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2470429-MH-july06-poster

2470429-MH-july06-poster

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Published by wolf765

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Published by: wolf765 on Aug 28, 2010
Copyright:Attribution Non-commercial

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04/15/2013

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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
YOUR GOAL:
ACCELERATE YOUR GAINS
 YOUR TIME:
10 MINUTES
THEBREAKTHROUGHWORKOUT
PERFECT POSTURE
 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.
RAZOR-SHARP ABS
 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.
THE PAYOFF
Photographs by 
BETH BISCHOFF
Grooming: Kevin Donlin/Susan Price
2006POSTERSERIESCOREPERFORMANCEESSENTIALS

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