Core Stability Manual

Core Stability Manual

CIMSPA

YMCAfit is a CIMSPA Training Provider Partner and are authorised to have this training module recognised and assigned Continuing Professional Development (CPD) points by CIMSPA

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Introduction ..............................................................................................................................1

Swiss ball and BOSU exercises....................................................................................................3

Press up .............................................................................................................................................................4

Teaching points 4

Small knee bend ................................................................................................................................................4

Teaching points...................................................................................................................................................5

Manual resistance lunge 6 Teaching points 6

Diver ..................................................................................................................................................................7

Teaching points 7 Side lying oblique curl 7

Teaching points...................................................................................................................................................7

Supine hamstring roll 8 Teaching points 8

Russian twist......................................................................................................................................................9

Teaching points 9

Front leg bosu lunge and thoracic twist 9

Teaching points.................................................................................................................................................10

Prone alternative push/pull.............................................................................................................................10

Teaching points 10

Standing bosu ball pass/twist 11

Teaching points.................................................................................................................................................11

Standing tubing rotation 12

Teaching points 12

Hop and stick (anti-pronation of foot/knee control) ......................................................................................12

Teaching points 12

Foam roller exercises...............................................................................................................14

Heel taps/single leg lifts 15

Teaching points 15

Bent knee fallout .............................................................................................................................................15

Teaching points 15

Single

Teaching points.................................................................................................................................................16

Teaching points.................................................................................................................................................18

Horizontal

Introduction

Core stability has become an umbrella term referring to many forms of training approach ranging from those seen within clinical rehab to those seen within the strength and conditioning world and everything in between. For the purposes of this course we have interpreted ‘stability’ as meaning ‘control of movement’, both statically and dynamically rather than just the ability to resist displacement. Although the region of the ‘core’ is still fundamentally challenged by the exercises in this manual, attention to alignment and control of movement has been expanded to include the whole body and not just the trunk. This means control of the foot, knee and ankle will be considered with the same scrutiny as the spine.

If we consider there to be two basic classifications of core stability exercise, static or dynamic, it allows us simplify a classification which can, on the surface, seem very complex. Exercises can either be core stability in which we maintain a static position or core stability in which we move through a desired range of motiondynamic.

Exercises like the plank and side plank would fall under the first type of exercisestatic. The client finds and then maintains their individual ‘neutral’ position. Once they lose this position due to fatigue, loss of co-ordination or loss of awareness and can no longer return to their neutral the exercise should stop.

Exercises which require the client to move through a desired range of motion are also considered to be an effective core stability exercise as long there is control within their performance. This allows traditional abdominal exercises like the crunch and back extension to be included as ‘core’ work.

Where to hold neutral alignment

If we want to improve a client’s ability to hold a position with control we need to know where a position should be held. The mid-position of the joint has been used as a desirable place to encourage clients to find and work. This position is termed ‘anatomical neutral’. Current thinking suggests that finding a ‘client specific’ midposition to work in is more achievable and less dogmatic than always expecting a ‘perfect position’ to be attained. For the low back region, we ask clients to tilt their pelvis forward and backwards and then ask them to stop at their mid-position between the two. This allows us to work the client in ‘their neutral’ as opposed to what might be an extreme for them.

The box or four point position is a comfortable place to start when finding a client’s specific neutral throughout the length of the spine. With the hands below the shoulders and the knees below the hips the client tilts their pelvis forwards and

A place to start for core stability holds

backwards, flexing and extending the lower back. A position is maintained that is half way between their fully flexed and fully extended.

The upper back and neck should also have curves so that when a dowel rod is placed on the tailbone it should make contact just between the shoulder blades and the back of the head at the base of the skull. Some clients will not feel comfortable actually having a stick placed on their back in this way, but some will see the benefits of the feedback it supplies to them and to you as a trainer.

