Core Routine - Phase I
Program for New Client
Trainer : Andrew Stearns
Introduction

Welcome!  Take a look at this sample core/abdominal routine below.  All routines are customized to your individual goals and needs.  Sign up and become a member now, so we can get started!

Your trainer,

Andrew Stearns


Warm Up

10 minute cardiovascular


  Summary Of Program
ActivityTypeSetsRepsDurationTempoIntensityRest
Bridge - Supine With TubingExercise212N/A2-2-2 20 seconds
Cobra - Prone on SBExercise210N/A2-5-2 45 seconds
Reverse Trunk Curl - With SB (Alt Arm DB)Exercise210-15N/A2-1-2 30 seconds
Knee To Chest (2 Legs)Exercise210-15N/A2-1-2 30 seconds
Prone Knee Roll in on SBExercise210-15N/A1-1-1 30 seconds
Abdominal Crunch - SB Oblique Against WallExercise210-15 each sideN/A2-1-2 30 seconds
Jack-Knife With Push Up On SBExercise210-15N/A2-1-2 30 seconds
Supine Open and TuckExercise210-15N/A2-1-2 30 seconds
Supine BicycleExercise230N/A2-1-2 30 seconds
Abdominal Crunch - Incline On SBExercise210-15N/A2-1-2 30 seconds
Prone Plank - On Knees, Elbows On SB (Off toes)Exercise21N/A 1 minute hold30 seconds

Cool Down

 

5 minute foam roll lying

 

BRIDGE - SUPINE WITH TUBING
Reps : 12 Sets : Intensity :  
Tempo : 2-2-2 Rest : 20 seconds 
Preparation :
  • Comfortably place tubing around your upper thigh as depicted.
  • Lie flat on your back with your knees bent, feet straight ahead and arms to your side.
Movement :
  • Brace the spine by drawing your abdomen inward.
  • Squeeze glutes and raise pelvis vertically from floor.
  • Maintain glute activity throughout the entire exercise.
  • It is important not to let your back arch at any time during the movement.
  • Use a slow tempo (4 second eccentric / 2 second isometric / 2 second concentric).
  • Do not allow knees to “jut” forward.  The pelvis should move straight up and down.
  • To increase glute activity, lift toes up.
  • Maintain a level pelvis throughout the entire exercise. 


COBRA - PRONE ON SB
Reps : 10 Sets : Intensity :  
Tempo : 2-5-2 Rest : 45 seconds 
Preparation :
  • Lay in prone position with stability ball under sternum.  
  • Legs straight, and core and glutes activated.  


Movement :
  • Brace the spine by drawing your lower abdomen inward.
  • Squeeze glutes and SLOWLY draw the shoulder blades backward (retraction) and downward (depression) while externally rotating the hands so the palms face away from the legs.
  • The chin should be tucked in while lifting the torso off the stability ball. Hold position for recommended time.
  • As strength increases, repetitions may be held for longer periods. Do not allow the head to extend backward.
  • The chin should stay tucked.
  • If client complains of discomfort in the low back, have him or her concentrate on squeezing the glutes (do not externally rotate the hips). Keep feet straight ahead throughout the entire exercise.


REVERSE TRUNK CURL - WITH SB (ALT ARM DB)
Reps : 10-15 Sets : Intensity :  
Tempo : 2-1-2 Rest : 30 seconds 
Preparation :
  • Lie supine on the floor.
  • Press shoulder blades and arms into the floor.
  • Hold ball between heels and buttocks.
Movement :
  • Press the shoulder blades and arms into the floor.
  • Pull pelvis to ribs, lifting the seat off the floor.
  • Lower hips with control.
  • Keep knees stacked over the hips.
  • NOTE:  Hip flexion/extension should be minimized as the motion being trained here should be lumbar flexion/extension which is a relatively small ROM.
Progression Considerations :
  • Press the shoulder blades and arms into the floor.
  • Pull pelvis to ribs, lifting the seat off the floor.
  • In order to further increase the complexity and integrated nature of this movement, add an alternate arm dumbbell press.
  • Lower hips with control.
  • Keep knees stacked over the hips.
  • NOTE:  Hip flexion/extension should be minimized as the motion being trained here should be lumbar flexion/extension which is a relatively small ROM.


KNEE TO CHEST (2 LEGS)
Reps : 10-15 Sets : Intensity :  
Tempo : 2-1-2 Rest : 30 seconds 
Preparation :
  • Lie supine on the ground, knees bent to 90 degrees, and place hands on the ground by your side.
  • Activate core with a drawing in and pelvic floor contraction.
Movement :
  • Extend one leg into triple extension (at hip, knee, and ankle) and lift BOTH legs off the ground.
  • Keep your head down and bring extend leg into chest by flexing the hip, knee, and ankle.
  • Bring leg into triple extension again and repeat.
Progression Considerations :
  • Extend both legs into triple extension (at hip, knee, and ankle) and lift BOTH legs off the ground.
  • Keep your head down and bring both legs into triple flexion at the same time by flexing the hip, knee, and ankle.
  • Bring legs into triple extension again and repeat.
  • ENSURE that no EXCESSIVE arch in the lower back exists when client extends their legs.


