After you come in to the facility and do your trigger point/ foam rolling work I start athletes’ off with 4-Way Pillar work. In 2004 I herniated the disc between the L4-L5 vertebrae while performing deadlifts. I was unable to stand  straight and walk for two weeks. From 2004-fall 2006 I was on and off prednisone packs and couldn’t find a way to fix it.  It wasn’t until 2005 while playing at Minnesota State the athletic trainer had me doing 4- way pillar work. Until this day if I don't  start my own training with these 4 exercise then I tend to get back pain. What better way to PRIME the pillar then with 4-way Pillar work. There are many ways to do these exercise but here are the examples of the basics of the 4-way pillar work. The goal is to get the shoulders, torso (transverse abdominal’s) and glute’s activated for training.

Front planks

FrontPlankTimmons

  • While starting in a modified pushup position with your legs straight behind you and your Feet together
  • Push the forearms away from the chest so that your feet and forearms are on the grounds
  • Hold for the prescribed time
  • Pull the belly button into the spine

Side Planks

SidePlankTimmons

  • Bend your arms 90o and place your forearms on the floor with your fist pointing to each side
  • Push the forearms away from the chest so that your feet and forearms are on the grounds
  • Hold for the prescribed time
  • Pull the oblique button into the spine
  • Perform on both sides

 

Glute Bridge

GluteBridgeTimmons

 

  • Lying face up on the ground with arms to side, knees bent, heels on the ground, toes up.
  • Lift hips off the ground until knees, hips and shoulders are in a straight line
  • Hold 2-3 seconds, return to start position and repeat for prescribed number of receptions or hold for the prescribe amount of time