Download - Implementation of Core Exercises
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Implementation ofCore Exercises
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Importance of Core Training• Injury Prevention• Balance• Posture• Base of Power• Proper Energy Transfer (Kinetic
Chain)
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Anterior Abdominal Muscles• Rectus Abdominis
– Trunk Flexion• External Obliques
– Trunk Rotation to Opposite Side
• Internal Obliques– Trunk Rotation to
Same Side
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Inguinal Region• Junction of Lower
Abdominals and Hip Flexors– Connects Trunk to
Hips• Important
Consideration to Limit Injury
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Posterior Abdominal Muscles• Iliopsoas (Psoas Major
& Minor; Iliacus)– Hip Flexion– Lumbar Spine Flexion
• Quadratus Lumborum– Lumbar Spine Extension– Aids Respiration
• Erector Spinae– Trunk Extension
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Implementation• Progressive Overload 3-4 weeks
* Instruction* Development * Sub-mastery * Mastery
• Repetitions* 10 -15- 25 – 35
• Technique– Isolated Muscles– Combination of Muscles
• Types– Body Weight– Manual– Weighted– Med-ball– Stability Ball
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Abdominal ExercisesBody Weight• Toe Touches• Crunch• Twist (variation)• Bikes• Jack Knife• Running Mans• Leg Lowers• Wipers• Flutter Kicks• Side Bend• Quadrupeds (variations)• Superman's
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Abdominal ExercisesWeighted Abs• Toe Touches• Crunch• Twist (variation)• Bikes• Jack Knife• Running Mans• Side Bend
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Abdominal Exercises Cont.Manual Abs• Cross Over Crunch• Leg Lowers• Crunch• Hip Curls• Hanging Abs
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Abdominal Exercises Cont….Med-ball • Over-Unders• Partner Twist (variations)• Woodchoppers• Chest Pass• Scoop Toss• In and Outs• Med-ball Leg Lowers• Dina Disc
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Abdominal Exercises Cont….Stability Abs• Knee Tucks• Pikes• Hip Rotations• Leg Lowers
Iso-Abs• Plank Hold• Plank w/ Knee Drive• Plank w/ Side Kicks• 1 foot Plank• Side Plank• Reverse Plank