Ideally the stick can remain in contact with the three points and the curves of the spine which were initially found, can be maintained as a variety of factors are introduced to provide just the right amount of challenge. If two points out of the three can be found, the dowel rod is still a valid option.

A whole body standing ‘neutral’

With a hip width stance and the feet ideally parallel, the body weight should rest on the heel, ball of foot and outside edge of the front of the foot. Allow the client to become aware of the arches in their feet, finding a midposition between a flattened and a highly arched shape.

Allow the knees to align with the second toe. Tilt the pelvis as for the four point exercise, finding a client specific neutral. Check the ribs are not ‘flaring’, an indicator of excessive opening in the upper back. Allow the shoulder blades to produce a gently lifted ‘squared’ shoulder neither pulled down nor excessively ‘hitched’. Keeping the jaw parallel to the floor is still a relevant teaching point as most clients will need to bring the head gently back over their trunk whilst keeping their chins tucked in.

Beware of ‘well built’ glutes giving the impression of a deep low back curve. Ask the client to tilt the pelvis forwards and backwards and again find their mid-position. If they cannot ‘extend’ the spine/ tilt the hips forwards, it suggests the low back is already excessively curved.

Swiss ball and BOSU exercises

Personal trainers need to be aware of, and skilled in, an array of equipment, both familiar and new. The Swiss ball has become firmly established in and out of gyms as a tool to modify an exercise by sometimes making it easier or more comfortable, or by making it harder often through performing an exercise with less stability. Arriving in the fitness arena from the therapeutic world, the Swiss ball has received criticism as it has been used in a very different way from its rehab-focused beginnings. However, its versatility can be a strength when used well. Trainers are advised to always weigh up the needs of their client and employ the best tool for the job. The exercises chosen for this seminar hopefully offer the best of the ball’s applications.

The ball has gained popularity due to its multitude of uses and its low cost, but some have questioned its appropriateness with regards to safety. In response to these concerns but in the knowledge that clients and trainers wanted an unstable challenge, the BOSU was developed. The ‘quarter’ sphere of a David Weck’s BOth Sides Up ‘BOSU’ offered many of the benefits of its predecessor but with fewer injury concerns.

As a new found interest in ‘functional training’ emerged within the industry, the desire to perform lower limb, closed chain exercises was met by the BOSU in a way that was arguably very unsafe on a ball.

As with the ball, a ‘greatest hits’ selection has been picked for this seminar as to how to use the BOSU most effectively.

Press up

Muscles targeted

pectorals – producing shoulder joint horizontal flexion

triceps – producing elbow extension

serratus anterior – controlling scapula

winging abdominals – controlling lumbar extension

oblique abdominals – when performing the exercise with only one leg.

Teaching points

position the ball against a strong wall

kneel; facing the ball so that arms may be placed with the hands shoulder width or wider on the upper side of the ball and the scapula flat around the ribcage

keep the wrists in a middle, neutral position

find and maintain a neutral spine alignment

extend the legs so that the body is supported by the hands on the ball and the feet from below

bend at the elbow and lower the chest towards the ball and slowly return without locking the elbows.

Small knee bend

Muscles targeted

quadriceps - producing knee extension

gluteus maximus - producing hip extension

gluteus medius - preventing medial rotation of hip

gluteus medius and obliques - preventing hip adduction

oblique abdominals - preventing lumbar extension

tibialis posterior - preventing pronation of foot.

Teaching points

position the ball to rest against a wall at just below hip height

position yourself so that the ball is to your side supported against the outside of the thigh

bend the knee of the leg supporting the ball as you come into a single leg support

the support foot’s second toe, knee and navel should be aligned

the natural arch of the support foot should be maintained

the pelvis remains aligned and the spine remains in a neutral position

slowly bend at the knee and hip to perform a shallow, single leg squat

Manual resistance lunge

Muscles targeted

quadriceps - producing knee extension

gluteus maximus - producing hip extension

gluteus medius - preventing medial rotation of hip

gluteus medius and obliques - preventing hip adduction

oblique abdominals - preventing lumbar extension

tibialis posterior - preventing pronation of foot

oblique abdominals – preventing trunk rotation

posterior deltoid – preventing shoulder joint horizontal flexion

pectoral major – preventing shoulder joint horizontal extension.

