Exercises for a Strong Core.
This fitness workout combines core training with release techniques. Every move draws on the core muscles creating a strong foundation for all physical challenges.
Warm Up – 10 Minutes
Set One
Knee Lifts
- Keep knees at 90 degrees
- Lift knees above hips, then lower back to floor;2 counts, 2 counts down. 8 reps
- Be mindful of spine
Bridge
- Place feet on floor near buttocks
- Push through heels to lift hips
- Squeeze gluteals, 16 pulses
Set Two
Two Count Crunch
- With fingertips at temples, crunch ribs to hips, 2 counts up, 2 counts down. 8 reps
Single leg bridge
- Lift hips into bridge
- Extend right leg straight to ceiling
- Squeeze left hip up, using L glute and hamstring. 24 pulses
Set Three
Double 2-count crunch
- Repeat 2 count crunch from above, adding knee lift.
Single-leg bridge
- Repeat same move as above, opposite side.
Set Four
Double 2-count crunch with optional extension
- Repeat double 2- count crunch. Add option of extending legs 45 degrees, arms over head.
- Keep head and shoulders lifted, 8 reps.
Floor Work – 10 Minutes
Set One
Plank
- Set up in structurally correct plank, either on forearms and toes or on forearms and knees.
- Ensure elbows are directly beneath shoulders, spine in neutral, and deep core muscles are engaged.
- Gaze at thumbnails, keeping neck neutral.
- Hold for 45 seconds.
Back Extension
- Lie prone at 90 degrees like goal posts
- Lift chest away from floor, engaging spinal extensors
- Pulse 3x up, then lower back down
- Do 8 triple-pulse reps
Set Two
Plank with Leg Hold
- Start in plank position
- Extend leg to hip level, hold
- Perform this alternating holding pattern: 15 seconds centre, 15 seconds right side, 15 seconds centre, 15 seconds left side hold.
Airplane back extension
- Lift both chest and thigs off floor
- Anchor through glutes
- Do 8 triple-pulse reps
Set Three
Plank with glute pulse
- Set up in plank
- Bend R knee so foot faces ceiling
- Pulse foot towards ceiling using gluteals, while holding plank; 24 pulses.
- Repeat L side
Airplane back extension
- 16 single-count reps
Standing Glute work and Balance
Set One
Lunge Combo, R
- Do stationary lunge, R foot forward; 16 pulses
- Do repeat lunge, 16 reps. From bottom of lunge, lift L leg through to a balance knee position. Modify by touching foot to floor.
Single leg squat, R:
- Balance on R leg
- Extend L leg back, touching toe to floor or allowing toe to hover.
- Squat down and up through R leg only, letting L leg slide back and forth inches from floor, touching down only when needed, 16 reps.
- Extend arms to sides if needed for balance.
Squat combo, R
- Do standard squat, 16 reps. Keep feet parallel and hip width apart.
- Transition to squat with kick-back/glute squeeze at top of movement, R; 8 reps
- Do single leg kick back R; 24 reps.
Chest and Side Work (10 Minutes)
Push Up
- Do standard pushup from full position or from knees; 16 reps
Bent knee triple side crunch, R side
- Sit on mat in side lying position, knees bent at 90 degrees.
- Extend bottom arm at shoulder level, palm up
- Crunch ribs to hips, lifting bottom shoulder of floor, 12 reps.
- Repeat pushups, this time with 12 slow reps, 2 counts up, 2 counts down.
- Repeat bent knee triple side crunch, L side; 12 reps.
Push up with R leg glute press
- Add R side glute press to push up (bend knee and press foot to ceiling); 16 reps
- Repeat L side
Long side crunch
- Set up in side lying position, legs extended, lifted an inch off the floor.
- Crunch top knee toward top elbow, bringing ribs to hips, lifting bottom shoulder, 16 reps.
- Repeat, opposite side
Foam Rolling (20 Minutes)
Stretch Sequence
- Chest: Open arms at shoulder height, letting backs of hands rest on or just above ground, releasing pectorals. After 30 seconds, tip L and hold (30 secs), Repeat R
- Lats: With arms by hips ‘back stroke’ arms up and over, allowing them to rest extended as lat muscles release (30 seconds each side). Keep ribs knitted, lower back neutral against foam roller.
Roll sequence
- Spine: Roll from tailbone to shoulders several times, shifting to place more pressure on R and L sides as needed.
- Glutes: Cross R leg over L thigh in figure four stretch. Roll from top of hip to sit bone. Switch sides.
- Hamstrings: Roll length of each hamstring several times, changing angles. Cross one leg over the other to increase pressure
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