core stability
Post on 06-Nov-2015
26 Views
Preview:
DESCRIPTION
TRANSCRIPT
-
chrisclarkzone.com
CORE STABILITY Essential for health, fitness, & sports performance
The core muscles are the foundation
for all other movement. This workout
targets core muscles deep within the
torso. Strengthening these muscles
stabilizes the spine, pelvis and
shoulders and creates a solid base of
support. With a solid core you are able
to generate powerful movements from
the extremities. This workout is
essential for everyone.
Ignite
C
C
chrisclarkzone.com
LifeYOUR
tm
tmSTACIE CLARKMOUNTAIN CLIMBERS
CORE STABILITY TRAINING
chrisclarkzone.com
c
ctm
THEATHLETE INSIDE
-
CHRISCLARKZONE.COM
In my previous posts, I've written about why you need to have a strong and stable core for health, fitness, and athletic performance.
Again, I cant emphasis enough the importance of a highly functional core. The functions of the abdominal and core muscles are so numerous, so varied and so complex, that entire textbooks have been written on functional anatomy & kinesiology without even scratching the surface of this highly complex area of movement of our bodies. What this means to you is that since there are more actions and functions of the core than any other body part, there are more possible exercises you can do for core than for any other body part. With literally hundreds of core exercises to choose from, the irony is that most people are still doing workouts that revolve around only a few exercises such as crunches, sit ups, leg raises and maybe some stability ball work...
This is what I call "TRAINING IN ONLY ONE DIMENSION"... and that can spell "trouble".
The end result is muscle weakness, muscle imbalances, injuries, a distended lower abdominal area (mushy belly) and or and a not so impressive midsection. One dimensional training leads not just to progress plateaus and muscle adaptation, but also failure to engage all the functions of the core region, to strengthen thoroughly in every plane of movement, or to develop the proper neurological link to the muscle.
WOW!... I know what you are thinking? He has totally lost me! I just want a great abs/core workout! Not a physlogical lecture on the Lumbo-Pelvic-Hip-Complex.
Just bare with me a bit longer! If we can work together and develop an understanding of how you can build your own progression of core exercises you will feel and see the difference! The core has 29 muscles with 58 different attachments. You gotta work them in the right sequence for success.
The key to optimal training is to develop the various muscular qualities in the right order or in a sound progression. The proper progression to follow is: Stability, Strength, Power. (Bompa, 1994)
By using this workout you are well on your way!
LEVEL 1
CORE
STABILITY
-
STRONG & StableWARM UP
chrisclarkzone.com
WARM UP
Start Finish
Reps & Sets8 - 12 Reps3 - 5 Sets
-
2. Side - Side1. Front - Back
Berry Roll
STRONG & StableBERRY ROLL
chrisclarkzone.com
Start Finish
Reps & Sets8 - 12 Reps3 - 5 Sets
Start Finish
-
STRONG & StablePELVIC TILT
chrisclarkzone.com
Pelvic Tilt
Start Finish
Reps & Sets8 - 12 Reps3 - 5 Sets
Arch Back back Flat
-
STRONG & StableFLOOR BRIDGE
chrisclarkzone.com
Floor Bridge
Start Finish
Reps & Sets8 - 12 Reps3 - 5 Sets
Arch Back
-
Knee Tuck
STRONG & StableKNEE TUCK
chrisclarkzone.com
Start Finish
Reps & Sets8 - 12 Reps3 - 5 Sets
-
STRONG & StableCurl
chrisclarkzone.com
Curl
Start Finish
Reps & Sets8 - 12 Reps3 - 5 Sets
-
Reverse Curl
STRONG & Stable
Start Finish
Reverse Curl
chrisclarkzone.com
Reps & Sets8 - 12 Reps3 - 5 Sets
-
Airplane
AIRPLANE STRONG & Stable
Start Finish
MTN. Climbers
chrisclarkzone.com
Reps & Sets8 - 12 Reps3 - 5 Sets
-
T - Extensions
T - EXTENSIONS STRONG & Stable
Start Finish
chrisclarkzone.com
Reps & Sets8 - 12 Reps3 - 5 Sets
-
STRONG & StableMTN. Climbers
Start
Knee Drive (R/L)
Finish
chrisclarkzone.com
Start
Squeeze Glut
Tummy In
Reps & Sets8 - 12 Reps3 - 5 Sets
Tummy In
MTN - Climbers
-
3. Arm/leg Jack1. Floor
Side Bridge Jacks
2. Extension
STRONG & Stable
Start Finish
SIDE Bridge Jack
Regression - Side Knee Bridge // side Bridgechrisclarkzone.com
Reps & Sets8 - 12 Reps 3 - 5 Sets
-
3. Up Position1. Up Position
Scorpion Push-Ups
2. Heel to opposite shoulder right
STRONG & Stable
Start Finish
Scorpion Push-Ups
chrisclarkzone.com
4. Heel to opposite shoulder left
4. Up Position
Reps & Sets8 - 12 Reps 3 - 5 Sets Modify
Go to Knees
-
Rotational Crunch
STRONG & StableROTATIONALCRUNCH
chrisclarkzone.com
Start Finish
Reps & Sets8 - 12 Reps 3 - 5 Sets
-
Crunch
STRONG & StableCRUNCH
Start Finish
chrisclarkzone.com
Reps & Sets8 - 12 Reps 3 - 5 Sets
-
3. Side Stretch1. Chest to Knees 2. Split Leg Reach
STRONG & StableCOOL DOWN
Start
Finish
Start
Finish Finish
Start
chrisclarkzone.com
Reps & Sets8 - 12 Reps 2 - 3 Sets
-
the
CoreTrainingSeries
C
Ctm
chrisclarkzone.com
Core stability.pdfCore Fundementals Sample class.pdf
top related