Teaching points

hips aligned forwards, position feet four foot lengths apart

align knee and second toe forwards on the front leg and lift the rear heel but ensuring that the inside edge of the foot doesn’t lift more than the outside

sink down into a lunge position of a right angle at both knees

extend the arms in front of the body with arms at shoulder level

maintain neutral alignment through spinal curves and scapula

the trainer now supplies manual resistance to the ball with the aim of challenging the client’s alignment control

pressure can be from the sides, above or below but inform the client when and where the resistance will be added and with how much force.

Diver

Muscles targeted  latissimus dorsi - producing shoulder joint extension

abdominals - preventing lumbar extension

serratus anterior - controlling scapula winging.

Teaching points

lie prone with the mid-thigh region supported by the ball

hands are below the shoulder joint with the scapula and spine in a neutral position

push slowly back with the arms until the ball rests on the lower abdominal region

begin to pull through the arms to return to the start position preventing the lower back from arching or the scapula from winging.

Side lying oblique curl

Muscles targeted

obliques, abdominals and quadratus lumborum - producing trunk lateral flexion.

Teaching points

come down to kneeling in a lunge position side on to a stable wall so the rear leg is nearest the wall

arrange the ball to the front leg side

slowly transfer your trunk to be supported by the ball as the feet now anchor the body from the wall support

ensure during this transition the hips remain forwards

curl the trunk around the ball as the body goes into full lateral flexion on the ball side

under control curl up to just less than vertical. Return under control.

Supine hamstring roll

Muscles targeted

hamstrings - producing knee flexion

gluteus maximus - preventing hip flexion

lower back extensors - preventing lumbar flexion.

Teaching points

lie supine with the soles of the feet supported by the ball from below and the knees fully flexed

keeping control through the body gently lift the hips so that the upper trunk and soles of the feet support the body

slowly extend the knees and return preventing the hips from rolling or the neutral alignment of the spine from changing.

Russian twist

Muscles targeted

gluteus maximus - preventing hip flexion

gluteus medius – controlling hip medial rotation

oblique abdominals – producing trunk rotation.

Teaching points

lie supine on the ball with head and shoulders supported

feet hip width and secure

align the curves of the spine

rotate the trunk so that the shoulders and hips move as a block, with this movement happening from the hip joint as the legs stay.

Front leg bosu lunge and thoracic twist

Muscles targeted

quadriceps - producing knee extension

gluteus maximus - producing hip extension

gluteus medius - preventing hip medial rotation

oblique abdominals - preventing lumbo-pelvic rotation

oblique abdominals - producing thoracic rotation.

Teaching points

lunge forwards to place the foot directly on top of the soft side up of the bosu

aim to prevent excessive side bend of the trunk or turning in of the front knee

slowly lift and return to floor before alternating

aim to maintain a neutral lower back curve throughout the whole exercise

add a thoracic twist to increase control challenge

rotate towards the forward leg to increase the challenge at the knee.

Prone alternative push/pull

Muscles targeted

serratus anterior - preventing scapula winging

oblique abdominals - preventing lumbar extension

oblique abdominals - controlling trunk rotation

pectoral major and triceps - producing ‘pushing action’

biceps & latissimus dorsi (plus pulling muscles of shoulder girdle) - producing ‘pulling action’

Teaching points

soft side of the bosu is against the floor as you are positioned in a prone position with the arms shoulder width apart securely holding the bosu’s edges

the legs are extended so that the body is supported through the arms and feet

align and maintain scapula and spinal curves

pull one edge of the bosu up and the opposite side is pushed away, flexing and extending the elbow

aim to limit the amount of trunk movement as the bosu is rocked slowly up and down.

