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Advanced Core Stength

These exercises are suggestions for an advanced work out program that can be done without any equipment. YOU SHOULD CONSULT WITH YOUR PHYSICIAN OR OTHER HEALTH CARE PROFESSIONAL BEFORE STARTING THIS OR ANY OTHER FITNESS PROGRAM.

Exercises NOTES
1

push up (plyometric - continuous)

1. Start in a push-up position with your hands beneath your shoulders and your legs straight behind you.
2. Lower your chest to the floor.
3. Immediately push your body up, explosively, so that your hands leave the floor.
4. Upon landing, immediately begin your next repetition.
5. Continue for the remainder of the set.

Be sure to: Keep your body in a straight line with your hands directly under your shoulders.

You should feel it: Working your chest, shoulders, and arms.

2

plank - kneeling with arm lift

1. Start in a modified push-up position with your knees on the ground and your hands under your shoulders.
2. Keeping your torso stable, lift one arm up and out, holding for 1 to 2 seconds.
3. Return to the starting position.
4. Repeat with the opposite arm.
5. Continue alternating to complete the set.

Be sure to: Push your chest as far away from the ground as possible and maintain a straight line from your knees through to the top of your head.

You should feel it: Working your torso and shoulders.

3

oblique crunch - 2 point

1. Start on your hands and knees with your back flat and stomach tight. Straighten one leg behind you and place your opposite hand behind your head.
2. Bring your elbow under your body toward your opposite hip and pause.
3. Rotate your elbow back through the starting position and as high as possible and hold for 1 to 2 seconds.
4. Complete the set on one side before repeating on the other side.

Be sure to: Start with a small range of motion and gradually increase.

You should feel it: Working your torso.

4

trunk rotation - standing

1. Stand with your feet wider than shoulder-width apart, knees slightly bent, and arms straight out to your sides at shoulder height.
2. Pivoting on one foot, bend your knees while rotating your hips and torso about 90 degrees.
3. Reverse back through the starting position, continuing to rotate 90 degrees in the opposite direction.
4. Continue alternating to complete the set.

Be sure to: Keep your chest up and rotate through your hips.

You should feel it: Stretching your hips and torso.

5

forward lunge, elbow to instep - walking

1. Stand tall with your feet hip-width apart and arms at your sides.
2. Step forward into a lunge with one foot, placing the opposite hand on the ground for support and the same side elbow toward the inside of the front foot. Hold this position for 1 to 2 seconds.
3. Take the hand that was inside of the front foot and place it outside of the foot and push your hips toward the sky. Hold this position for 1 to 2 seconds.
4. Drop your hips, raise your chest, and step into the next repetition with the opposite leg.
5. Continue alternating to complete the set.

Be sure to: Keep your rear leg straight and do not let your knee touch the ground.

You should feel it: Stretching the groin, glute, and hamstring of the front leg and the hip flexor of the back leg.

6

rotational squat

1. Stand with a sandbag draped across back of your shoulders, supporting it with your hands.
2. Rotate shoulders and hips to one side as you squat back and down.
3. Push through hips and return to starting position.
4. Repeat in opposite direction to complete 1 rep.

Be sure to: Keep your chest up, back flat, and do not let your knees collapse to the inside throughout the movement.

You should feel it: Working your glutes, hamstrings, and quads.

7

lateral squat - low

1. Stand with your feet wider than shoulder-width apart.
2. Keeping your chest up and back flat, shift your hips down and to the side by bending one knee and straightening the opposite leg.
3. Keeping your hips at the same low level, push through your hip to shift your weight to the opposite leg.
4. Continue alternating to complete the set.

Be sure to: Keep hips low throughout the movement with your “working” knee behind your toes.

You should feel it: Stretching your glutes, groin, hamstrings, and quads.

8

push up

1. Start in the classic push-up position with your hands beneath your shoulders and your legs straight behind you.
2. Keeping your torso stable and hips square to the ground, bend your elbows to lower your body towards the ground.
3. Without touching the ground, push yourself back up.
4. Continue for the full set.

Be sure to: Keep your body in a straight line and push your chest as far away from your hands as possible.

You should feel it: Working your chest, arms, and torso.

9

hip abduction - quadruped

1. Start on your hands and knees with your torso engaged and your shoulders pushed away from the floor.
2. Keeping your knee bent, lift one leg out to the side and slightly back.
3. Return to the starting position.
4. Complete the set on one side before repeating on the other leg.

Be sure to: Do not allow any movement through your torso as you lift your leg.

You should feel it: Working your glutes.

10

squat

1. Stand with your feet shoulder-width apart and pointing straight ahead, arms at your sides.
2. Initiating the move with your hips, squat back and down until your thighs are parallel to the floor. As you descend, raise your arms out in front of you.
4. Return to a standing position by pushing through your hips while you lower your arms.
5. Continue for the remainder of the set.

Be sure to: Keep your chest up, back flat, and do not let your knees collapse to the inside.

You should feel it: Working your glutes, hamstrings, and quads.

11

reverse crunches

1. Lie face up on the ground with your hips bent 90 degrees and your legs relaxed.
2. Slowly pull your knees toward your chest by tilting your pelvis until your tailbone lifts off the floor.
3. Lower back down without allowing your feet to touch the floor.
4. Continue for the remainder of the set.

Be sure to: Keep your stomach tight and neck relaxed.

You should feel it: Working your abdominals.

12

dynamic pillar bridge (time)

1. Lie facedown in a push-up position, with your forearms resting on the floor.
2. Push up off your elbows, supporting your weight on the forearms. Tuck your chin so that your head is in line with your body. Pull your toes towards your shins.
3. Keeping your torso stable and your back flat, slowly reach your forearms out in front of you, going as far as you can without losing a stable torso.
4. Reverse the movement pattern to the starting position.
5. Continue for the remainder of the set.

Be sure to: Keep your stomach tight and do not allow your hips to sag.

You should feel it: Working your shoulders and torso.

13

plank running (dynamic)

1. Start in a push-up position with your feet shoulder-width apart and your hands under your shoulders.
2. Without moving your torso, slide one knee toward your chest, flexing at the hip.
3. Return your leg to the starting position while simultaneously sliding your opposite knee toward your chest.
4. Continue alternating to complete the set.

Be sure to: Keep your torso stable and your back neutral throughout the set.

You should feel it: Working your torso and shoulders.

14

glute bridge - marching (w/ leg lock)

1. Lie faceup with your arms to the side, knees bent, and heels on the ground.
2. Grab one knee with both hands, pull it toward your chest, and hold it there throughout the movement.
3. Fire (squeeze) the glute of your down leg to lift your hips toward the sky, supporting your weight on your down heel and shoulders.
4. Hold this position for 1 to 2 seconds and then return to the starting position and repeat with the opposite leg.
5. Continue alternating to complete the set.

Be sure to: Keep your torso stable throughout the movement.

You should feel it: Working your glutes, hamstrings, and lower back.