Core Stability

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CORE STABILITY Essential for health, fitness, & sports performance

The core muscles are the foundation

for all other movement. This workout

targets core muscles deep within the

torso. Strengthening these muscles

stabilizes the spine, pelvis and

shoulders and creates a solid base of

support. With a solid core you are able

to generate powerful movements from

the extremities. This workout is

essential for everyone.

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CORE STABILITY TRAINING

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THEATHLETE INSIDE

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In my previous posts, I've written about why you need to have a strong and stable core for health, fitness, and athletic performance.

Again, I cant emphasis enough the importance of a highly functional core. The functions of the abdominal and core muscles are so numerous, so varied and so complex, that entire textbooks have been written on functional anatomy & kinesiology without even scratching the surface of this highly complex area of movement of our bodies. What this means to you is that since there are more actions and functions of the core than any other body part, there are more possible exercises you can do for core than for any other body part. With literally hundreds of core exercises to choose from, the irony is that most people are still doing workouts that revolve around only a few exercises such as crunches, sit ups, leg raises and maybe some stability ball work...

This is what I call "TRAINING IN ONLY ONE DIMENSION"... and that can spell "trouble".

The end result is muscle weakness, muscle imbalances, injuries, a distended lower abdominal area (mushy belly) and or and a not so impressive midsection. One dimensional training leads not just to progress plateaus and muscle adaptation, but also failure to engage all the functions of the core region, to strengthen thoroughly in every plane of movement, or to develop the proper neurological link to the muscle.

WOW!... I know what you are thinking? He has totally lost me! I just want a great abs/core workout! Not a physlogical lecture on the Lumbo-Pelvic-Hip-Complex.

Just bare with me a bit longer! If we can work together and develop an understanding of how you can build your own progression of core exercises you will feel and see the difference! The core has 29 muscles with 58 different attachments. You gotta work them in the right sequence for success.

The key to optimal training is to develop the various muscular qualities in the right order or in a sound progression. The proper progression to follow is: Stability, Strength, Power. (Bompa, 1994)

By using this workout you are well on your way!

LEVEL 1

CORE

STABILITY

STRONG & StableWARM UP

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WARM UP

Start Finish

Reps & Sets8 - 12 Reps3 - 5 Sets

2. Side - Side1. Front - Back

Berry Roll

STRONG & StableBERRY ROLL

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Start Finish


Start Finish

STRONG & StablePELVIC TILT

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Pelvic Tilt

Start Finish


Arch Back back Flat

STRONG & StableFLOOR BRIDGE

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Floor Bridge

Start Finish


Arch Back

Knee Tuck

STRONG & StableKNEE TUCK

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Start Finish


STRONG & StableCurl

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Curl

Start Finish


Reverse Curl

STRONG & Stable

Start Finish

Reverse Curl

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Airplane

AIRPLANE STRONG & Stable

Start Finish

MTN. Climbers

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T - Extensions

T - EXTENSIONS STRONG & Stable

Start Finish

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STRONG & StableMTN. Climbers

Start

Knee Drive (R/L)

Finish

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Start

Squeeze Glut

Tummy In


Tummy In

MTN - Climbers

3. Arm/leg Jack1. Floor

Side Bridge Jacks

2. Extension

STRONG & Stable

Start Finish

SIDE Bridge Jack

Regression - Side Knee Bridge // side Bridgechrisclarkzone.com

Reps & Sets8 - 12 Reps 3 - 5 Sets

3. Up Position1. Up Position

Scorpion Push-Ups

2. Heel to opposite shoulder right

STRONG & Stable

Start Finish

Scorpion Push-Ups

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4. Heel to opposite shoulder left

4. Up Position

Reps & Sets8 - 12 Reps 3 - 5 Sets Modify

Go to Knees

Rotational Crunch

STRONG & StableROTATIONALCRUNCH

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Start Finish


Crunch

STRONG & StableCRUNCH

Start Finish

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3. Side Stretch1. Chest to Knees 2. Split Leg Reach

STRONG & StableCOOL DOWN

Start

Finish

Start

Finish Finish

Start

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Core stability.pdfCore Fundementals Sample class.pdf

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Core Stability