Standing bosu ball pass/twist

Muscles targeted

quadriceps, gluteals, adductor group and abductors - isometrically hold position

oblique abdominals - produce and control ‘twist/rotation’

Teaching points

quarter squat position on the bosu

align the spine in a neutral position

trainer throws an appropriate sized medicine ball from the front or side to be caught by the client

aim to counter the disruption in alignment from the ball been caught or thrown back to the trainer.

Standing tubing rotation

Muscles targeted

quadriceps, gluteals, adductor group and abductors - isometrically hold position

oblique abdominals - produce and control ‘twist/rotation’

Teaching points

quarter squat position on the bosu align the spine in a neutral position

extend the arms out at mid-chest level with a bend at the elbows holding some resisted tubing anchored out to one side of the bosu

slowly rotate the thoracic spine preventing any compensatory movement below

return to the start position

maintain a neutral position of the scapula.

Hop and stick (anti-pronation of foot/knee control)

Muscles targeted

tibialis posterior - controlling foot pronation

gluteus medius and obliques - controlling hip adduction and medial rotation gluteus maximus - controlling hip flexion.

Teaching points

from a floor-based single leg stance find a level pelvis, neutral spine and gently arched foot

knee and second toe should align with the navel above



hop to land on the soft side up of the bosu aiming to maintain or at least return to the original alignment found.

Foam roller exercises

Foam rollers are a versatile addition to the personal trainer toolkit. The myofascial release aiding qualities of the foam roller are employed to help clients loosen restrictions before or after workouts. As foam rollers can be found in gyms and Pilates studios, it is useful to know what other benefits we can get from training with them.

This seminar aims to explore how foam rollers can be used to challenge and improve a client’s core stability. As a foam roller literally wants to roll it can be used as an effective tool to challenge key core stability muscles, namely the obliques and gluteals but also many others.

The foam roller provides an unstable surface which challenges the clients’ motor skills – a key element of effective core training. It can also be used as a proprioceptive prop. This allows the trainer to give immediate feedback to the client about their body position, alignment and control of movement which forms the fundamental principles of core training.

To show its versatility, the foam roller can also be used as a bench, as would be found in a gym’s free weights area. This idea allows for the inclusion of some familiar resistance training ideas with a slightly different emphasis. To get the most from the foam rollers rotational challenge, single arm exercises are included using both dumbbells and tubing. It is worth noting at this point that if we are training for maximal strength or hypertrophy a secure and stable base is still the best option. These are not the goals we are looking to achieve here.

A final benefit, important for freelance personal trainers, is that the foam roller can be very portable. This allows trainers to carry their foam roller in a backpack or even in place of a backpack

Consider that although a soft foam roller usually offers more comfort to clients, the harder foam rollers have greater longevity. Also, in many examples the foam roller is a progression of a simpler and perhaps more appropriate exercise. The tool should be employed only once it is required and with a specific aim in mind.

For exercises which involve laying on your back (supine) it is recommended clients sit very close to one end of the roller and then use their hands to guide themselves comfortably down to lying so that their head is supported

Heel taps/single leg lifts

Muscles targeted

oblique abdominals - preventing lumbar extension

Teaching points

lie supine on the foam roller so that the head and sacrum are supported find a neutral position for the length of the spine, including the neck

the soles of the feet are comfortably placed on the floor with the knees bent

draw awareness to maintaining this alignment as one foot is gently lifted from its original hip width stance

the knee can remain bent as the knee is potentially lifted to be above the hip

slowly return to the start position aiming to prevent breath holding or visible ‘doming’ of the abdominal region

alternate legs.

