Wise Man Daily April 2018

2 DEADBUGS
According to Nike’s Master Trainer,
Betina Gozo, deadbugs do not just improve
core stability, but also work on your
neuromuscular coordination. They make
sure that your core is activated and your
brain is ready for a workout, so when you
are ready to do some heavy lifting, you can
concentrate different parts of your body
to keep movements effective and safe.
To do deadbugs, lie on your back and bend
your knees to a 90-degree angle, so they
are perfectly aligned with your hips. Extend
your arms over your shoulders and
engage your core while ensuring that your
lower back is flat on the floor. Extend
your left leg slowly without allowing it to
touch the floor while at the same time
extending your right arm backward and
overhead. Ensure your torso remains
stable, while your lower back is in contact
with the floor. Once you have reached
your leg and arm as far as possible, while
maintaining good form, bring both back to
their starting positions and do the same
for the other side. Do 3, 10 reps sets on
each side.
3
LANDMINE SQUATS TO
ONE-ARM TWIST & PRESS
According to physical therapist and head
of performance therapy at Santa Monica’s
Providence St. John’s Health Center, Dr. Jason
Park, DPT, PT, both the landmine overhead
press and landmine squat require
core muscles to build stability. Press
and twist variations tap into
core functions improving rotational
strength. This exercise
is an important one if
you are looking to develop
core control and rotational
strength while enhancing
arm and leg strength, then this is the exercise
for you.
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April 2018