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Mountain biking strength training, this tutorial focus' on how to create a core activation sequence.
Tags: Create a Core Activation Sequence,activation sequence,core activation sequence,mountain bike training,mountain biking strength training,mountain biking training exercises,mtbstrengthcoach,weight training
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James Wilson: The ab sequence is basically core activation sequence before we get working out, so to way to kind of get the core activated strong rated brace for the strength change routine, so it’s kind of consistent to glute bridge, the Plank, the Side Plank and the Bird Dog, and then so the glute bridge is you laid down on your back and the feet shoulder with apart, you feel relatively close to your butt, you don’t want it to far out. What should you do is lying under the back, inside, I’m going to squeeze the gluteus together, bring your hips up off the ground, and then come back down at the start.
Now, what we’re looking for this, hip full right here. When you come up to the top, you want this hip full straight and there is a way of getting this hip fold straight and just pushing the bell button forward. So, we definitely don’t want this, we don’t want the belly button being pushed forward. We want that hip fall being straight. Once you’ve got to this point that’s it anything passed out that you can see. I’m just pushing with the lower back and steadying the belly button forward, so well looking for that to be straight and you’re going to come down at the bottom position, don’t relax, it’s a light touch, and then back up to the top, and then back up down.
So, we’re actually just doing this coming up and down and do a count in three, so it’ll look like this up two, three down, two, three; up two, three, down, two, three. So that’s you glute bridge, we’re going to do that for the prescribed abdominal reps. Next is the plank, so the plank getting here on your elbows and your toes. Basically, cheeve or planked position and what you want to do is drive your belly button into your spine and squeeze your butt cheeks tight to make sure you got your core nice and strong and also you want to keep your shoulders packed in, you don’t want to be sitting here like this with a rounded upper back and you shoulders protruded forward. You have to get that upper back, nice and flat and your shoulders down the way from your ears, so this is what we’re looking for on our plank right here.
So, remember, your upper back is partly torso, so if you got a strong abs and strong gluteus, but you’re sitting that with your upper back around in your shoulders protruded forwards, then that’s not a strong torso that’s the weak link right there. So, if you need to or if you have trouble with that, you may need to start from your knees and do it from. So, again this will help, again the only strong is your weakest link. You maybe able to hold the plank for a long time with you know keeping your hand side in the glute style, but if you cannot keep that upper back in a good strong position and that’s your weak link and you need to regress the movement in order to allow you to address that weak link, so that’s the point, you’re going to hold that for the prescribed amount of time and you get how you can regress it in case if you can’t keep every element strong that we’re looking for.
The next is the side plank that’s on your elbow. At the top of each other and you get your hips up lift of the ground, again gluteus tight, abs joining nice and tight, we’re holding this position. Again, if you have trouble with that position there, you can go to your knees, bend your knees to 90 degree. Well, make sure that your hips are strong as you don’t want your knees push forward and trying to come up from this position here. Make sure that you got those knees pushed back, abs tight and gluteus tight, so this is how you can regress it. If you have trouble with a full side plank, so again we’re going to hold that for the prescribed amount of time on each side, and then last is the Bird Dog.
For the Bird Dog, you’re going to get on upwards hands and knees, you’re going to try the belly button into your spine. What you’re going to do is you’re going to step one leg back, squeeze your glute and the opposite warm up and we’re going to hold this position for a prescribed amount of time, so it’s opposite. One leg back, opposite to try to have your thumb facing the ceiling and you want to make sure you’ve got your glute tight on this leg back here. If you don’t have glute tight and you’re not protecting your lower back, so again you’re going to hold through the prescribed amount of time and we’ll come back to reset your ab raise, stick one leg back and the other on out and you got to hold that.
So, if you have a lot of trouble with that, if you just extremely on balance with that, again you kind of aggress it by not sticking the arm out, just work on the sticking the leg back and holding this position here for the prescribed amount of time, and then working on being able to get the arm up in that as well. So those four exercises there make up your ab sequence.