Develop Strength, Stability & Upper Body Balance

Key Points

• Purpose: Develop core strength, stability, and upper body balance to enhance overall performance and prevent injuries.
• Core Exercises: Plank Variations: Alternate between a moving plank, side planks, and stationary holds. Emphasize proper alignment and avoid sagging. Walking Planks: Move elbows side-to-side while maintaining core stability; advance by adding up-and-down motions. Advanced Planks: Perform subtle elbow movements (side-to-side or circular) to target entire core.
• Upper Body Exercises: Banded Rows: Perform 8–15 reps of two-handed band rows with knees bent for stability. Focus on engaging lats, rhomboids, and mid-back. Scapular Retractions: Combine scapular retractions with rows to strengthen shoulders and improve posture.
• Form and Focus: Maintain straight alignment during planks; keep knees slightly bent for stability during rows; engage scapula as if squeezing a coin between your shoulders.
• Tips for Success: Perform exercises progressively, starting with fewer reps and building strength; balance pushing and pulling movements to prevent muscular imbalances; ensure precise form to maximize effectiveness.