1. Core Stability By: Luke Kasper And Dave Schuber

2. What is “the Core” It is the lumbo-pelvic- hip complex –Center of Gravity is located there –Where all movement begins It consists of 29 different muscles

3. The Core Muscles Lumbar spine muscles Abdominal muscles Hip muscles Transversospinalis Group Transversospinalis group Rectus Abdominus Gluteus Maximus Rotatores Erector SpinaeExternal Oblique Gluteus Medius Interspinales Quadratus Lumborum Internal Oblique PsoasIntertransversarii Latissimus dorsiTransverse Abdominus Semispinalis Multifidus

4. Rationale for Core Training –Will improve Posture Muscle balance Stabilization –Help prevent low back pain –Help prevent the development of muscle imbalances and inefficient neuromuscular control –All movement starts here

5. Strength Training Exercises Planks Trunk Bridge Front plank with lower extremity on Theraball Theraball curls Supermans Trunk bridge with leg extension

6. Planks Lie on your stomach Forearms flat on floor with hands together Feet together with toes on ground Lift stomach off ground and hold Keep body in straight line from shoulders to toes Keep stomach tight

7. Trunk Bridge Lay with back on Theraball Feet flat on floor, and knees bent to 90 degrees Move forward until just shoulders are on Theraball Keep body in a straight line from head to knees Keep stomach tight

8. Front Plank with lower extremity on Theraball Lay with stomach on Theraball Walk hands out until lower leg is on Theraball Keep arms extended. Stay in straight line head to toes and hold Keep stomach tight

9. Theraball Curls Lay on ground with heels on Theraball Arms out to side for stability Lift hips off ground until just the shoulder blade is in contact with the ground Curl legs in towards the body and hold Return to start position and repeat Keep stomach tight

10. Supermans Lay with stomach on ground Extend legs and arms Lift left arm and right leg and hold Lower slowly and then lift opposite arm and leg Keep hips neutral (do not roll with movement) Keep stomach tight

11. Trunk Bridge with Leg Extension Lay with back on ground Put feet flat on floor with knees bent at 90 degrees Lift hips off of ground and hold Lift one foot off of ground and extend lower leg Return to starting position and then lift other leg Keep body in straight line between head and knees Keep stomach tight

12. Trunk Bridge with Leg Extension (continued) Before After

13. Exercise Progression As training program progresses it may be necessary to increase the difficulty of the exercises, or change the program

14. Exercise Progression (continued) Program VariationExercise Progression Plane of motionSlow to fast Range of motionSimple to complex Loading ParameterStable to unstable Body positionLow force to high force Speed of movementGeneral to specific Amount of controlCorrect execution to increased intensity Duration Frequency

15. Resources If you think you are ready…try this: –Core Workout 101Core Workout 101 –Core Workout 102Core Workout 102