Youth Movement Performance Classes

KB Single Leg Deadlift: posterior chain power!

Posterior Oblique and Lateral Core Chains

The Posterior Oblique Chain (POC) runs from the gluteaus max, thoracolumbar fascia, contralateral lattisimus dorsi.  The POC main function is to stabilize the SI joint and transfer of energy between the lower and upper extremeties.  On the other hand, the Lateral Chain (LC) contains the gluteus medius/ minimus, TFL, adductor complex and contralateral quadratus lamborum.  The LC main function is frontal plane stability and unilateral stance stability.

Make sure you stretch all the body core chains!

Stay tune for part 3 which is going to be on the Deep Longitudinal Chain.  I'm out......

Anterior chain and anterior oblique chain core exercises

Hey everyone,

First, I would like to congratulate one of my bjj coaches Mr. Andreas Pelares for a fantastic and quick (59 seconds submission) mma fight win last night here in Nicosia.

You made the Aspida team proud!

The 2 exercises below are for the anterior chain (rectus abdominus, internal and external obliques and TA) and for the anterior oblique chain (external obliques, internal obliques and adductor complex).

Try them and let me know what's the damage.....I'm out!