side Plank: Feet Un-Stacked This is a classic exercise for good reason! Begin the movement by lying on your side with
Side plank: Feet un-stacked.
Suitcase carry.
Most think of the core as a group of muscles that produce movement, but one of their main functions is to resist movement. This is important for a competitive rider due to the demands of maintaining posture in the saddle. Here are two exercises that work to train anti-rotation, or
your forearm flat on the ground directly under your shoulder. “Unstack” your feet by putting the top foot down in front of the bottom foot. Your forearm should be pointing away from you at a 90-degree angle to the shoulder. Put your weight on your forearm and your feet, then lift
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your hips straight up into the air until your body forms a straight line. (In the beginning, you can use your knees as your start point instead of your feet.) At first, hold this position for 10 seconds, 3 reps per side.
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When you get stronger increase your reps to 4, 5, or even 6 per side. Suitcase Carry Grab one or two heavy weights. This can be a gallon of milk, a heavy dumbbell, etc. This exercise is really only limited by your imagination. Stand as tall as you can,
and make your chest and shoulders straight and square. Now simply walk forward slowly taking deliberate steps and ensuring you stay as tall as possible. It’s as simple as that! I have clients do walks of 30
Photos: Deanna O’Byrne
yards each; the weight needs to be heavy enough that making it 30 yards with good posture is a struggle. Our thanks to Hallie for demonstrating the Side Plank and to Macie and Emma for demonstrating the Suitcase Carry. n
