Functional Core Strength Training: Shoulders and Legs
Functional core strength training is one of my specialties I offer all my athletes and clients this complete way to fire up the nervous system and recruit large and small muscle groups all at once. In this article my ocean athlete Tony Galang is training hard here on Maui this month, getting ready to paddle 26 miles, Maui to Molokai this July,
While the exercises in the video below everyone can benefit from, for this type of endurance and athletic feat and open ocean adventure, he needs total body endurance, specifically for shoulders and legs and feet to be able to endure so many miles standing on a hard board and moving as the surf carries him across the ocean.
I’ve been training Tony via Zoom and in person for some time. He is quite advanced and in superior shape. With his goals in mind, I wanted to share with you 3 excellent functional core strength exercises that support and strengthen the shoulders and legs, while constantly requiring the demands of the core muscles.
Functional core strength training requires excellent kinetic chain alignment and awareness. Each movement is purposeful and correct to keep the body in optimum position during an exercise. This equates to full muscle stimulation and enhanced performance outcomes, and may also help in preventing injuries.
- Bridge on Stability Ball + Shoulder Break Tube Press Downs– VERY difficult, demands total body strength for stability, maximum glute activation, shoulder and core strength. (Note: check band quality for tension variables and safety since a great deal of stress is placed on this band.) 2-3 sets of 15 reps
- TRX Rip Trainer Shoulder /Lats/Core Thrusts- (Medium Chord). Slight staggered stance, feet grounded, deep abdominal muscles highly engaged,open palm on top mid bar,bottom hand centered. Keep your eyes forward. 2-3 Sets of 15 reps
- Info Board Floater: Legs/Core Surf Stance Squats – I invented this some time ago to encourage early fatiguing of the finer muscles of the feet and legs for distance and strong legs. Here the 12”disc is placed on top of 24”disc Gigante Cushion, topped off with the Pro Kicktail all made by Indo Board. 1-2 Sets 12-15 reps.
DISCLAIMER: You should consult your physician or other health care professional before starting this or any other fitness program to determine if these exercises are right for you.
I hope you enjoyed these exercises as they are a compliment to anyone looking to add some exciting new moves to their workout and help stimulate the finer muscles that support the larger ones. Your core is really where all movement begins and must be strong before you stress the extremities of your body. You can learn so more more about the core in my number one selling book, ( really for everyone ) How to Increase Your Stand Up Paddling Beginner to Elite.
Please contact me direct if you are seeking to ramp up your current training routine or need a professional in your corner. I am always considering new athletes and clients, all levels. I train all over the world via ZOOM. It’s fun and very effective.
I am also an advanced certified neuro-transformational coach offering neuroscience based brain coaching and guidance to allow yourself to become the most effective you can be in life and or sport. Learn more here.
Aloha and remember, The Mind Wins First
Suzie Cooney, CPT,CNTC
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