Standard Core Photo PDF

Standard Core Routine

Modified BicycleLie on your back and hold one leg up in theair. Your thigh should be perpendicular to yourbody and your shin parallel to the ground.Hold your other leg 2-3 inches off the ground.Hold for several seconds and switch legs.Make sure your lower back is in a neutralposition during the entire exercise. You canput one hand in the small of your back togauge this: make sure your back neitherpresses down or lifts up from your hand.

Plank45 - 60 secslie on your stomach and prop your weight onyour forearms and toes. Keep a straight linefrom your head to your feet and hold thisposition for the entire exercise.

BridgeLie on your back with your feet flat on theground. Lift your hips so there is a straight linefrom your shoulders to your knees. Extendone leg straight out, hold for several seconds,then put it back down on the ground andrepeat. Make sure your hips don’t dip or yourbutt sags to the ground.

Side Plank5 - 10 leg raises (each side)On your side, lift your body so your weight ison one forearms and the side of one foot.There should be a straight diagonal line fromyour head to your feet. I usually do 10 lateralleg raises during this exercise as an advancedform of the exercise.

Modified Bird DogThigh parallel to ground; foot straight to ceilingSwitch sides every 3 - 5 secsCould add arm reaches per extension

In a table position, lift your left arm so it’sparallel to the ground. At the same time, liftyour right leg so your thigh is parallel to theground and your shin is perpendicular. Yourknee should be bent at 90 degrees and yourglute muscle activated. Hold for severalseconds and switch sides.

Supine Leg Lift12" off the ground, hold for 3-5 secs, alternate

Lie on your back with your weight on yourelbows and heels, lift your hips and keep astraight line from your toes to your shoulders.Lift one leg about 8 inches off the ground, holdfor several seconds, and repeat with theopposite leg.