Un-bastardizing balance work PART 2. A big part of balance comes from the core's ability to hold strong while the arms and/or legs do work. For better balance, it's important to train the core to communicate with the arms and legs during activity.
The Medicine Ball Airplane requires you to be balanced on a single leg while you rotate your body around your hip. The core is challenged in a great way during this action. Additionally, you will notice how your lateral glute on the stance leg will be on fire after a few repetitions.
Hold the ball at your chest and rotate your hip and chest as one. Avoid letting your back leg drop or your low back arch. Keep the knee on your stance leg from caving in or wobbling.
How To Use:
This is a great warm-up for any workout. It can also serve as part of a balance or core specific workout. Shoot for 2-4 sets of 3-5 repetitions on each leg.
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Tim DiFrancesco, PT, DPT, ATC, CSCS, spent 6 seasons as Head Strength & Conditioning coach of the Lakers and is renowned nationally for his evidence-based and scientific approach to training, nutrition and recovery for athletes and fitness enthusiasts.
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