Core Conditioning 101

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Caroline Haynes
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1 Core Conditioning 101 Welcome to the Training Amigo Core Conditioning 101. Our wellness team consisting of professional coaches and athletes, has seen ourselves and clients greatly improve their health, athletic performance and injury prevention by improving overall core strength. This ebook will teach you how to properly execute the most important basic core exercises. We included training programs to coach you on how to increase your core stability, strength, and endurance. After completing the six week core training program in Core Conditioning 101 (listed on pages 9-14), we recommend moving on to Core Conditioning 201 training program to continue to develop a stronger core and improve overall athleticism. Included in this ebook are: Education about the importance of a strong core Descriptions of each core exercise Pictures to help you perfect form and technique Two core training programs each with four different exercises Six weeks of a core training programs listed on pages 9-14 All the best, Training Amigo Wellness Team Questions sales@trainingmaigo.com Training Amigo LLC "1

What is your core? The Core Explained Your core is made up 29 muscles some of which include your Transverse Abdominis (TVA), Internal and External Obliques, and Rectus Abdominis.

2 What is your core? The Core Explained Your core is made up 29 muscles some of which include your Transverse Abdominis (TVA), Internal and External Obliques, and Rectus Abdominis. Your core musculature works together like a belt that surrounds your organs and assists in all movements from sitting to exercising. What is the signi:icance of a strong core? A strong core will give you increased stabilization, balance, and coordination. Having a strong core will also improve athletic performance by increasing endurance, strength, and power, as well as prevent injury. A strong core will give you better posture and help you stand taller, because a strong core helps keep the body aligned. You will also be less likely to experience lower back pain or get injured. Why is proper breathing important during core exercises? Correct breathing allows you to fully contract your abdominal muscles in every repetition. If you hold your breath during an exercise, you could create intraabdominal pressure (thus not allowing your core to get full contractions.) During the concentric movement, you exhale. During the eccentric movement, you inhale. During an isometric exercise, control your breathing by slowly inhaling through your nose and exhaling through your mouth. (See the glossary on page 4 for dezinitions of Zitness terms.) How do I make my waist thin? To make your waist thin, you need to strengthen your TVA. These are the muscles underneath your rectus abdominis (abs) and obliques (love handles). Your transverse abdominis acts like a belt that wraps around your body from front to back holding your internal organs in place. If the TVA is weak, the internal organs could be pushing against the stomach wall, making your waist and stomach appear bigger. Questions sales@trainingmaigo.com Training Amigo LLC "2

3 What is a plank? A plank is a isometric hold that challenges the core musculature. See the picture to the right. How to hold an effective plank? Body position and form are key for holding an effective plank that will better target the core musculature and be more effective. Below are key areas of form and technique. Form and technique for an effective plank: - Bend elbows 90 degrees and placed under your shoulders - Put eyes inline with your hands - Breathe slowly in through your nose and exhale through your mouth. During exhalation squeeze your abdominals and glutes musculature. Pull your belly button in towards your spine during exhalation. Training Amigo Tip: Your back and neck form a straight line from head to toe. If lower back sinks or arches, roll your hips forward and squeeze your glutes and abs to better engage your core. Why is resting important? Resting is very important to your performance in each exercise or set. [Longer rest periods allow for a better recovery getting back close to 100%.] Shorter rest periods don t allow you to fully recover. [Each rest period short or long is benezicial.] It is good to challenge your muscles with different rest periods. Different phases of training are structured so you achieve the optimal results for that specizic phase. What is circuit training? Circuit training is when you complete a series of exercises back to back with little to no rest between each set. Then repeat for the desired amount of sets / circuits. For example, you would complete all four exercises back to back with little to no rest as one circuit. The difference between a circuit and completing one exercise is that when you complete one exercise, you do the desired sets before moving on to the next exercise. How to best train your core? Circuit and individual training are two different ways to train your core. Circuit training is done with a series of exercises one right after the other. For example Workout A circuit: Bridge, Single Leg Crunch, Birddog hold, and ModiZied Plank hold. This is done with limited to no rest periods between each exercise. Individual training would be completing one exercise for the desired sets given before moving onto the next exercise. For example: Workout A individual: Bridge set 1, Bridge set 2, and Bridge set 3, then moving onto the next exercise Single Leg Crunch. Our program is designed to challenge you with both circuiting and individual training. Questions sales@trainingmaigo.com Training Amigo LLC "3

