“ALL FORCES MUST GO THROUGH THE CORE, WHETHER THEY ARE GENERATED
FROM THE TOP DOWN OR THE BOTTOM UP. IF THE CORE IS WEAK OR
INEFFICIENT, ENERGY WILL BE ‘LEAKED’ AND THE END RESULT IS DECREASED
PERFORMANCE AND/OR INJURY FROM COMPENSATION.” — CHRIS KOLBA
SINGLELEGGED
OVERHEAD SIDE
BEND
Stand adjacent to a
wall about 2 feet away
and hold a medicine
ball overhead with both
hands, arms straight.
Lift your outside foot
and squeeze your
glutes. Slowly bend
sideways toward the
wall, lifting up and out
of your rib cage while
keeping your arms
straight, until the ball
touches the wall. Return
to the start. Repeat on
both sides.SINGLELEGGED
ONEARM
POSTERIOR
ROTATION
Stand in front of a wall
with your heels about
a foot away from its
base. Hold a medicine
ball with one hand in
front of your chest par-
allel to the ground and
lift your same-side foot.
Brace your core and
squeeze your glutes,
then slowly rotate to
the side, opening your
chest and touching the
ball lightly to the wall
behind you. Return to
the start. Repeat on
both sides.No
medicine ball?
No problem:
Do the moves with a
small dumbbell, weight
plate or kettlebell.