Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight an MLB Core Circuit, a routine that increases abdominal and oblique strength.
Who's Doing It
- Ryan Roberts, Arizona Diamondbacks 3B
Muscular Benefits
- Increased core strength, specifically the abs and obliques
Sports Performance Benefits
- Improved core strength helps transfer power from the lower to the upper body, resulting in more powerful throws and swings
- A strong core helps stabilize the spine and trunk during explosive movements, leading to increased balance, more accuracy and injury prevention
MLB Core Circuit How-To
Perform one set of each of the following exercises.
In-N-Outs
- Sit on ground with arms at sides and legs extended in front, about six inches off ground
- Flex hips and knees to bring knees to chest; maintain stable upper-body position
- Extend hips and knees to return to start position
- Repeat for specified reps
Reps: 25
Ride the Bike
- Sit on ground with arms at sides and legs extended in front, about six inches off ground
- Pedal feet forward for specified reps; maintain stable upper-body position
- Pedal feet backward for specified reps; maintain stable upper-body position
Reps: 25 each direction
Sit-Up-to-V-Up Combo
- Lie on ground with arms extended directly in front of chest
- Sit up and touch toes
- Simultaneously lower upper body to just above ground and raise legs about two feet above ground
- Crunch to touch toes
- Lower upper body and legs to ground and return to start position
- Repeat for specified reps
Reps: 10
Oblique V-Ups
- Lie on side with bottom arm on ground next to body, top hand on head and legs together with knees bent at 45-degree angle
- Simultaneously raise legs in air and crunch upper body; use bottom arm for support
- Lower to start position; repeat for specified reps
- Perform set on opposite site
Reps: 20 each side
Coaching Points
- Perform circuit with minimal rest
- Do not sacrifice form to reach rep goal
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Photo Credit: Getty Images // Thinkstock