Bent knee fallout

Muscles targeted

iIpsi-llateral internal oblique and contra-lateral external oblique towards the moved legpreventing lumbo-pelvic rotation

Teaching points

lie supine on the foam roller so that the head and sacrum are supported find a neutral position for the length of the spine, including the neck

the soles of the feet are comfortably placed on the floor with the knees bent

draw awareness to maintaining this alignment as one knee is slowly rotated laterally towards the floor from the hip

return to the start position without altering the body’s alignment alternate sides.

Single arm dumbbell flye (+/– single leg)

Muscles targeted

obliques -preventing lumbo-pelvic rotation

ipsi-lateral gluteals - preventing hip flexion and hip medial rotation

oblique abdominals - preventing lumbar extension and rotation of low back/pelvis

Teaching points

lie supine on the foam roller so that the head and sacrum are supported

find a neutral position for the length of the spine, including the neck

the soles of the feet are comfortably placed on the floor with the knees bent

draw awareness to maintaining this alignment as one arm performs a ‘flye’ action

a dumbbell is added to this arm to add greater resistance on the muscles producing the movement in addition to a greater control challenge on the muscles preventing a change in alignment

return to the start position without altering the body’s alignment.

Jack-knife or running man

Muscles targeted  rectus abdominus - preventing lumbar extension when double legged

obliques - preventing lumbar extension when single legged

serratus anterior - preventing scapula winging

Teaching points

 from a box press-up type alignment, position the hands below the shoulders with the scapula ideally flat around the ribcage

knees are bent and directly below the hips

the spine is aligned in a neutral position  both shins are balanced on a foam roller which is slowly rolled away from the body as the legs extend  the original points of alignment are maintained both as the legs extend and then return to a start position.  the single leg option or ‘running man’ requires only one shin to be supported by the roller  as one leg and hip extend, the opposite leg flexes at the knee and hip to produce a running like action  the same alignment is aimed to be maintained throughout the spine, pelvis and scapula regions.

Hip adduction control

Muscles targeted

gluteus medius and contra-lateral obliques - preventing hip adduction on weight bearing leg

Teaching points

assume a quarter squat position with feet wider than hip width and one foot positioned on a foam roller so that the roller can be both rolled away from and towards the body from the side

maintain the alignment of the weight bearing foot and leg so that the second toe aligns with the knee

keep the pelvis level and the lower back in a mid-position as the roller supported leg abducts and adducts away and towards the start position

rotate the thoracic spine towards the abducted hip for a greater control challenge.

Horizontal roller supported one leg bridge walkout

Muscles targeted

gluteals - on front leg - preventing medial rotation of hip, adduction of hip and hip flexion

oblique abdominals on front leg - preventing lumbar extension

ipsi-lateral external oblique and contra-lateral internal oblique - preventing lumbopelvic rotation as the weight bearing leg.

Teaching points

lie supine so that the roller is parallel to the hips and shoulders

support the head with hands

find a neutral alignment through the trunk and neck

from a hip width stance raise the hips and one foot into a single leg bridge position

roll forward so as to flex the weight bearing knee and then return to start position

keep foot down throughout

prevent hips rolling or lower back curve changing.

Single leg kneel and side lean

serratus anterior - preventing scapula winging

oblique abdominals - preventing thoracic and lumbar extension gluteus mediuspreventing hip adduction

adductor group - preventing hip abduction on straight leg

Teaching points

kneeling on a mat place one supporting hand on a foam roller to the side of the body whilst maintaining a neutral spine

ensure the scapula stays flat around the ribcage as the top leg is lifted and then flexed and extended at the knee to create a rotational challenge

the underside of the trunk should be prevented from sagging towards the floor.

Supine single arm tubing – (+/- single leg)

1. Concentric adduction

Muscles targeted

contra-lateral oblique abdominals - preventing lateral flexion towards the moving arm

side oblique abdominals and gluteals - preventing rotation towards the moving arm

latissimus dorsi - producing shoulder joint adduction

Teaching points

lie supine on the foam roller so that the head and sacrum are supported find a neutral position for the length of the spine, including the neck

the soles of the feet are comfortably placed on the floor with the knees bent

draw awareness to maintaining this alignment as one arm adducts resisted tubing towards the side of the trunk and then slowly returns under control

return to the start position without altering the body’s alignment.

