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T O P I C    R E V I E W
Rapid Posted - 05/28/2018 : 07:48:52
Happy Memorial Day! We hope you've had a great holiday weekend!

As discussed in last week’s post, here are a few of our commonly used core drills that you can do with minimal equipment! All passwords are Rapidvideo

Prone Bridge (https://vimeo.com/268038079)
Side Bridge (https://vimeo.com/268837969)

These two drills can be done anywhere and require a static or isometric contraction to control the position of the rib cage. We like to use the breath as a means of prescribing reps, because the deep abdominals are actually quite involved in breathing! Think: in through the nose, out through the mouth and hold the exhale a bit longer than the inhale! To help with pace, think 4-6 breaths per minute.


Frozen Deadbug (https://vimeo.com/267841621)
Wall press Deadbug (https://vimeo.com/267848596)
The Bear (https://vimeo.com/268039447)

Deadbug & Bear variations are great for getting athletes out of overly extended positions and can often alleviate general back tightness! Similar to the bridges, they require lots of rib cage control with a few more moving parts. They should be approached with the same breathing patterns! Feel the ribs come down on the exhale!


90/90 hip bridge (https://vimeo.com/270428951)
Copenhagen Adductor Side Plank (https://vimeo.com/268838901)

These two drills are great for building some strength in the muscles that control the pelvis (hamstrings and adductors). They are a bit tricky, so pay careful attention to the cues in the video! You should only feel muscles working. Stop if you feel any discomfort in the knees or hips. Remember that the name of the game is control of position, so take your time and really feel the burn!

We hope these help create some good understanding for foundational core training! Stay tuned for next weeks post, and feel free to comment with topic requests!

All the best,
The Rapid Team

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