EDGE SCHOOL FOR ATHLETES CORE TRAINING EDGE SCHOOL FOR ATHLETES

CORE MUSCLES Rectus Abdominus Abs for short, is the most well-known of the core muscles. Responsible for: spinal flexion (forward bend) lateral flexion (side bend) forceful exhalation, which is achieved by compressing the abdominal cavity to drive air out of the lungs.

CORE MUSCLES Obliques We have 3 sets of obliques (internal, transverse, and external) Responsible for: spinal rotation lateral flexion forceful exhalation.

CORE MUSCLES Erector Spinae The erector spinae is the collective term used to describe the eight muscles that run up either side of your spine from the base of your sacrum to the base of your skull. Responsible for: spinal extension (back bend) lateral flexion maintaining an upright position.

CORE MUSCLES Transverse Abdominus TVA for short, is a thin, wide muscle that runs horizontally around your abdominal cavity. Responsible for: creating intra-abdominal pressure which helps to support the spine from within. Performing this action (engaging the TVA) voluntarily during exercise is commonly called bracing.

CORE MUSCLES Quadratus Lumborum QL for short, is a deep muscle that runs from your bottom ribs and first to fifth lumbar vertebrae to the top of your pelvis. Responsible for: Extending stabilizing the lower spine lateral flexion.

CORE CONNECTIONS

CORE STABILITY Core stability is the the ability to maintain neutral torso and pelvic alignment while resisting motion imposed by the extremities. It is important because a lack of stability can result in a number of lower back, upper extremity and lower extremity issues.

Core Stability By including core stability exercises in your program you will improve muscle recruitment, posture, and tone while preventing injury. The best core stabilization exercises fall into four categories: Anti-extension Anti-rotation Anti-lateral flexion Hip flexion while maintaining a posterior pelvic tilt

FLEXION exercises Primary muscle group used: Rectus Abdominus (also used for stabilization and posterior tilt of the pelvis) Dead Bug: http://youtu.be/I5xbsA71v1A Leg Lift variations: http://youtu.be/NiUAHX6m73k http://youtu.be/yj_hBOJjip0 Stability Ball Jackknife: http://youtu.be/pb0hoxUQpM8 Dead bugs, leg lift variations, and jacknives (if you’re abs are strong enough to do them properly) are far more adventageous than crunches and sit-ups because they help to maintain a neutral pelvic alignment. This in turn will help to reduce pressure/pain in the lower back.

ROTATION exercises Primary muscle groups used: the external obliques, the internal obliques and rectus abdominis. Reverse Rotation: http://youtu.be/varvNllm6Jc Landmine Rotation: http://youtu.be/NtTO_xoJtqk Kneeling Cable Rotation: http://youtu.be/XmaYRWfy9G4 Rotational exercises should be performed because many sport specific and everyday movements involve twisting/ rotating with a load. Moreover, rotation-based abdominal exercises promote thoracic spine mobility (as long as the pelvis is stabilized throughout the movement).

LATERAL FLEXION exercises Primary muscles group used: Obliques DB Side Bend: http://youtu.be/7x30hOyDNrk SB Side Crunch: http://youtu.be/g0ewZzzNUdk

SOLID AS A ROCK Anti-extension Anti-rotation Anti-lateral flexion Bridge https://www.youtube.com/watch?v=a0OKzd_-wgU SB Rollout https://www.youtube.com/watch?v=LZnvUS4ylxY Anti-rotation Pallof Press http://youtu.be/nFspBRHke4w Landmine Anti-rotation http://youtu.be/xnUuYaJ1_3k Anti-lateral flexion Side Bride http://youtu.be/vsfIGCnsd6E Suitcase Deadlift http://youtu.be/yrDinoZ226k Hip flexion while maintaining a posterior pelvic tilt SB Stride http://youtu.be/f_mdBzT5zVo SB Dead Bug http://youtu.be/MXuqfyPToJU

YOGA Yoga is often overlooked as an effective method for strengthening the core, but a regular yoga practice is a great way to challenge your core strength Yoga helps you naturally strengthen and condition your core as you are working against your own body weight and gravity. Yoga can be a better alternative or supplement to traditional ab exercises because many poses target some of the deeper abdominal muscles that aren't commonly engaged.

Yoga Yoga is also beneficial for the fact that it can help to increase range of motion and reduce your risk for injury when participating in other activities. Boat pose https://www.youtube.com/watch?v=4TQEhxqPzIQ Dolphin pose https://www.youtube.com/watch?v=l86hcu5iDlc Crane pose https://www.youtube.com/watch?v=ZgEocpebvUI Chair pose https://www.youtube.com/watch?v=ZDPMdCSy4jQ Side-Reclining LL https://www.youtube.com/watch?v=uW_mA2mWYRQ

PILATES Most exercise regimens, especially pilates, encourages performing almost all exercises with a neutral spine. Pilates is a great way to build strength in your core muscles and improve posture, balance, and flexibility. The ‘100’ https://www.youtube.com/watch?v=cO4vb678un8 Rolling Ball https://www.youtube.com/watch?v=bUVGbaZHH_I SL Circle https://www.youtube.com/watch?v=pg4WRNkbnjA SL Teaser https://www.youtube.com/watch?v=6bIz5bhqI5M Crisscross https://www.youtube.com/watch?v=BSMS3ER8KqU

BREATHING The diaphragm is a very powerful muscle that controls your breath. Based on that function alone, it's one of the single most important muscles in the body. During inhalation, the diaphragm contracts, creating space for your lungs to expand. Proper activation of the diaphragm draws the breath deep into the belly.

Diaphragmatic Breathing Diaphragmatic breathing is thought to benefit overall health in a number of ways: Improve circulating oxygen levels Reduce fatigue with exercise Decrease blood pressure Reduce stress and anxiety Improve core deep abdominal and pelvic floor muscle function Diaphragmatic Breathing http://youtu.be/OgCTYXN_Ax4