PRONE KNEE ROLL IN ON SB
Reps : 10-15 Sets : Intensity :  
Tempo : 1-1-1 Rest : 30 seconds 
Preparation :
  • Lie prone on the ground, hands are slightly wider than shoulder width and spine angles are ‘neutral’.
  • Place shins on the stability ball.
  • Activate core with a drawing in and pelvic floor contraction.
Movement :
  • With your arms extended, perform a stability ball roll – in crunch by bring your knees to your chest.
  • Bring your legs back into triple extension (at hip, knee, and ankle).
  • AVOID letting your back sag by keeping the core engaged and activating the glutes and lats. 


ABDOMINAL CRUNCH - SB OBLIQUE AGAINST WALL
Reps : 10-15 each side Sets : Intensity :  
Tempo : 2-1-2 Rest : 30 seconds 
Preparation :
  • Place feet against a wall, if right hip is on the ball then left foot must be forward of the ball. 
  • Place hip high on the ball and keep neck at 90 degrees to the shoulders.


Movement :
  • Starting in a 45 degree position to the wall, slowly lower the body down until the arm almost touches the ball. 
  • At this stage return to starting position and repeat.
  • Upon completion of the reps, change to opposite side.
  • Be comfortable before starting.
  • Don’t rush the exercise.
  • Keep core activated at all times.


JACK-KNIFE WITH PUSH UP ON SB
Reps : 10-15 Sets : Intensity :  
Tempo : 2-1-2 Rest : 30 seconds 
Preparation :
  • Lie prone on the ground, hands are slightly wider than shoulder width and spine angles are ‘neutral’.
  • Place shins on the stability ball.
  • Activate core with a drawing in and pelvic floor contraction.
Movement :
  • With your arms extended, perform a stability ball roll – in crunch by bring your knees to your chest.
  • Bring your legs back into triple extension (at hip, knee, and ankle) and do a push up.
  • Once your arms are in full extension, repeat movements.
  • AVOID letting your back sag by keeping the core engaged and activating the glutes and lats. 

SUPINE OPEN AND TUCK
Reps : 10-15 Sets : Intensity :  
Tempo : 2-1-2 Rest : 30 seconds 
Preparation :
  • Sit with the hips centered slightly forward of the top of the dome.
  • Flex the knees approximately 90 degrees and rest the toes lightly on the floor.
  • Place the hands on the sides of the dome for support.
  • Lean back slightly, while maintaining neutral posture in lumbar spine.
  • One at a time, lift the legs off the floor until the knees are approximately chest level and the lower legs are parallel to the floor.
Movement :
  • Slowly lean back while simultaneously extending at the hips and knees.
  • Extend until the legs and trunk are almost parallel to the floor.
  • Pause at the bottom of the movement, then flex the hips and knees and return to the starting position.
  • Perform eight to 20 repetitions to fatigue.


SUPINE BICYCLE
Reps : 30 Sets : Intensity :  
Tempo : 2-1-2 Rest : 30 seconds 
Preparation :
  • Lie in a supine position with the lumbar spine centered on the dome.
  • Lift the legs until the knees are bent 90 degrees and aligned over the hips.
  • With the neck in neutral position, place the hands behind the head for cervical support.
  • Flex the spine slightly and hold this "curl" position.
Movement :
  • Slowly begin to alternate the legs in a small "bicycling" motion.
  • When this motion feels balanced and stable, keep the elbows open and begin to rotate the trunk from side to side.
  • Then increase the range of motion of the "bicycling" action of the legs by pulling one knee in toward the chest while simultaneously extending the other parallel to the floor.
  • Perform eight to 20 repetitions to fatigue.
  • Alternate sides with each repetition.


ABDOMINAL CRUNCH - INCLINE ON SB
Reps : 10-15 Sets : Intensity :  
Tempo : 2-1-2 Rest : 30 seconds 
Preparation :
  • Position ball comfortably at lower back.
Movement :
  • Pull the ribs down toward the hips.
  • Stabilize the neck and pelvis - this is the most common problem and needs to be addressed initially.
  • Avoid thrusting the body forward and also control your eccentric (lowering) movement.
  • The ball does not move.
  • The closer the buttocks are to the floor, the less load on the abs and more load on the quads for stabilization.
  • The further away the seat is from the floor, the more load is placed on the abs and less on the quads for stabilization.
  • You can vary the degree of incline by re-positioning the body.


PRONE PLANK - ON KNEES, ELBOWS ON SB (OFF TOES)
Reps : Sets : Intensity : 1 minute hold 
Tempo :  Rest : 30 seconds 
Preparation :
  • Kneeling in front of the proper size SB, place elbows on the ball.
  • Brace abdominals.
Movement :
  • Flex shoulders and roll out to a plank under a controllable speed.
  • Contract shoulder extensors to regain starting position.
  • The abdominals will be maximally braced while in the plank position.
Progression Considerations :
  • Flex shoulders and roll out to a plank under a controllable speed.
  • Contract shoulder extensors to regain starting position.
  • The abdominals will be maximally braced while in the plank position.


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