Transcript
Page 1: Implementation of Core Exercises

Implementation ofCore Exercises

Page 2: Implementation of Core Exercises

Importance of Core Training• Injury Prevention• Balance• Posture• Base of Power• Proper Energy Transfer (Kinetic

Chain)

Page 3: Implementation of Core Exercises

Anterior Abdominal Muscles• Rectus Abdominis

– Trunk Flexion• External Obliques

– Trunk Rotation to Opposite Side

• Internal Obliques– Trunk Rotation to

Same Side

Page 4: Implementation of Core Exercises

Inguinal Region• Junction of Lower

Abdominals and Hip Flexors– Connects Trunk to

Hips• Important

Consideration to Limit Injury

Page 5: Implementation of Core Exercises

Posterior Abdominal Muscles• Iliopsoas (Psoas Major

& Minor; Iliacus)– Hip Flexion– Lumbar Spine Flexion

• Quadratus Lumborum– Lumbar Spine Extension– Aids Respiration

• Erector Spinae– Trunk Extension

Page 6: Implementation of Core Exercises

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

Page 7: Implementation of Core Exercises

Abdominal ExercisesBody Weight• Toe Touches• Crunch• Twist (variation)• Bikes• Jack Knife• Running Mans• Leg Lowers• Wipers• Flutter Kicks• Side Bend• Quadrupeds (variations)• Superman's

Page 8: Implementation of Core Exercises

Abdominal ExercisesWeighted Abs• Toe Touches• Crunch• Twist (variation)• Bikes• Jack Knife• Running Mans• Side Bend

Page 9: Implementation of Core Exercises

Abdominal Exercises Cont.Manual Abs• Cross Over Crunch• Leg Lowers• Crunch• Hip Curls• Hanging Abs

Page 10: Implementation of Core Exercises

Abdominal Exercises Cont….Med-ball • Over-Unders• Partner Twist (variations)• Woodchoppers• Chest Pass• Scoop Toss• In and Outs• Med-ball Leg Lowers• Dina Disc

Page 11: Implementation of Core Exercises

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


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