The ﬁrst thing I notice when I watch people is their movement patterns.In a body that’s properly aligned, energy travels from the torso to thearms and legs. The better you can transfer energy through your body, themore efﬁciently you’ll move.The fastest way to get all your movable parts in motion is to tidy upwhat I call the “pillar.” The pillar consists of shoulder, torso, and hipstability. Together, it provides a center axis from which to move. If youlack pillar strength, speciﬁcally hip stability, the energy “leaks out”at your hips, making the rest of your body weaker. But build a strong, solidpillar and you’ll not only look and move better than ever—you’ll makegreater gains in every exercise.Perform the exercises on the back of this poster as a circuit, movingfrom one exercise to the next without rest. Do the workout 3 daysa week, with at least a day between sessions. Each circuit takes about10 minutes, so repeat the circuit if time permits. If you work out on Monday,Wednesday, and Friday, do the circuit once on Monday and Friday andtwice on Wednesday (a 1/2/1 schedule) in weeks 1 and 3. In weeks 2 and 4,do the circuit twice on Monday and Friday and once on Wednesday (2/1/2).
Lay the groundwork for greaterfitness gains—and bust through everyplateau—with this world-class plan from
Core Performance Essentials
.BY MARK VERSTEGEN
ACCELERATE YOUR GAINS
Hours of sitting in anofﬁce produce muscleimbalances that makeit hard to move asthe body is intendedto—and most workoutsonly exacerbate the problem. This planrealigns joints andrebuilds the essentialareas for proper move-ment: your hips, torso,and shoulders.
A lean midsectionis the hallmark of atruly ﬁt body. To getit, you need a healthydiet and exercises thatbuild strength andstability. By challeng-ing your abdominalswith every exercise,this workout shapes your center of attrac-tion, and all the mus-cles surrounding it.
A HIGH-PERFORMANCE BODY
One of the exercisesin this program, theSwiss-ball cable Russian twist,strengthens yourcore while increasingspinal ﬂexibility.This improves yourability to generate power in major exer-cises and gives you an edge in any sport.
Grooming: Kevin Donlin/Susan Price