More Core

Trainer : Anne Falconer

Introduction
Core only workout for people looking for a quick , intense routine to do at home.

Warm Up

Summary Of Program

ActivityTypeSetsRepsDurationTempoIntensityRest
Side Iso-abs with Frontal Plane MovementExercise1-38-10    
Reverse Plank - Table TopExercise1-315-20 sec.   
Iso abs - side with abductionExercise1-38-10    
Crunch – supine jackknifeExercise1-310    
Abdominals - backstrokeExercise1-38    
Cobra - FloorExercise--32-5    

Cool Down

Program Exercises

SIDE ISO-ABS WITH FRONTAL PLANE MOVEMENT

Reps: 8-10 | Sets: 1-3 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex and neutral spine angles.
  • Initiate a thorough dynamic warm-up prior to starting this exercise. This engages the nervous system.
Movement :
  • This movement involves a side iso-abs position with hip movement in the frontal plane.
  • Perform a side iso-abs hold.
  • Raise the top arm towards the ceiling with palm facing forward.
  • Looking straight ahead, move the hip complex up and down in the frontal plane (as shown).
  • Ensure not to overly side flex the spine (a movement of 10-20cm or 6-8 inches is recommended).
  • Repeat for desired number of repetitions.
  • TRAINERS: Ensure the body line is straight, the visual gaze is straight ahead and that there is movement at the Lumbo Pelvic Hip Complex as well as the shoulder complex.


REVERSE PLANK - TABLE TOP

Reps: 1 | Sets: 1-3 | Intensity: -- | Tempo: -- | Rest: -- | Duration: 5-20 sec.

View video
Preparation :
  • Place your hands behind you on the mat with your fingers pointing forward toward your buttocks.
  • Place both feet in front of you flat on the floor hip width apart.
Movement :
  • Lift your torso from the mat to weight bear on both hands and feet evenly.
  • Bring your torso as close as you can to neutral spinal alignment.
  • If you would like to challenge yourself, keep neutral spinal alignment and lift one foot off the floor to 'march'.
  • Hold the position, then return to the starting position and repeat for 3-5 repetitions.


ISO ABS - SIDE WITH ABDUCTION

Reps: 8-10 | Sets: 1-3 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
  • Activate the core with a good drawing in and pelvic floor contraction.
Movement :
  • Start in a iso abs - side lying position, the elbow and knee are on the ground, core is activated, glutes are squeezed and shoulder blades are retracted and depressed.
  • Perform side bridge and simultaneously straighten opposite arm towards ceiling and abduct top leg into triple extension (at hip, knee, and ankle).
  • Hold for desired time and repeat.
  • Trainers: Watch for external rotation in the top leg and for flexion of the hips … if noticed it may indicate that more stretching or more cueing is needed.
  • Other progression: Inertia progression - cable resistance placed on the leg.


CRUNCH – SUPINE JACKKNIFE

Reps: 10 | Sets: 1-3 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Position client supine as pictured with arms over head in neutral spine.
Movement :
  • Perform a crunch with hip flexion reaching toward the toes (as shown).
  • Timing and Coordination are essential to stay balanced and controlled during this exercise.
  • TRAINERS: If any low back pain occurs, modify exercise with shorter lever arms and legs.


ABDOMINALS - BACKSTROKE

Reps: 8 | Sets: 1-3 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
Movement :
  • Begin in a crunch position (shoulders slightly off the mat), ensure that the spine is ‘long’ and not excessively rounded in flexion.
  • Hands are to the side, palms facing up (as shown).
  • While holding the crunch, perform a backstroke motion with one hand. VARIATION: The eyes can follow the hand motion.
  • Once the backstroke motion has been completed, return the hand to the side and alternate sides.

Notes : Work up to 8 on eachside. Stop if you lose good back posiitoning.

COBRA - FLOOR

Reps: 2-5 | Sets: --3 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Laying face down on the floor in prone position, have arms beside your hips.
  • Activate core by drawing in navel towards spine and squeezing glutes.
Movement :
  • With core and glutes activated, lift chest off the floor, lift arms up and back towards the hips rotating thumbs towards the ceiling.
  • Pause momentarily at the top of the lift then return to starting position; at all times keeping the chin tucked into the chest.
  • Upon completion of the movement, repeat.
  • Don't over emphasize arching of the back to lift the chest off the floor. Only lift to where the client is comfortable – no lower back pain should be felt. If so check sequencing of glute, erectors and hamstrings.


Important Disclaimer:
No express or implied warranty (whether of merchantability, fitness for a particular purpose, or otherwise) or other guaranty is made as to the accuracy or completeness of any of the information or content contained in any of the pages in this web site or otherwise provided by personal training on the net. No responsibility is accepted and all responsibility is hereby disclaimed for any loss or damage suffered as a result of the use or misuse of any information or content or any reliance thereon. It is the responsibility of all users of this website to satisfy themselves as to the medical and physical condition of themselves and their clients in determining whether or not to use or adapt the information or content provided in each circumstance. Notwithstanding the medical or physical condition of each user, no responsibility or liability is accepted and all responsibility and liability is hereby disclaimed for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content in this website, and any and all liability for incidental and consequential damages is hereby expressly excluded.

© Copyright Personal Training on the Net 1998 ­ 2020 All rights reserved