Stopped lifting to fix my postural issues (being my weak core, bad glute activation etc)
I am currently doing 5 sets of planks for max time, every other day but i think i am approaching this too much as if it was a weighted lift and i think i should up the volume (a lot?).
Can anyone advise me on something too work towards volumewise?
I see people doing 30 mins ab circuits in the gym all the time, but it always seemed kind of pointless to me, but now i am starting to think that if i am not going to add weight i should aim to add volume every time.
So i am basically looking for a planking “program”. by the way i do the rkc planks.[/quote]
The RKC planks/ prone bridges.
What exactly is your goal?
Are you rehabbing something?
Because like it had been said excluding weight lifting or resistance training might not be a good idea.
I really don’t know how one would progress on RKC planks, since they a really good activation drill more so than a actual excerise, in my opinion.
Most people shoot for maximum tension in the RKC plank, but try to superset them with kettlebell swings (RKC swings ). Only wayto progress on those that i can think of. [/quote]
My goal now is basically to have a strong core good posture and thereby a good base to start lifting again an build my strength on a solid foundation, instead of on the card house that i started building it on in the past, not really rehabbing injuries but trying to fix Lordosis, weak abs, bad control of my glutes, tight hipflexors, scapular dyskinesis, weak obliques, tennis elbow etc lol.
Lifting for the past year has been a slur and i ended up irritating mostly my back even more than it already is irritated from daily activties.
Is bad form the cause? Yes definitely, but i think the bad form is say 90% caused by me just not having drilled enough movement with a solid neutral spine tensed abs glutes etc.
So thats what i am trying to build now so i can focus on other cues during the lifts instead of 5 things at the same time.
Basically i want to hit the exerises i am doing, scaption, planking , push up plus etc really really hard for say 2 months and from there try to start lifting again.
I am just not exactly sure how i should progress on these exercises for maximal benefit, thats why i made this topic. [/quote]
I believe that having resistance training program will go a long way in helping improve your postural issues.
Different cues for different issues, but add many coaches have said, it’s not the excerise, it’s how you perform it.
You need to break down a movement into segments, if it is too complicated for you, not remove it altogether.
Post videos of your lifts for feedback.
Give that a try.