4 Program chart explained: Week 1-3 you will complete the exercises individually. Weeks 4-6 you will complete the exercises as a circuit. Your program chart lists out each week the repetitions or length of time for isometric holds, sets and rest periods for each week 1-6. Each week you will progress improving from the prior week. Below is an example of Workout A week 1. Complete a minimum of 10 reps and maximum of 12 reps for each set. For isometric hold exercises, complete the hold for 20 to 30 seconds for each set. You will complete 2 sets of each exercise. Rest for 45 to 60 seconds between each exercise or set. Exercises that say Iso will require you to do a hold for the specizied time. Below is a list of common :itness terms that will help you better understand the principles in this ebook. Index Repetitions Sets Rest Tempo Training Frequency Circuit Concentric Eccentric Isometric or Iso One complete movement of a single exercise. A group of consecutive repetitions. The time taken to rest between an exercise or set. The speed at which each repetition is performed. Amount of workouts performed over a week or training program. Completing exercises back to back in the workout in a with little to no rest in between each exercise. The phase at which a muscle is shortening or contracting. The phase at which a muscle is lengthening or extending. The phase at which a muscle is placed under tension with no movement. Questions sales@trainingmaigo.com Training Amigo LLC "4

Core Exercises Workout A exercises: Bridge Iso 1. Lie down on your back with your hands at your side and feet on the ground. 2.

Training Amigo Tip: Squeeze your glutes and abs when you are at the top. Single Leg Crunch 1.

Pull up your upper body simultaneously as you pull your right leg (meeting in the center.) 3.

5 Core Exercises Workout A exercises: Bridge Iso 1. Lie down on your back with your hands at your side and feet on the ground. 2. Place your heels close to your butt. 3. Push up your hips as high you can, while keeping your shoulders and head on the ground and hold. Training Amigo Tip: Squeeze your glutes and abs when you are at the top. Single Leg Crunch 1. Lie on your back with your hands behind your head and feet on the ground. 2. Pull up your upper body simultaneously as you pull your right leg (meeting in the center.) 3. Squeeze your abs at the top, then simultaneously lower your upper body and right leg back down. 4. After completing repetitions on right leg, switch to your left leg. Training Amigo Tip: Keep your chin off your chest and squeeze abs during the entire movement. Questions sales@trainingmaigo.com Training Amigo LLC "5

Birddog Iso 1. Start in a push- up position with your palms placed under your shoulders and your knees on the ground. 2. Lift up your right arm and left leg extending them out as far as you can. 3.

Training Amigo Tip: Keep your head above the hand or wrist placed on the ground. Keep your arm and leg close to the center of your body. Modi:ied Plank Iso 1.

Breathe in through your nose and exhale through your mouth while squeezing your abs. Training Amigo Tip: Tuck your tailbone under and squeeze glutes. This will help keep your core engaged.

6 Birddog Iso 1. Start in a push- up position with your palms placed under your shoulders and your knees on the ground. 2. Lift up your right arm and left leg extending them out as far as you can. 3. Keep your body as still as possible and abs tight by pulling your belly button into your spine. 4. Hold for specizied time. See chart. Then switch arm and leg. Training Amigo Tip: Keep your head above the hand or wrist placed on the ground. Keep your arm and leg close to the center of your body. Modi:ied Plank Iso 1. Start in a pushup position with your forearms and knees on the ground. 2. Place elbows under your shoulders and eyes inline with your hands. 3. Hold for specizied time. See chart. 4. Breathe in through your nose and exhale through your mouth while squeezing your abs. Training Amigo Tip: Tuck your tailbone under and squeeze glutes. This will help keep your core engaged. In this position your body should form a straight line. Workout B exercises: Leg Iso 1. Lie on your back with your legs together and extended out in front of you. 2. Lift your legs off the ground about inches and hold. 3. Place your hands or a towel under your lower back if your back is arching. 4. Hold for specizied time. See chart. Training Amigo Tip: If you have a prominent arch in your lower back, lift your legs higher off the ground. Questions sales@trainingmaigo.com Training Amigo LLC "6

Single Leg Bicycle 1. Lie on your back with your left hand behind your head and your right hand on the ground beside you. 2.

Pull up your upper body and left knee, simultaneously bring your right elbow and left knee as close together as possible. 4.

Training Amigo Tip: Bring both shoulder blades off the ground as you sit- up to rotate. Superman 1.

Slowly lower both arms and legs back down.

7 Single Leg Bicycle 1. Lie on your back with your left hand behind your head and your right hand on the ground beside you. 2. Put your right foot on the ground and extend your left leg out. 3. Pull up your upper body and left knee, simultaneously bring your right elbow and left knee as close together as possible. 4. Squeeze your abs at the top, then simultaneously lower back down. 5. After repetitions in set are completed, switch arm and leg. Training Amigo Tip: Bring both shoulder blades off the ground as you sit- up to rotate. Superman 1. Lie face down with your arms and legs fully extended out. 2. Simultaneously lift up both arms and legs as high as you can. 3. Slowly lower both arms and legs back down. Training Amigo Tip: As you lift your legs squeeze your glutes, and as you lift your arms squeeze your upper back. Pushup Iso 1. Place hands under your shoulders and feet on the ground behind you. 2. Bend elbows slightly so elbows aren t locked out. 4. Hold for specizied time. See chart. Training Amigo Tip: Relax your shoulders. Keep your head above your Ginger tips. Questions sales@trainingmaigo.com Training Amigo LLC "7

