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Implementation of Core Exercises

Implementation of Core 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

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Implementation of Core Exercises

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  1. Implementation ofCore Exercises

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

  3. Anterior Abdominal Muscles • Rectus Abdominis • Trunk Flexion • External Obliques • Trunk Rotation to Opposite Side • Internal Obliques • Trunk Rotation to Same Side

  4. Inguinal Region • Junction of Lower Abdominals and Hip Flexors • Connects Trunk to Hips • Important Consideration to Limit Injury

  5. Posterior Abdominal Muscles • Iliopsoas (Psoas Major & Minor; Iliacus) • Hip Flexion • Lumbar Spine Flexion • Quadratus Lumborum • Lumbar Spine Extension • Aids Respiration • Erector Spinae • Trunk Extension

  6. 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

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

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

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

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

  11. 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 Abdominal Exercises Cont….

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