Therex:

Last time we discussed the basics of Core Stability and gave some beginner exercises to start working on Core strengthening and stabilization.

Therefore now that the basics have been learned and some improvement in strength and stability has been established we can move on to the next step in process. “The plank”.

The plank is not only an effective core exercise it will also engage the upper and lower back, shoulders, chest, glutes, quads and hamstrings (pretty close to head to toe).

The plank done regularly will improve posture and over all strength helping improve performance in daily activities and athletic endeavors.

To perform a plank move into the position to begin a pushup. Place forearms on the ground elbows lining up with the shoulders. Toes on the ground

Tighten the glutes the abs, and lower back muscles. Maintain a neutral spine and neck and don’t let the shoulder or mid section sag.

Create and maintain a straight line and hold it.

Look down to the ground to keep head neutral and in line.

BREATHE!!! Evenly and deeply. The plank can be held longer with proper breathing.

If standard plank position is too advanced start on elbows and knees and work to the plank.

Start with a 20-30 second plank and attempt to advance 5-10 seconds every 2 days or so.  Try to perform the plan for 5 days then rest one day and continue.

After 30 days a 4-5 minute duration on the plank should be a reasonable goal along with significantly better core and over all strength.

Note: (There are several “30 day plank challenge” handouts available on the internet to have a schedule to follow easily accessable.)

As always if you have any injuries or health issues check with your physician prior to starting any exercise routine.

Sports:

Now that we have are passed the worst sports week of the year we find the “dog days of summer” upon us.

Fans of the “have nots” in Major League Baseball will start hearing the rumors and rumblings that “their” team is considering trading their marquee players for “prospects” or possibly the highly coveted “player to be named later”.

My question is this.  How often does this help the MLB bottom feeders get better?

This always comes off in my opinion as a salary dump by the “small market” team that just flat pisses off the fan base and give the impression that their team really isn’t interested in winning jut the bottom line.

Fortunately every so often lightning strikes and you get 2015 Kansas City Royals and the masses are appeased and get the perception that small market teams can win it all “when they do things the right way”.

More often then not however, “the cream rises to the top”.

The trade deadline looms, the rumors are there. What will happen?? Hell if I know>

RocknRoll:

July 19th , 1974 was the opening day of the Sedalia Bluegrass Festival  in Sedalia, Missouri.

While the festival featured a bit of Bluegrass such as The Nitty Gritty Dirt Band and The Earl Scruggs review; the lineup of RocknRoll royalty is impressive indeed.

The three day festival included America, Bob Seger and The Silver Bullet Band, Ted Nugent and the Amboy Dukes, REO Speedwagon, Lynard Skynard, The Marshall Tucker Band, Bachman Turner Overdrive and The Eagles plus many more.

The festival’s motto was: “No Hassles Guaranteed”.

“F” Woodstock find me the film from this show!!!

Well that’s all I’ve got for now!!  Be healthy, be happy and keep on rockin’!!

db