Equipment you will need:
• Ankle Bands
• Looped Resistance Band
• Stability Ball
• Yoga Brick
• Bosu Ball
• Medicine Ball
• Pilates Ring (optional)
As you begin this workout, it is important to understand exactly what core stabilization is (see inset), and to re-emphasize the necessity to keep your center (core) engaged like a vacuum around your spine to keep the pelvis in a neutral and safe position throughout each exercise.
If you are not regularly doing this type of training program, or suffering
with lower back injury issues, always consult your physician, physical
therapist or personal trainer before starting this exercise routine.
WARM-UP
Do a 10-20 minute warm up using a treadmill, stationary bike or
elliptical machine. Follow with a light stretching routine or a dynamic stretching routine with a loop resistance band if possible.
#1: ABDOMINAL STABILIZATION ON BALL
Using a resistance band (either with a partner or by simply attaching it to something stable) perform abdominal crunches focusing on rolling from a horizontal to a vertical position, and hold. Follow this holding movement with a set of short, rapid repetitions. Be sure to make a small exhale with each repetition.
>> 2 sets, holding for 15 seconds at the top each time.
>> One set 10 full-range crunches at a quick pace.
#2: CHEST-ALTERNATING DUMBBELL
Place an ankle band around the lower legs, which will help engage the lateral muscles of the upper legs, while also engaging the glutes/buttucks and abdominal muscles. Lay with your shoulder blades centered on the stability ball and focus again on engaging your abdominal muscles to maintain a bridge position. Alternate single arm chest presses (as pictured). Light weights are recommended to start with because this exercise is about concentrating on keeping your core muscles engaged throughout the exercise with proper technique.
Each arm is fully extended and retracted before switching to the opposite arm. You should feel the center of your body slightly shifting side to side while performing the exercise.
>> 30 repetitions (15 repetitions each arm).
>> Repeat exercise 1-2 times
#3: STANDING SINGLE LEG SHOULDER PRESS
As with the entire exercise routine, it is important to keep the core engaged throughout the exercise, particularly with this one. As you engage the center of your body, keep the spine straight and a neutral pelvic position before lifting the weight above your head. Place an ankle band around the lower legs, which will help engage the lateral muscles of the upper legs and hips. Stand with one leg on the floor (or on a yoga brick for added difficulty) and be sure to keep your supporting leg slightly bent. Begin with dumbbell weight elevated in shoulder press position. Press the dumbbell slowly up and down while maintaining a strong stable core, balancing on one leg. Use light to medium weight so that you can focus on core stabilization throughout the exercise.
>> 1 set of 12 repetitions on each leg.
>> Repeat 1 time.
#4: PLANK EXERCISE WITH ENHANCED STABILIZATION
This exercise can be preformed with varying levels of difficulty (as pictured) for more intensity. Trevor describes it as “a killer of an exercise for the golfer.” You can begin this exercise by simply starting with the elbows and feet directly on the floor, working toward the more advanced levels that enhance the firing of your core stabilization muscles. Make your best effort to hold a plank position and be careful not to let your neck drop down too much. Focus on something in front of you and remember to breath as you hold the position.
>> 2 sets of 20 seconds, gradually building to duration of one minute.
>> Advance to Level 2 using the Bosu ball.
>> For Level 3, use a yoga brick below your toes to add additional instability opposing the Bosu ball.
>> For Level 4 add the medicine ball below your feet.
#5: CORE BRIDGE ON BALL WITH LEG EXTENSION
Lay with your shoulder blades centered on the stability ball and focus again on engaging your abdominal muscles to maintain a bridge position. Exhale while focusing on a strong, stable and centered position. Slowly extend your right leg and hold for a 3 second count while taking small, short breaths, holding single leg balanced position. Release leg slowly to floor. Re-stabilize the core and switch to left leg for a 3- second count. Use caution because this exercise is more difficult than it appears. It may take a few workouts to get your body under control.
>> Start with 3 repetitions on each leg, and hold the leg extension for 3 seconds.
>> Build to 5 repetitions on each leg, holding each leg extended for a 5- second count.
#6: DUAL/SINGLE LEG HAMSTRING CURL
Lie on your back and begin in a bridge position with legs straight and heels of your feet placed on top of the stability ball. Roll the ball toward your buttocks until your feet are flush against the ball, then slowly return to the starting position. With this exercise, you can add two levels of intensity, and one variation using a single leg (as pictured).
>> Start with 8 repetitions and build to 15 repetitions.
>> Level 2 – Add weight with a disk or medicine ball (as pictured).
>> Single Leg – Us.
#7: CORE ROTATION WITH STABILIZATION
This exercise is a basic core rotation movement that Dave has modified to increase core stability and recruit fast twitch muscle fiber in the abdominal and oblique muscles. It can be performed with just the looped resistance band for a good rotation exercise, however, you can greatly intensify the effectiveness of the exercise for all of the core muscles by adding the ankle band and Pilates ring. Step into the position and rotate the shoulders and chest until they are centered with your hips, then hold for 15 seconds.
>> Repeat 1-2 times on each side(hold for 15 seconds).
>> Add the ankle band to engage the lower body.
>> Add the Pilates ring to engage more of the upper body.
