WELCOME TO CORE ONE!
How to use the Programme
Step 1: Watch the Core Activation, Neutral Spine and About Core Videos.
Step 2: Work on activating your TA.
Step 3: Begin working through the 8 “Core One” Exercises.
Step 4: When ready, progress on to the workouts below.
Step 5: Walk around smugly with an awesome core!
Let's Get Started!
Before you move on..
01
Do you understand the Core?
02
Can you activate your TA?
03
Do you understand the Neutral Spine position?
Exercises 1 - 4
Key Points:
- Maintain Neutral Spine
- Maintain Hip Alignment – avoid hips sagging / dropping down to the side
- Contract that TA!
Key Points:
- Squeeze bum / hips up as high as you can
- Control movement back down
- Adjust distance from heels to bum to make exercise harder or easier
Key Points:
- Really good exercise for back strength
- You might start working just one arm and leg at a time before progressing on to double arm and double leg
- Remember, keep a nice controlled movement back to the floor:-)
Key Points:
- Maintain Neutral Spine
- Keep body weight over shoulders, shoulders in line with wrist.
- Bum / hips not too high or too low just about neutral to shoulders
- Contract that TA!
Key Points:
01
Bird Dog – Maintain neutral spine and hip position, avoid hips dropping or sagging to the side
02
Glute Bridge – Squeeze hips as high as you can and control coming down
03
4 Super Woman – Focus on squeezing and holding the “squeeze” on your mid back throughout
04
4 Point Hold – Maintain shoulder and hip alignment and contract that TA!
Exercises 5 - 8
Key Points:
- Imagine “pulling’ through your Abs to lift your legs – NO swinging of legs!
- Start with one foot on the floor througout exercise to begin activating those Ab muscles!
- When ready, progress on to the harder “scissor” movement version
Key Points:
- Simple introduction to rotational core movements
- Find the point of tension on your Abs
- Contract TA throughout!
Key points:
- Moving on to a dynamic exercise!
- Maintain knee alignment throughout
- Contract TA whilst working on your Squat!
Key Points:
- Good core and upper bodyweight exercise
- Perform quality Press Ups on your knees before attempting full Press Ups
- Big focus on maintaining neutral position in neck throughout exercise
Key Points:
01
Leg raise – Imagine “pulling’ through your Abs to lift your legs, no swinging of legs!
02
Russian Twists – Find the point of tension on your Abs and maintain it throughout
03
Body Weight Squats – Maintain knee alignmet
04
Press Ups – Start on an incline bench or on your knees
Ready for a Workout?
We encourage everyone to do this workout, it’s just great for reducing / reversing that horrible hunched over posture we all end up in and building a strong back, neck and hips!.
Bird Dog: 16 reps (8 each side)
Superman: 16 reps (or 8 each side if performing alternate arms & legs)
4 Point Hold: Hold for 20 – 30 seconds
Glute Bridge: 20 Reps
Rest for 60 seconds
Repeat 3 – 5 times
Perform 2 -3 times per week
A great little intro to building strength your legs, hips and Abs!
Squats: 15 reps
Russian Twists: 18 reps
Glute Bridge: 15 reps
Leg Raises: 16 reps
Rest for 60 seconds
Repeat 2 – 3 times
Perform 2 – 3 times per week
A flat stomach comes from strengthening your core and back (not thousands of Ab crunches!) and then of course burning body fat
4 Point Hold: 30 seconds
Superman: 30 seconds
Leg Raises: 30 seconds
Bird Dog: 30 seconds
Russian Twists: 30 seconds
Rest for 60 seconds.
Repeat 3 – 5 times
Perform 2 – 3 times per week
Time to crank things up a bit with this calorie-burning core conditioning workout! Just maintain perfect form and technique of course!
Press Ups: 45 seconds
Squats: 45 seconds
4 Point hold: 45 seconds
Leg Raises: 45 seconds
Russian Twists: 45 seconds
Press Ups: 45 seconds
Squats: 45 seconds
4 Point hold: 45 seconds
Leg Raises: 45 seconds
Russian Twists: 45 seconds
Rest 20 – 45 seconds after each exercise
Rest 120 secs after circuit
Repeat 1 – 3 times
Perform 2 -3 times per week
BONUS WORKOUTS!
These workouts are some that we have posted across social media and in our blogs over the last few months. Some different exercises to those in “Core One’ and these workouts are quite intense and advanced, but when you feel the time is right, feel free to give them a go!
5 Rounds of Core Work!
A Core Workout we should all be doing!
A simple but challenging Ab Blast – enjoy!
