1. EDGE SCHOOL FOR ATHLETES
CORE TRAINING
EDGE SCHOOL FOR ATHLETES

2. 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.

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

4. 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.

5. 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.

6. 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.

7. CORE CONNECTIONS

8. 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.

9. 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

10. FLEXION exercises
Primary muscle group used:
Rectus Abdominus (also used for stabilization and posterior tilt of the pelvis)
Dead Bug:
Leg Lift variations:
Stability Ball Jackknife:
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.

11. ROTATION exercises Primary muscle groups used:
the external obliques, the internal obliques and rectus abdominis.
Reverse Rotation:
Landmine Rotation:
Kneeling Cable Rotation:
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).

12. LATERAL FLEXION exercises
Primary muscles group used: Obliques
DB Side Bend:
SB Side Crunch:

13. SOLID AS A ROCK Anti-extension Anti-rotation Anti-lateral flexion
Bridge
SB Rollout
Anti-rotation
Pallof Press
Landmine Anti-rotation
Anti-lateral flexion
Side Bride
Suitcase Deadlift
Hip flexion while maintaining a posterior pelvic tilt
SB Stride
SB Dead Bug

14. 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.

15. 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
Dolphin pose
Crane pose
Chair pose
Side-Reclining LL

16. 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’
Rolling Ball
SL Circle
SL Teaser
Crisscross

17. 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.

18. 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