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The New Core C1-T12

The New Core Exercise Program C1-T12                                                                               

Doug Scott is the Head Strength Coach at the Pingry School in New Jersey.  Doug writes a newsletter for the school each month called Strength & Fitness.  Doug explains, to protect your athlete prioritize by starting with the New Core. 

describe the imageTraining programs designed to “work the core” have populated fitness publications for years.  After all movement start from the midsection, right? The exercise industry has prioritized the abdominals, obliques and lower back (the core) above all other body areas.

Pingry3

The fact of the matter is that while the muscles of the midsection are important and need to be trained productively, they should not be your number one priority in training.  Neck & Trap training, the muscles that support the head and neck and attach to the cervical spine (C1) and run through the thoracic spine (T12) should be your top concern.  These are the muscles that help protect the spinal column against catastrophic injury; as well as dissipate force away from the brain to lower concussive impacts.  If you only had 10 minutes to train start with the New Core to Get strong.


Pingry2Neck and Trap Routine
Neck Flexion
Neck Extension
Right & Left Side Flexion
1– Arm Shrug
2– Arm Shrug
Seated Row
The New and Improved
Core Training

 

 

 

 


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Comments

Important point to note - exercising the neck....I teach a ladies aerobics class and we're not tackling football players, and yet we have noticed that shoulder shrugs and neck stretched get rid of alot of tension from our work days!
Posted @ Wednesday, October 12, 2011 7:52 PM by Sheree Carlton
While the pictures show male athletes training on the "neck and trap" routine. We have most of our female athletes perform the same routine. Neck training for females is just as important and should be addressed.
Posted @ Thursday, October 13, 2011 10:15 AM by Doug Scott
Great article Doug.  
 
 
 
I'd like to add that I am following the protocol Doug is using and it has also contributed positively to my lower back strength. A very nice by-product of the program. So I guess in a sense it is "core training".
Posted @ Tuesday, October 18, 2011 10:59 AM by Fred Fornicola
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