CORE WARM-UP
PAUITE ROLLS
Legs in butterfly position with soles of feet in contact
Hands hold either ankles or tops of feet
Roll onto shoulder, then across back, allowing the momentum created throughout the motion to return to the starting position
SEAL ROLLS
Keep arms above your head and elbows locked
Flex glutes
IPSILATERAL DEAD BUGS
Apply pressure with hand on knee to create tension in core
Pay attention to toe pointed that is straight and toe dorsiflexed on leg that is bent
Reach opposite side
CONTRALATERAL DEAD BUGS
Apply pressure with opposite hand on knee to create tension in core
Pay attention to toe pointed that is straight and toe dorsiflexed on leg that is bent
Reach with opposite hand
IPSILATERAL LIVE BUGS
Lift one knee to create 90 degree at hip and knee, toe should be dorsiflexed
Apply pressure with the same-side hand on knee to create tension in core
Reach with opposite hand
CONTRALATERAL LIVE BUGS
Lift one knee to create 90 degree at hip and knee, toe should be dorsiflexed
Apply pressure with opposite hand on knee to create tension in core
Reach with opposite hand
BRACE ROCKING
Keep forearms on knees to create tension in core
Keep a straight back as you rock forward
Chest up
BRACE ROCKING WITH V SIT
Keep forearms on knees to create tension in core
Keep a straight back as you rock forward
Chest up and extend legs into a "V" shape as you roll to a sitting position
BRACE ROCKING WITH ONE LEG SIT
Keep forearms on knees to create tension in core
Keep a straight back as you rock forward
Chest up and alternate extending one leg at a time out in front of you (other leg remains bent)
HARD STYLE PLANK
Flex glutes
Neutral spine
Pull with forearms towards core
Create tension in feet by pulling towards core
HARD STYLE PLANK WITH ONE LEG
Flex glutes
Neutral spine
Pull with forearms towards core
Create tension in feet by pulling towards core
Raise one leg at a time
HARD STYLE PLANK WITH ONE ARM
Flex glutes
Neutral spine
Pull with forearms towards core
Create tension in feet by pulling towards core
Raise one arm at a time, locked elbow
HIGH HARD STYLE PLANK
Flex glutes
Neutral spine
Pull with hands towards core
Create tension in feet by pulling towards core
HIGH HARD STYLE PLANK WITH ONE LEG
Flex glutes
Neutral spine
Pull with forearms towards core
Create tension in feet by pulling towards core
Raise one leg at a time
HIGH HARD STYLE PLANK WITH ONE ARM
Flex glutes
Neutral spine
Pull with forearms towards core
Create tension in feet by pulling towards core
Raise one arm at a time, locked elbow
HARD STYLE CAT COW
Deep smooth breathing
Pull with hands and knees towards core as spine rounds to create tension
Push away from core with hands and knees as you straighten your back
HARD STYLE SNAKE
When moving head to one side, apply tension towards core with hand on the side head is moving to and apply tension with opposite knee towards hand on that side
The other side: Apply tension away from core with the hand opposite side of the head and away from the opposite side of that hand
6 POINT CORE STABILITY CRAWL (FORWARD/BACKWARD)
Keep a flat back,neutral spine
Move left arm at same time as right leg and vice versa in unison
6 points of contact with ground: 2 hands, knees, feet
6 POINT CORE STABILITY CRAWL (TO EACH SIDE)
Keep a flat back,neutral spine
Move left arm at same time as right leg and vice versa in unison
6 points of contact with ground: 2 hands, knees, feet
4 POINT CORE STABILITY CRAWL (FORWARD/BACKWARD)
Keep a flat back, neutral spine
Knees are lifted off the ground, maintain 90 degree angle between torso and quad, quad and lower leg
Move left arm at same time as right leg and vice versa in unison
4 POINT CORE STABILITY CRAWL (TO EACH SIDE)
Keep a flat back, neutral spine
Knees are lifted off the ground, maintain 90 degree angle between torso and quad, quad and lower leg
Move left arm at same time as right leg and vice versa in unison
SPIDERMAN CRAWL
Take large steps, should feel stretch in hipflexer that is extended
Toes of extended leg should be curled under
Breathe throughout movement and move slowly
SPIDERMAN CRAWL WITH OVERHEAD REACH
Take large steps, should feel stretch in hipflexer that is extended
Toes of extended leg should be curled under
When raising arm, turn head to look upwards with raised arm
Breathe throughout movement and move slowly
INCHWORM
Keep back straight throughout
Work the mobility
LUMBAR ROTATION IN TABLE TOP
Kneeing position, with one elbow between knees
Other hand (palm faced upwards) is resting on low back, creating a "wing" with arm
Head follows rotation of trunk
THORACIC ROTATION IN TABLE TOP
Kneeing position, with one elbow between knees
Other hand is resting on back of head
Head/eyes follow rotation of thoracic spine
BAND HAMSTRING PULL
Band is positioned across upper back, under one shoulder
Allow band to raise hamstring to feel stretch, hold at top of stretch
Engage glute to pull hamstring down
Move slowly
FORWARD HALF KNEELING HIP HINGE
Hinge your hips back while keeping back straight (Work the mobility/stretch in the back in your hips)
Chest up as you move
As you come forward, flex glute on side with knee on ground
OPEN HALF KNEELING HIP HINGE
Hinge your hips back while keeping back straight (Work the mobility/stretch in the back in your hips)
Chest up as you move
As you come forward, flex glute on side with knee on ground and place hand of the inside of the knee of the leg that is out to the side.
CROW POSE
Hands are shoulder-width apart
Place knees on the backside of the upper arms (tricep area)
Rock weight onto arms as your feet leave the ground
Balance and breathe deeply
STANDING THORACIC ROTATIONS
Head follows body
Rotate to the end of movement range
Move slowly