1.FLOOR BASED CORE SESSIONS

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Lynne Melton
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spine/pelvis, breathing 1. Single Leg Lowers 10121 2x30 Maintain 90 degrees at knee.

Quadriped Lift Off with Hip Extension 11252 Hold ext for 2 count. 1-3x10 ea leg.

Quadriped Lift Off Row Dogg 11265 1-3 x 10 ea leg/arm 5.

Goal - stabilization with resistance and limb movements 6.

Maintain chin tuck and posture. Weight is moderate 7.

Maintain chin tuck and posture. Weight is moderate. 8.

maintain chin tuck and posture. Weight is moderate 9.

1 Name Tschana Schiller Team Nordic Sport Cross Country Program Type Strength and Conditioning Keyword Core Sessions 1.FLOOR BASED CORE SESSIONS Floor Core - 1 Goal - floor based stabilization, neutral spine/pelvis, breathing 1. Single Leg Lowers x30 Maintain 90 degrees at knee. Touch down with heel. Take your time. Breathe 2. Deadbug Series x45-60 seconds 3. Quadriped Lift Off with Hip Extension Hold ext for 2 count. 1-3x10 ea leg. If too difficult with knees off floor, go back to resting knees on the ground. 4. Quadriped Lift Off Row Dogg x 10 ea leg/arm 5. Sideplank Hip Hike Abduction on Knee x15 w/pause at top Floor Core Cable work Goal - stabilization with resistance and limb movements 6. Side Plank Row x15 ea w/2 second pause in row position. Maintain chin tuck and posture. Weight is moderate 7. Prone Stabilization Row x15 ea w/2 second pause in row position. Maintain chin tuck and posture. Weight is moderate. 8. Plank Overhead Press x15 ea w/2 second pause in press position. maintain chin tuck and posture. Weight is moderate 9. Plank T's x15ea w/2 second pause in T position. Maintain chin tuck and posture. Weight is moderate 10. Kneeling rope cable rotation x10 ea Floor Core -3 Rotational, eccentric 11. Band back extension press x15-20 w/pause 12. Seated Diagonal Plate Chop x15 ea Disclaimer: No express warranty is given as to the accuracy or completeness of this information. It is not a substitute for, any advice, diagnosis or treatment provided by a fitness or medical professional. You acknowledge that performing incorrectly prescribed exercises or activities may pose a risk to your health. You are solely responsible for all acts or omissions, whether negligent or otherwise, undertaken in connection with this information.

13. Bench Leg extensions with PB 11136 2-3x15-20 14.

LOCOMOTIVE/STANDING CORE SESSIONS Cable Standing Core Goal -

Coordinated rotational transfer of force in standing 15.

Wide Stance No Rotation Cable Pull 10202 2x10 anti-rotation 17.

Cable Low to High CrossChop 11313 2x10 ea side 19.

Cable row chest press 01861 2x10 ea side.

Core Plate or Med Ball (ideally with handles) will work.

forward and backward 10 m keeping plate extended -forward and

Overhead Side Bend 10766 With plate or medball instead of BB.

2 13. Bench Leg extensions with PB x Dragon Flag x LOCOMOTIVE/STANDING CORE SESSIONS Cable Standing Core Goal - Stabilization in standing or split stance. Coordinated rotational transfer of force in standing 15. Split Stance Pallof Press ABCs x alphabet ea side 16. Wide Stance No Rotation Cable Pull x10 anti-rotation 17. Cable High to Low CrossChop x10 ea side 18. Cable Low to High CrossChop x10 ea side 19. Low to High Alternating Squat Chops x20 total 20. Cable row chest press x10 ea side. Be poweful in the pivot and press through the core MB Walking Core Plate or Med Ball (ideally with handles) will work. Goal - maintain torso integrity and transfer of force through locomotion. Endurance emphasis 21. Walking Plate Rotations m keeping plate close - forward and backward 10 m keeping plate extended -forward and backward 22. Walking Plate Front Raises Overhead Side Bend With plate or medball instead of BB. Walking. 24. Custom exercise MB or Plate figure 8's infront of body 25. MB throw Anti-rotation/rotational Standing/Walking Core Goal - maintain posture for anti rotation. Transfer power then slow/reduce rotational forces through core

26. Split Jump Plate Rotations 11516 In place. Perform 3 rotations then pause, 3 rotations then pause.

Waiter Carry 11480 28. Farmer's Walk - Single Arm 10141 29.

tuck 50m down and back 2x - Weight range 30-60lb Most important to maintain upright posture, chin tuck 3x20

Standing Single Arm Barbell Twist 10118 Anti-rotation. Dont let barbell break position.

MEDICINE BALL CORE SESSIONS MB Throws - Endurance emphasis.

Seated MB throw 06242 2x30-45 seconds 32. MB throw rotation 03857 1x30-45 seconds each side.

MB throw rotation 03845 2x30-45 seconds. Does not have to be as powerful as possible.

Does not have to be as powerful as possible. More about consistency and endurance 35.

