©2018 Just Athletics Track Club

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