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  • Special Strength Exercises

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    Jonny Tipton
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    This document outlines various core and abdominal exercises categorized into four planes of movement: transverse (rotational), sagittal (anti-extension), frontal (anti-rotation), and dynamic sagittal (general). Exercises include plate twists, planks, dead bugs, ab roll outs, side planks, various medicine ball and band exercises, and plyometric variations to target the core from different angles and with dynamic movements.

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    Special strength for shot put, discus, and hammer.

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    This document outlines various core and abdominal exercises categorized into four planes of movement: transverse (rotational), sagittal (anti-extension), frontal (anti-rotation), and dynamic sagittal (general). Exercises include plate twists, planks, dead bugs, ab roll outs, side planks, various medicine ball and band exercises, and plyometric variations to target the core from different angles and with dynamic movements.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    22 views1 page

    Special Strength Exercises

    Uploaded by

    Jonny Tipton
    This document outlines various core and abdominal exercises categorized into four planes of movement: transverse (rotational), sagittal (anti-extension), frontal (anti-rotation), and dynamic sagittal (general). Exercises include plate twists, planks, dead bugs, ab roll outs, side planks, various medicine ball and band exercises, and plyometric variations to target the core from different angles and with dynamic movements.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 1

    Transverse Plane Abdominal Strength Exercises

    (Rotational Strength) CORE


    Plate Twists
    Barbell Twists
    Russian Twist (Seated, GHR)
    Landmine Rainbows
    Flat Orbit Plate Twists
    High Point Plate Swings
    Low Point Plate Swings
    Physio Ball Plate Twist

    Sagital Plane Abdominal Strength Exercises


    (Anti-Extension) LOW BACK
    Prone Planks (Hands, Elbows, Physio Ball)
    Dead Bugs (Single Side, Opposite Side, Both)
    Hanging Leg Raises
    Ab Roll Outs
    Stir the Pot
    Plate Chopper
    Core Blaster
    Band Pull Throughs

    Dynamic Special Strength Exercises


    (Specific Strength)
    Hammer
    Heavy Winds
    MB Hammer Throws
    Rope Ball Slams
    SA PUD Back Hands
    PUD Releases
    Band Hammer Entry
    Punches
    Heavy 1 Turns
    Heavy 2 Turns

    Discus
    Discus Flys
    Walking Claps
    GHR Throws
    Heavy Inverted "C"
    Band Stand Throws
    Restricted Stands
    Heavy Stand Throws
    Heavy Half Turns
    *Plyo Flys

    Shot Put
    Ground Puts
    Wrist Pops
    Band Punches
    MB Stand Throws
    Heavy Stand Throws
    Heavy Half Turns
    *Pendulum Punches
    *Plyo Push Ups (for height, drop, plyo)

    Frontal Plane Abdominal Strength Exercises


    (Anti-Rotation) OBLIQUES
    Side Planks
    Band Push Away
    Ding Dongs
    Overhead Side Bends (Ding Dongs)
    Landmine Resisted "V's"

    Dynamic Sagital Plane Abdominal Strength Exercises


    (General Strength)
    PUD Throws for Height
    OHB
    UHF
    Dynamic Band Pull Throughs
    Drop OHB

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