2. Concentric abduction

Muscles targeted

oblique abdominals and gluteals – preventing rotation towards the moving arm

ipsi-lateral oblique abdominals – preventing lateral flexion away from the moving arm

medial deltoids – producing abduction

Teaching points

lie supine on the foam roller so that the head and sacrum are supported find a neutral position for the length of the spine, including the neck

the soles of the feet are comfortably placed on the floor with the knees bent

draw awareness to maintaining this alignment as one arm abducts resisted tubing

towards the side of the trunk and then slowly returns under control

return to the start position without altering the body’s alignment.

3. Concentric extension

Muscles targeted

oblique abdominals (more rectus abdominus if two arms are used) - preventing thoracic extension

oblique abdominals and gluteals - preventing rotation towards moving arm

latissimus dorsi - producing extension

Teaching points

lie supine on the foam roller so that the head and sacrum are supported find a neutral position for the length of the spine, including the neck

the soles of the feet are comfortably placed on the floor with the knees bent

draw awareness to maintaining this alignment as one arm extends against resisted tubing from behind the head to directly above the shoulder joint

return to the start position without altering the body’s alignment.

Single leg bridge with running free leg

Muscles targeted

oblique abdominals and gluteals - preventing lumbo-pelvic rotation

oblique abdominals - preventing lumbar extension as hip extends

low back extensors - preventing lumbar flexion as hip flexes

Teaching points

lie supine on foam roller so that the head and sacrum are supported

find a neutral position for the length of the spine, including the neck

the soles of the feet are comfortably placed on the floor with the knees bent lift the hips from the roller about two centimetres into a low bridge position

draw awareness to maintaining this alignment as one knee flexes and foot lifts so that knee is placed on top of hip

extend the hip and knee and then lower the heel towards the floor

alternate sides.

Swan (arm extension spine extension)

Muscles targeted

latisimus dorsi - producing shoulder joint extension erector spinae group - producing thoracic extension

serratus anterior and trapezius - preventing scapula winging and dropping

oblique abdominals and rectus abdominus - preventing lumbar extension

Teaching points

lie supine with palms facing one another, shoulder width apart and forearms resting on a foam roller

maintain a squared neutrally aligned scapula position and a neutral lower back as the arms begin to extend, rolling the roller towards the trunk  simultaneously extend the thoracic spine as the chest lifts from the floor maintain a neutral neck alignment and low back

slowly return towards the floor.

Sequencing masterclass

What is sequencing?

Sequencing is the linking of exercises together, to make more complex and challenging routines. These can be set to music in a group situation or, without music, in a one to one personal training session.

Benefits

Sequencing moves together can help you design and choreograph a core ball class to music, making it a fun and challenging class. It can also be used to progress a client’s personal training workout to offer a new and fresh challenge.

When exercises are chosen that flow smoothly and care is taken to balance muscle groups, a safe and fun all over body workout can be achieved.

Considerations

When choreographing a group exercise core class, there are a number of considerations that need to be taken into account.

Firstly the space available for the class needs to be reviewed. Sequencing moves together requires additional floor space to safely navigate through the exercises. Ensure participants can fully roll forward on the ball from a kneeling position and not come into contact with anyone else. This may require limiting the number of participants.

If music is to be used, the sequence will be designed around a normal 32-count phrase block of choreography. It is recommended that the music used be around 120 – 128 bpm, to allow safe and fluid transitions from one exercise to the next.

Designing your class/ sequences

It is important that each move flows smoothly into the next, therefore some moves simply will not mix together. Consideration should be taken when holding positions are incorporated, for example holding a prone position on a Swiss ball can increase blood pressure and cause strain on the spine and wrists.