3 26. Split Jump Plate Rotations In place. Perform 3 rotations then pause, 3 rotations then pause. Feet stay close to the ground but movements are snappy. Keep posture. 3x30 seconds 27. Waiter Carry Farmer's Walk - Single Arm BB rotation m down and back 2x - Weight range 15-40lb Most important to maintain posture - chin tuck 50m down and back 2x - Weight range 30-60lb Most important to maintain upright posture, chin tuck 3x20 (10 ea side) Pivot with the bar Weight range - 20k(bar only) up to 40kg 30. Standing Single Arm Barbell Twist Anti-rotation. Dont let barbell break position. Maintain some elbow bend. 2x20 (10 each side) Weight range - 15kg (light bar only) up to 25kg. 3.MEDICINE BALL CORE SESSIONS MB Throws - Endurance emphasis. Goal- patterning and coordinated transfer of force linking core/limbs. 31. Seated MB throw x30-45 seconds 32. MB throw rotation x30-45 seconds each side. Does not have to be as powerful as possible. More about consistency and endurance 33. MB throw rotation x30-45 seconds. Does not have to be as powerful as possible. More about consistency and endurance 34. Multiple Response Split-Stance Side MB Throw x30-45 seconds. Does not have to be as powerful as possible. More about consistency and endurance 35. Split Stance MB slams x30 seconds ea leg - Semi circle pattern MB Throws- Power emphasis Goal - Moving into more full body powerful core and body movements. Force transfer is maximal. High intensity efforts. 36. MB squat jumps throw x3 37. MB throw x3 38. MB throw x5 full body (use your legs/hips and compress into it) 39. MB Good Morning w/push Press Throw x3

2x3 each leg Be sure to step and open up at the hip as you

SB, SLIDING, GLUTE HAM, HANGING CORE SESSIONS Stability

SB Bridge - Stir the Pot 10324 2x45-60 seconds multi

SB Diagonal Arm Raise (Toes on Ball) 10310 2x20 alt arm

Back Extension with Sweep 10767 3x10 arm raises - 0-5lbs

push up when ready. Otherwise just do pikes. 2x15-20.

manage and then finish rep range with pikes also 48.

4 40. Overhead MB Throw Circle Overhead MB Throw Fast follow through arms, snappy elbows. Power starts at legs, dont break down at the core. 2x3 each leg Be sure to step and open up at the hip as you throw. 2x3 each leg 4.SB, SLIDING, GLUTE HAM, HANGING CORE SESSIONS Stability Ball Core 42. SB Bridge - Stir the Pot x45-60 seconds multi direction 43. SB Diagonal Arm Raise (Toes on Ball) x20 alt arm raises Shins on ball - easiest. Laces on ball - harder. Toes on ball - hardest 44. SB Diagonal Leg Raise (Toes on ball) x20 alt leg raises Shins on ball - easiest. Laces on ball - harder. Toes on ball - hardest 45. Prone Hip Abduction on Stability Ball x10 ea leg 46. Back Extension with Sweep x10 arm raises - 0-5lbs Sliding/Band Swing Core Goal - advanced moves challenging posture and endurance. If movement gets sloppy or you break form, stop and rest. Keep it quality 47. Slideboard Plank Pike with Tricep Push Up Add tricep push up when ready. Otherwise just do pikes. 2x You can do as few or as many tricep push ups as you can manage and then finish rep range with pikes also 48. Slideboard Plank Hip Flexion x30-60 seconds 49. Prone Band Swings x30-60 seconds 50. Side Plank Band Swings x30-45 seconds ea side Glute/Ham Machine Core Advanced stabilizations, weighted strength movements 51. Roman chair stabilization arm raise x30-60 seconds 52. Supine plank hold with alternating fly x30-60 seconds

53. Roman chair weighted sit up 04302 2-3x20 54.

extension part makes it too difficult, just do a hold 55.

Hanging Core Controlled concentric and eccentric core work heavily engaging

session well 56. Hanging Hip Ups 11440 2-3x5-10 reps.

TRX CORE SESSIONS Any of these exercises can be done individually as needed

On the flip side, time can be advanced or increased if the circuit becomes

TRX Mountain Climbers 10672 60. TRX Hip Flexion 10670 61.

Repeat circuit 2-3x Group next 3 exercises together 62.

TRX Body Saw 10769 x8-10 reps REST 1 min - Repeat circuit 2-3x TRX CORE 2

5 53. Roman chair weighted sit up x Glut-Ham side hold with OH Extension x30-45 seconds ea side If extension part makes it too difficult, just do a hold 55. Back Extension roll with med ball x15-20 with pause at the top Hanging Core Controlled concentric and eccentric core work heavily engaging lats You must have a significant core strength base before doing this session well 56. Hanging Hip Ups x5-10 reps. Your strength level determines rep range 57. Hanging hip flexion x5-15. Your strength level determines reps toe touches are too difficult, you can do hanging bent knee ups 58. Incline bench low abs crunch Weighted or unweighted 2-3x TRX CORE SESSIONS Any of these exercises can be done individually as needed if endurance or strength isnt up to the circuit length yet. On the flip side, time can be advanced or increased if the circuit becomes too easy. Group next 3 exercises together 59. TRX Mountain Climbers TRX Hip Flexion TRX Hip Flexion and Rotation REST - 1 min. Repeat circuit 2-3x Group next 3 exercises together 62. TRX Roll Out x TRX Side Plank with Dip each side 64. TRX Body Saw x8-10 reps REST 1 min - Repeat circuit 2-3x TRX CORE 2 Any of these exercises can be done individually as needed if endurance or strength isnt up to the circuit length yet. On the flip side, time can be advanced or increased if the circuit becomes too easy. 65. TRX Roll Out to Tricep Push Up x8-12 reps. Only add tricep push up if you can maintain body position. You can drop the push up mid set also and finish the roll outs by themselves

66. TRX Row + Arm Slide Outs 11232 The more

together 67. TRX Mountain Climbers 10672 68.

6 66. TRX Row + Arm Slide Outs The more horizontal the body position, the more difficult the exercise. 3x10-16 (5-8 reps each side) Group next 3 exercises together 67. TRX Mountain Climbers TRX Push Up Plank w/ Hip Abd TRX Swinging Hip Flexions REST 1 min - Repeat circuit 2-3x

Mathias Method By Ryan Mathias

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