core work


Core Stability

  • Hollow Hold

  • Kickstand

  • Table Top

  • Rock 'n Roll

Core Stability Prop Inclusion

Modifications:

  • Neck, Back, Abdominal injury: use ball to provide support behind lower back

General Guidelines: don’t jeopardize form for range

Pregnancy Guidelines/Choreographic options:  
No twisting.  No curling.  Choose a hollow hold option and take focus to clients pelvic floor activation and Jane DO breath.  Use the ball behind clients sacrum for additional support and proprioception. Option to assume a plank position so long as clients head remains higher than clients heart.

Core Mobility

  • Curl Up

  • Sit Up

  • Pike

  • Scissors

Core Mobility Prop Inclusion

Modifications:

  • Neck, Back, Abdominal injury: reduce range of motion, use ball and opt for a core stabilization exercise

General Guidelines: don’t jeopardize form for range

Pregnancy Guidelines/Choreographic options:  
No twisting.  No curling.  Choose a hollow hold option and take focus to clients pelvic floor activation and Jane DO breath.  Use the ball behind clients sacrum for additional support and proprioception. Option to assume a plank position so long as clients head remains higher than clients heart.

Standing Core:

Squat, lateral lean R

*Play with timing*

Transition to plank slide weight side to side to prepare you for floor work for your final Core


Core Stability with Blue Ball

  • Full range curl up

  • Pulse at the top of range

  • Active Hold 

  • Repeat up to 3-4 sets

Standing Core Set with Brass Knuckles

  • Unilateral Knee to Elbow

  • Torso twist

  • Shift to opposite side opposite elbow to knee *chaser extend same arm/leg lift leg to arm 

  • Take entire series to START on other leg