Rest periods should be considered to release any built up tension.

Before exercises are sequenced together, individual moves should be taught thoroughly and effectively. This is to ensure safe technique is adhered to, so that the participant can gain the full benefit from the sequence.

Once exercises have been individually taught, sequences can be linked in numerous ways. Two examples are listed below.

1. One repetition of each move to make up a sequence that is completed in 32 counts (if teaching to music). This can be completed as an individual block of choreography, or added to other blocks to make a longer and more challenging routine.

2. A number of repetitions of each move linked together, this may take two or three blocks of 32 counts to get through.

Core stability exercise to music warm up

When teaching a core class with an exercise to music influence, it is an option to teach the warm up section as a basic aerobics sequence using the ball. This can utilise simple aerobics moves, incorporating the ball to give it a fun, progressive feel. Mobility work and prep stretching can also be combined with the ball and music.

Below is an example of a simple warm up using the ball. The counts are there for guidance and can be adjusted to suit.

Seated warm up

spinal twists

lateral bends

Balance work section

heel lifts

single leg balance (hold each leg for 8 counts)

single leg balance with arm movement (8 counts to change arms)

single leg balance with eyes closed (16 counts per leg) (repeat number of times you want) seated step touch (16 counts)

walk round behind ball (left) (8 counts)

walk round ball (right) (8 counts)

Standing warm up

squats behind ball (32 counts)

shift weight, hand on ball (16 counts) step touch rolling ball (16 counts)

double step touch rolling ball (16 counts)

step touch holding ball, plus chest press (16 counts) walk forward and back (8 counts)

walk round ball (left) (8 counts) walk forward and back (8 counts) walk round ball (right) (8 counts) 

double step touch/ grapevine, bouncing ball (16 counts) squat behind ball (16 counts) 

4 count lunges to left side of ball – right leg (24 counts/ 3 lunges) squat behind ball (8 counts) 

4 count lunges to right side of ball – left leg (24 counts/ 3 lunges) squat behind ball (8 counts) 

single lunge to left side of ball – right leg (12 counts/ 3 lunges) squat behind ball (4 counts) 

single lunge to right side of ball – left leg (12 counts/ 3 lunges) squat behind ball (4 counts) 

box ball lunge – lunge left of ball (right leg), squat behind in middle, lunge to right (left leg), squat in middle, 16 counts. (repeat x 4 = 64 counts.)

Example sequences

Prone sequence  walk out to plank (8 counts)

press up (8 counts)

jack knife (8 counts)

push back to diver (8 counts)

pull back from diver to plank (8 counts)

press up (8 counts)

jack knife (8 counts)

push back to finish (8 counts) (64 count routine)

Supine sequence

 hamstring curl roll (8 counts)  drop hips down to floor (8 counts)

glute squeeze up (8 counts)

roll legs back out to start (8 counts) (32 count routine)

Supine sequence

ball pick up with feet, transfer to hands (4 counts)

lower ball behind head and legs to floor (4 counts)

return ball to feet and lower (8 counts)

reverse curl with ball between legs (8 counts)

crunch up and tap side of ball (8 counts) (32 count routine)

Crunch sequence 

crunch x 2 (16 counts)  crunch circle x 2 (16 counts)

lift, oblique twist, centre, down x 2 (16 counts)

crunch circle x 2 (16 counts) (64 count routine)

Back sequence

back extension x 2 (16 counts)  reverse back extension x 2 (16 counts)  walk forward (8 counts)  superman right & left (16 counts)  walk back to back extension position (8 counts)

Supine leg sequence  reverse superman (right & left) (hold 5 secs each)

single leg extension (right)  single leg glute squeeze (left)

single leg extension (left)  single leg glute squeeze (right)

Repeat 2-3 times

Prone upper body combo  single arm extension (right)

press up  single arm extension (left)  press up

Repeat 8-10 times

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