8 Beg Core Program Week 2 Sample Core Workout Program Chart Week 2 Repetitions reps Isometric holds reps seconds Sets: 3 Rest: seconds Workout A Set 1 Set 2 Set 3 Bridge 10 reps 10 reps 10 reps Single Leg Crunch 10 reps 10 reps 10 reps Birddog Iso 20 seconds 20 seconds 20 seconds Modified Plank Iso 30 seconds 30 seconds 30 seconds Workout B Set 1 Set 2 Set 3 Leg Iso 30 seconds 30 seconds 30 seconds Single Leg Bicycle 12 reps 12 reps 12 reps Superman 12 reps 12 reps 12 reps Pushup Iso 30 seconds 30 seconds 30 seconds *Note - From the sample chart above you can see how you will Zill out your chart. For exercises that say Iso you will list out how long you held the exercise for but within the given range of time listed above Workout A. Repetitions or reps are also listed out above workout A. In this case the range is reps for each set. Make sure to stay with in the given range of repetitions and hold times for Iso movements. Good luck Questions sales@trainingmaigo.com Training Amigo LLC "8

9 Beg Core Program Week 1 Core Workout Program Chart Week 1 Repetitions: Isometric holds reps seconds Sets: 2 Rest: seconds Workout A Set 1 Set 2 Set 3 Bridge Single Leg Crunch Birddog Iso Modified Plank Iso Workout B Set 1 Set 2 Set 3 Leg Iso Single Leg Bicycle Superman Pushup Iso *Note - You can print out 2 copies for each week so you can complete the recommended core training of four times per week. Completing both workout A and B two times during the week. Questions sales@trainingmaigo.com Training Amigo LLC "9

10 Beg Core Program Week 2 Core Workout Program Chart Week 2 Repetitions: Isometric holds reps seconds Sets: 3 Rest: seconds Workout A Set 1 Set 2 Set 3 Bridge Single Leg Crunch Birddog Iso Modified Plank Iso Workout B Set 1 Set 2 Set 3 Leg Iso Single Leg Bicycle Superman Pushup Iso *Note - You can print out 2 copies for each week so you can complete the recommended core training of four times per week. Completing both workout A and B two times during the week. Questions sales@trainingmaigo.com Training Amigo LLC "10

11 Beg Core Program Week 3 Core Workout Program Chart Week 3 Repetitions: Isometric holds reps seconds Sets: 3 Rest: seconds Workout A Set 1 Set 2 Set 3 Bridge Single Leg Crunch Birddog Iso Modified Plank Iso Workout B Set 1 Set 2 Set 3 Leg Iso Single Leg Bicycle Superman Pushup Iso *Note - You can print out 2 copies for each week so you can complete the recommended core training of four times per week. Completing both workout A and B two times during the week. Questions sales@trainingmaigo.com Training Amigo LLC "11

12 Beg Core Program Week 4 Core Workout Program Chart Week 4 Circuit Repetitions: Isometric holds reps seconds Sets: 2 Rest: seconds Workout A Set 1 Set 2 Set 3 Bridge Single Leg Crunch Birddog Iso Modified Plank Iso Pushup Iso *Note - You can print out 2 copies for each week so you can complete the recommended core training of four times per week. Completing both workout A and B two times during the week. Workout B Set 1 Set 2 Set 3 Leg Iso Single Leg Bicycle Superman Questions sales@trainingmaigo.com Training Amigo LLC "12

13 Beg Core Program Week 5 Core Workout Program Chart Week 5 Circuit Repetitions: Isometric holds reps seconds Sets: 3 Rest: seconds Workout A Set 1 Set 2 Set 3 Bridge Single Leg Crunch Birddog Iso Modified Plank Iso Pushup Iso *Note - You can print out 2 copies for each week so you can complete the recommended core training of four times per week. Completing both workout A and B two times during the week. Workout B Set 1 Set 2 Set 3 Leg Iso Single Leg Bicycle Superman Questions sales@trainingmaigo.com Training Amigo LLC "13

14 Beg Core Program Week 6 Core Workout Program Chart Week 6 Circuit Repetitions: Isometric holds reps seconds Sets: 3 Rest: 0-10 seconds Workout A Set 1 Set 2 Set 3 Bridge Single Leg Crunch Birddog Iso Modified Plank Iso Workout B Set 1 Set 2 Set 3 Leg Iso Single Leg Bicycle Superman Pushup Iso *Note - You can print out 2 copies for each week so you can complete the recommended core training of four times per week. Completing both workout A and B two times during the week. Questions sales@trainingmaigo.com Training Amigo LLC "14

CLARE ETP PROGRAMME. Sets - This is the completion of the prescribed number of reps without rest

CLARE ETP PROGRAMME. Sets - This is the completion of the prescribed number of reps without rest Programme Objective: Strength Development & Core Development Glossary Reps - Also written as repetition. This refers to the completion of one single lift/exercise Sets - This is the completion of the prescribed