Alternating Arm & Leg Extension Core Performance Exercise

30 Dec Alternating Arm & Leg Extension Core Performance Exercise

The development of the stabilization capacities of the core is integral in the development of sports performance qualities within the athletic population. The health and fitness professional must recognize the process of developing the postural control, neuromuscular efficiency, and stabilization capacities of the lumbo-pelvic-hip complex is sequential in terms of exercise stages. This sequential process will begin with basic stabilization exercises with minimal movement requirements, and progress to more complex exercises.

Initial core stabilization exercises will focus on engaging the deep spinal stabilizers of the core in conjunction with more superficial muscles. The goal of this engagement is to maintain stabilization of the L-P-H (lumbo-pelvic-hip complex) while developing the strength and endurance capacities of the core musculature. Once the athlete or client can maintain postural positioning with engagement of the core, exercise progressions can be implemented to continue the development of the L-P-H for the aforementioned goals.

Improves Your: Deep spinal stabilizers of the core musculature

Why It’s Important: Maintaining stabilization of the L-P-H is essential in the processes of postural control, neuromuscular efficiency, stabilization against compression/torsional/shear forces in the spine, and the transfer of energy through the kinetic chain.

The Common Problem: The athlete will be unable to stabilize the L-P-H due to a lack of core strength and endurance. The resulting situation is a higher potential for injury, poor motor programming, limited efficiency in movement, and lower power outputs.

The Solution: The implementation of a comprehensive core training program which is sequential and progressive in terms of exercises. Initial core exercises will address the stabilization capacities of the core with minimal extremity movements. More complex exercises challenging the stabilization capacities of the L-P-H will be introduced as improvements in exercise execution occurs.

Alternating Arm & Leg Extension

Set Up:

  • Place both of your hands on the floor directly under the shoulders
  • Position both of your knees directly under the hips, eyes looking down, and back flat



  • Simultaneously extend the left arm and right leg
  • Extend both the arm and leg until completely straight. Hold this position for one second
  • Return to the starting position of the exercise
  • Repeat the exercise extending the opposite arm and leg


About Performance Coach Sean Cochran: Sean Cochran, one of the most recognized performance coaches in sports today. A career spanning positions with 2 major league baseball organizations, over 12 years on the PGA Tour and work with top professionals including three-time Masters, PGA, and British Open Champion Phil Mickelson, future hall of famer Trevor Hoffman, and Cy Young award winner Jake Peavy. He has been involved in the production of numerous performance videos and authored books including; Performance Golf Fitness, Complete Conditioning for Martial Arts, and Fit to Hit. He has been a presenter of educational seminars for numerous organizations including the world renowned Titleist Performance Institute.