Train from the Inside Out


To graduate clients through the critical stages of core development begin with a focus on the deep stabilizing muscles that work to create spinal stability. We recommend trainers spend at least one week working on each of the following progressions:


while holding specific lying down body positions. Adding a balance challenge increases the load on the core stabilizers and teaches the core to work as a unit.


1


Ballast Ball Side Plank Set Up: Begin in a side-lying position with the forearm on the slope of the BOSU® Ballast Ball, core set with legs extended and feet stacked on top of each other.


Execution: Raise the hips off the floor. Hold for five seconds and re- turn to start position. Repeat this lift and hold 10 times per side.


ric static hold positions. 2


Smart Toner® Standing Isometric Hold Set Up: Begin in an athletic position holding the Smart Toner® handles at chest level, core set.


Execution: Slowly extend the arms at chest level to full extension and hold the position for 20 to 30 seconds. Repeat the arm extension three to four times with tension from the Right before changing to tension from the Left.


3


FORCE ABSORPTION TO FORCE PRODUCTION: Clients learn to decelerate force through the


core while catching a medicine ball.


Smart Med Ball® Partner Chest Pass Set Up: Begin in an athletic position holding both hands out in front as a target for the partner’s pass.


Execution: When the ball is caught, absorb the force using triple flexion of the upper body while bracing the core. Repeat 10 to 20 times.


5


ROTATION: Teach strong rotary mechan- ics using controlled motion in both the force production and the force reduction


or recovery phase of the movement before moving to explosive movement. Sequencing should begin with a weight


shift from back to front foot, a heel release of the back foot, a trigger / rotation of the hips followed by rotation of the core expressed in upper body rotary movement.


Smart Gym® Rotation Set Up: Begin in an athletic position holding the Smart Gym® with both hands, core set.


Execution: Slowly rotate (two seconds) the core to the right with a weight shift, heel release, hip trigger, pause and slowly (four seconds) allow the core to recover to the start position. Repeat 10 times moving both right and left. When the client can control both directions of


the rotation with good posture, attempt the rotation with power followed by a controlled recovery.


MARCH/APRIL 2011 canfitpro 39


CORE ENDURANCE – UPRIGHT STANCE: Teach clients to stabilize the spine during standing isomet-


CORE ENDURANCE – FLOOR- BASED: Challenge clients to maintain a strong spinal posture


force is transferred through the core and expressed with the upper body.


4


Smart Gym® Lunge to Opposite Arm Press Set Up: Begin in lunge position holding the handle in one hand at shoulder height.


Execution: Lower into a lunge position, then immediately triple extend the ankle, knee, hip sequentially followed by a chest press motion of the opposite arm. Repeat 10 times on each side with a focus on a powerful extension / press phase.


FORCE TRANSFER: Choose a total body strength exercise that requires force production to be initiated with the legs,


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