Core Prehab Test 1

This is a test designed by Gray Cook to assess core muscle imbalances or assymetries in the quadrants (upper left / right, lower left / right) using the chop and lift exercises on the cable machine, single leg-single arm deadlift and Turkish get-up and then work to correct them accordingly using the same exercises. 

I did this last year in April and found the chop from top left down to the right knee and lift from bottom left up to top right were weaker. The deadlifts were more unstable with right foot on the ground and TGUs were weaker with weight in left hand. Then I did 5 weeks of correction that involves doing 2 sets of work on the strong side (S) and 5 on the weak side (W) like this - W-S-W-S-W-W-W on Mon and Fri.

I think this must have worked quite well because today, about 8 months later when I tested, I found less of an imbalance than before, and possibly a reversal in the chop. I will confirm that in the second test though on Saturday.

TEST: 
Pick a weight that you think you can do 6-12 reps with before failing. Failure in this case is a breakdown of form or movement in the core and not absolute failure. For CHOP set the machine on highest level and kneel in a lunge at 90 degrees to cable and outside knee (back leg) down. Hold cable with straight arms across body, pull cable into chest and then straighten arms down towards knee on the ground. Trunk should stay facing forward without any movement. 2 sec concentric, 4 sec excentric, all on an out-breath then pause at top for a full breath. 

Chop (15kg)
Left - 10 reps good form    Right - 12 reps good form

For the LIFT set the machine on bottom level and set up as before with outside knee up (foot on ground). This time arms are straight and point down. Pull cable up and into chest with bent arms, the straighten them up towards opposite quadrant. The idea is to test the ability to develop tension so for both exercises the weight should come to rest on the stack after each rep so you may need to extend the cable with an extra foot long chord.

Lift (10kg)
Left - 12 reps good form    Right - 8 reps good form


The following exercises are for 5 reps only:

1SDL - Single arm-single leg deadlift @ 24kg DB
5 reps each side but easier with left foot down


TGU @ 20kg DB
Left - 5 reps    Right - 5 reps

TGU @ 24kg
Left - 3 reps    Right - 5 reps