Asymmetry Training for a Stronger Core

The foundation of the functional movements we do every day and in the sports we play are grounded in the muscles at the center or “core” of our body from our neck to our knees. Power generated from the core is translated through the joints, and then to the extremities to execute movement. When your foundation is strong, athletic performance excels!

Whether you are an elite athlete or weekend warrior, building this foundation will have you performing at your best and promoting longevity and vitality by keeping your joints safe and preventing falls and fractures.

Life and sport are, by nature, asymmetric. So we need to train that way so that we can adapt to whatever life or our sport brings our way. Today’s workout strengthens our foundation through the asymmetry of the single-arm overhead alternating lunge under the fatigue of two classic symmetric movements, the dumbbell thruster, and the V-up.

Warm Up

AMRAP 5 (As many rounds as possible in 5 minutes). Set your SmartWOD app for AMRAP 5 or a standard timer for 5 minutes and perform each movement in sequence as many times as you can in 5 minutes.

• 10 Up Downs
• 10  Alternating lunges in place
• 10 Sit Ups (ab mat style) - (roll up a beach towel for an ab mat) or traditional – knees bent/feet anchored)

Movement Practice

Watch the video links for the dumbbell thruster, alternating single-arm overhead lunge, and the V-ups. Practice 2-3 sets of 5-10 repetitions of each movement at low intensity to find the options that are right for you in the workout. Choose a light to moderate weight where you can perform the 20 thrusters in 2-3 quick sets. Use one of those dumbbells for the single-arm overhead lunge. 

If dumbbells are not available to you, perform air squats instead of thrusters and hold a light object such as a shoe or a can of beans in your extended hand for the overhead lunge.

Workout

Perform each movement in sequence until you have completed all three 3 movements 4 times. Set a timer and record the time it takes you to complete the workout.

TIP! This is a higher-volume workout. Slow the speed of your repetitions to manage fatigue to help you perform larger sets before needing to rest. 

4 ROUNDS for TIME

• 20 dumbbell thrusters
• 20 alternating single-arm overhead lunges
  *Switch arms as needed, staying with 10 repetitions on each side for a total of 20 repetitions.

• 10 V-Ups

Cool-Down

Back and Hip Static Stretch Sequence from TrainFTW - Follow along with this 7-minute static stretch that targets the legs, hips, and lower back.