Here is a complete core training program on the Procedos Platform9, divided into three categories:
Standing core exercises without weights
Core exercises with dumbbells
Core exercises with resistance bands at different anchor points
Each exercise is designed to emphasize movement in multiple planes (sagittal, frontal, transverse) and various foot positions to reflect the real-world functionality and importance of position-based training.
Summary
Performing squats on Procedos Platform9 with cognitive elements provides both physical and mental benefits. Variations in foot positioning activate different muscle groups and challenge balance, while cognitive tasks strengthen brain functions and memory. This combination is an effective approach to enhance overall performance and health.
Wide Stance (45°-135°): Activates the inner thighs and glutes, promoting hip mobility and stability.
Narrow Stance ("START" position): Enhances balance and core engagement.
Diagonal Stance (45°-135°): Targets rotational stability and engages obliques.
Split Stance (90°-180°): Challenges dynamic balance and mimics functional movement patterns.
Single-Leg Stance: Focuses on unilateral strength, proprioception, and ankle stability.
By using varied stances, these exercises not only strengthen the muscles but also enhance functional fitness, making them ideal for athletes and general fitness enthusiasts.
