Verstegen Series’

Those series are essentially taken off the book “Core Performance” by Mark Verstegen. They are modified in some areas though – for better of for worse – so errors are of course ultimately mine. Also weights and reps used (if given) are all based on my personal exercise schedules.

Series A – Movement Prep (see also here)

  1. Hip Crossover
  2. Scorpion
  3. Calf Stretch
  4. Hand Walk
  5. Inverted Hamstring
  6. Lateral Lunge
  7. Forward Lunge
  8. Backward Lunge with Twist
  9. Drop Lunge
  10. Sumo-Squat-to-Stand

Series B – Pre Hab (see also here)

  1. Physioball Y – 1×10, 2×5, or 3×3
  2. Physioball W
  3. Physioball T
  4. Physioball L
  5. Physioball Push-Up – 1×10
  6. Glute Bridge (one-leg/straight) – 1x10each
  7. Superdog*
  8. Mule Kick*
  9. Fire Hydrant*
  10. Knee-to-Chest*
  11. Quadruped Circles (replaced by the above)
  12. Side Lying Adduction – 1x10each
  13. Side Lying Abduction
  14. Plank (one-arm/one-leg/diagonal) – 2min
  15. Side Plank (on lower leg/on upper leg)

*Not part of the original Verstegen sequence

Series C – Physio Ball

  1. Lateral Roll – 1x10each
  2. Russian Twist – 6kg
  3. Plate Crunch – 1×10@6
  4. Knee Tuck – 1×10
  5. Lying Opposites – 10each
  6. Reverse Hyper – 5×10
  7. Reverse Crunch
  8. Hip Crossover
  9. Bridging

Series D – Elasticity

  1. Base Rotation
  2. Base Side-to-Side
  3. One Leg Over the Line
  4. Split Jump
  5. Squat Jump
  6. Lateral Bound
  7. Ankle Jump
  8. Reactive Stepup
  9. Tuck Jump
  10. Get-Up
  11. Side-to-Side
  12. Jump to Sprint
  13. Three Hurdle Drill
  14. Plyo Pushup

11 thoughts on “Verstegen Series’

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