Core Training: Note: Moving from a strong core is essential for safe, healthy, and powerful movement patterns. Formerly, I put Core Training at the end of my workouts as that is typical in group exercise classes (which I've been teaching for more years than I have been seriously strength training). I have since learned that accessing my core muscles at the beginning of my routine can yield some great returns. Putting Core Training first "wakes up" other muscles that I will be using in my strength training workout. The American College of Sports Medicine (ACSM) recommends: "...performing some "core" work near the beginning of your workout after stretching and a light aerobic warm-up. This method prepares your core for the rest of your workout. Regardless of what body part you are training (chest, back, legs etc.) or what type of exercise you're performing, your core plays a pivotal role to help you maintain proper posture and protect your spine. Performing a few core exercises (for example 1-3 exercises) will help "wake up" your nervous system and enable you to contract your core muscles (abdominals, low back, and gluteals) forcefully during your workout. When your core muscles are operating optimally, you're able to move more efficiently, enhance your workout, and prevent injury. It is important to note that you should not perform a high volume of core exercises that fatigue your core. The object is to simply "wake up" these muscles."
Today I let my 30 min Core Conditioning class suffice for a core-training warmup since I went directly from class into my weight workout.
Full Body Routine:
1A) Bench Step-Ups: 3 sets (s) x 8 reps (r) ea leg x 20# dumbbells.
1B) Dumbbell (DB) Incline Alternating Bench Press: 3 x 8 ea arm x 25#
2A) DB Bent Over Sgl Arm Row: 3x x 8r ea arm x 25#
2B) DB Sgl Leg Deadlift: 3s x 8r ea leg x 30#
3A) TRX Crocodiles (one arm opens up overhead, while the other opens down toward hips) 3s x 10r ea way x bodyweight
3B) TRX Transverse Rows 3s x 10r ea side x bodyweight