CORE: "T-Stabilization Lockout + Abduction"

Directions: Perform Dynamic Warm-Up exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

1. Start in Military push up position then perform regular T-Stab Lockout.

2. At point of lockout, "carefully" abduct or lift the top leg; stabilize; then return.

3. Alternate back and forth on both sides on each repetition.

4. Review Regular T-Stabilization Lockout Directions

5. *NOTE: My bottom ankle is not perfectly straight; I didn't catch this until seeing the posted photo--bad Coach!  Do your best to keep the ankle in neutral or straight.

Tips: This one is NOT for beginners!  With only two points of contact, the hip and shoulder have major loading factors as well as your whole core.  Without a stabile core, you won't have control and thus could slip and fall.

• Okay this one is a bit extreme!  For those that can handle the extra challenge, this version will provide.  With football players we hold the abduction for 30 seconds and perform 2 sets on each side; however, they have been through proper progressions with my personal instruction.

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 3.7.08)

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