Implementation ofCore Exercises

Importance of Core Training

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

Chain)

Anterior Abdominal Muscles

• Rectus Abdominis– Trunk Flexion

• External Obliques– Trunk Rotation to

Opposite Side

• Internal Obliques– Trunk Rotation to

Same Side

Inguinal Region

• Junction of Lower Abdominals and Hip Flexors– Connects Trunk to

Hips

• Important Consideration to Limit Injury

Posterior Abdominal Muscles• Iliopsoas (Psoas Major

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

• Quadratus Lumborum– Lumbar Spine Extension– Aids Respiration

• Erector Spinae– Trunk Extension

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

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

Abdominal Exercises

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

Abdominal Exercises Cont.

Manual Abs• Cross Over Crunch• Leg Lowers• Crunch• Hip Curls• Hanging Abs

Abdominal Exercises Cont….

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

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