GHR ISO 4-Way Core Series

Описание: The GHR ISO 4-Way Core Series is an isometric core stability sequence performed on a glute–ham raise machine. Using prone, supine, and both lateral holds, it trains the trunk to resist extension, flexion, and lateral flexion. Because the torso is unsupported and levered horizontally, this series creates a much higher stability demand than floor-based planks.

General setup: Secure the feet under the ankle pads with knees near the front of the thigh pad. Adjust the pad height so the torso can reach a horizontal position when hinging from the hips. Maintain a neutral spine with the ribcage stacked over the pelvis and breathe under control throughout all holds.

Prone hold (anti-extension): Face down and hinge forward until the torso is parallel to the floor, forming a straight line from shoulders to knees. Squeeze the glutes and hamstrings and brace the core to prevent the low back from sagging.

Supine hold (anti-flexion): Face up and lean the torso back to parallel while keeping the hips extended. Brace the abs and squeeze the glutes to avoid arching or collapsing through the spine.

Lateral holds (anti-lateral-flexion): Perform side-lying holds on both the right and left sides. Hinge sideways to a horizontal position and engage the obliques, quadratus lumborum, and glute medius to keep the body in a straight line.

Programming: One series includes prone, supine, right lateral, and left lateral holds. Use 15–30 seconds per position for 1–3 rounds. Prioritize alignment and control over longer hold times and keep all positions pain-free.