Frank Anthony Davis - @frankanthonydavis
Detailed instructional outline by @PickleballPhil
1. What are we doing
Setting aside ANOTHER 19 minutes to complete ANOTHER awesome challenge! We do this in order to grow together as a community and build habits that are going to keep us moving forward towards our ultimate goals! Today @frankanthonydavis is going to give us an amazing core strengthening challenge. I am really excited about this one because of the challenge it is going to be! Lets get this! It is Day 17! We only have 3 more to go!!
2. Why it works
Remember your brain is hardwired to function within routine and habits. Try to do your drills at the same time in your routine! We need to have core strength and control. One of the things that I teach my patients that I work with is that if they don’t have control of their core, they won’t have control of their movement. On the court, we will have more control if we have more strength in our core.
3. How it relates to pickleball
Just like what I said in step 2, our core is our foundation. One of the things that I teach my patients is that if the foundation isn’t built, the rest of the building won’t be able to be successfully built. Pay attention to your core!
4. Outline & Demonstration
10 Reps Each
- (Hold each position for a 5 count) V hold with a Twist
- (Hold each position for a 5 count) Spiderman Plank Hold
- (Hold each position for a 5 count) Windshield Wipers
- (Hold each position for a 5 count) Bird Dog and Opposite Side Hold
- (Hold each position for a 5 count) Hollow Hold to a V-Sit Hold to a Russian Twist
(Special thanks to @betterpickleball for providing these alternate exercises for those in need - see her post for a video illustrating modifications)
- Hollow hold with a Twist
➞ Legs straight on the floor- lean back slightly and hold without lowering to the floor
➞ Legs straight on the floor-lean back slightly and add a twist
- Spiderman Plank Hold
➞ Base leg knee down
- Windshield Wipers
➞ Knees bent at 90 degrees
- Bird Dog
➞ Hold arm and opposite leg up without moving to the center
- Hollow Hold, V-Sit, Russian Twist
➞ Hollow hold-hands under the hips or arms behind head
➞ V-Sit with feet on the floor
➞ Russian Twist with feet on the floor
5. Go & Do - Return & Report
Review how this fits in your day, ALWAYS! Sometimes it takes multiple times of your routine to find out what you are willing to do consistently. Now, reply to this post and put your proof you completed the challenge! This is a GREAT video challenge for all of us to do that will help us improve our lives and ultimately work together towards a greater goal!