My version of A Core Workout @ Home During Quarantine (From my columns at Brooklyn College Excelsior)

• 
• PROGRAM FOR core 

                 UPDATED from 2010           Yes- she is wearing a mask

                                         



Trainer : Margaret Belton NSCA/NASMcpt

Introduction
you should know that you can do this with a pillow a cheap ball from the 99cents store, some inexpensive weights (Modells @1 dollar a pound and shlep home – or Amazon if you get free shipping)) and a blanket or pad if you do not use your bed first thing in the am

Warm-Up

Do not jump out of bed. Simple knee to chest stretches followed by a simple situp in the bed to warm up the lower back

Cardio Program

Activity	Intensity	Duration	Comments
Walking	one hour 5 days a week - just kidding--you are too busy
steps Stoop	5 minutes

Summary Of Program

Activity	Type	Sets	Reps	Duration	Tempo	Intensity	Rest
Supine Knees Up (Reverse Crunch)	Exercise	1	20	30 s stretch	medium		go to next exercise
Crunch – Leg Lifts	Exercise	1	5goal 20	2+week till goal of 20 reached	controlled
Supine Side to Side Rolls	Exercise	1	10R/L		controlled
Crunch – Leg Lifts	Exercise	1	20
Double knee to chest stretch	Flexibility
Adductor - SMR	Flexibility			30 s stretch			stretch
Hamstring – SMR	Flexibility			30 s stretch			stretch
Quadriceps - SMR	Flexibility			30 s stretch			stretch
Piriformis - Self-Myofascial Release	Flexibility			30 s stretch			stretch
Erector Spinae – SMR	Flexibility			30 s stretch			stretch
Latissimus Dorsi – SMR	Flexibility			30 s stretch			stretch
IT Band - SMR	Flexibility			30 s stretch			stretch
Chest – supine on foam roll	Flexibility			30 s stretch			stretch
Gastroc/Soleus - SMR	Flexibility			30 s stretch			stretch

Cool Down
stretch out hold each stretch for 30 seconds A tennis ball can be used to get tight muscles looser. A swiss ball from Modells will really be a great stretch device, but you will have to get a pump. Its easier to get a roller from performbetter.com or soak in the tub.If you want you can use the red foam rollers before you rush off to your next class.

PROGRAM EXERCISES

SUPINE KNEES UP (REVERSE CRUNCH)

Reps: 20 | Sets: 1 | Intensity: -- | Tempo: medium | Rest: go to next exercise | Duration: 30 s stretch

VIEW VIDEO

Preparation : Begin by lying flat on back with legs pointing straight up in the air and arms gripping a stable object for support. Movement : Draw abdominals in and raise your legs straight up in the air, using abs not arms, so that hips are off the ground.   Hold and slowly lower yourself back to the ground.

CRUNCH – LEG LIFTS

Reps: 5 goal 20 | Sets: 1 | Intensity: -- | Tempo: controlled | Rest: -- | Duration: 2+week till goal of 20 reached

VIEW VIDEO

Preparation : Ensure the individual is proficient at a crunch before prescribing this exercise. Movement : Lie supine on the ground. The hands should be to the side of the body with the shoulders on the ground. With the upper body still, lift both legs at the hips off the ground as shown (ensure to keep the legs straight). Pay close attention to the video to observe the relative timing of this dynamic movement pattern. TRAINERS: Watch for a forward head carriage, anterior collapsing of the shoulders and holding of the breath. These are indications that the exercise is too difficult and should be regressed.

Notes : hug knees to chest when done

SUPINE SIDE TO SIDE ROLLS

Reps: 10R/L | Sets: 1 | Intensity: -- | Tempo: controlled | Rest: -- | Duration: --

VIEW VIDEO

Preparation : Ensure the individual is very proficient at a Straight Leg Raise and has very good core stability before prescribing this exercise. Movement : Lie flat on the floor with the arms to the side of the body for support. Lift the legs off the floor and maintain triple flexion (at the hips, knees and ankles). Flatten out the back by initiating a posterior pelvic rotation (push the small of the back into the floor). With slow and controlled movement, rotate the hips side to side with a SMALL range of motion (as shown). TRAINERS: Ensure the cLient starts with slow and controlled movement.

Notes : do not let legs flop onto side hold onto something at first

DOUBLE KNEE TO CHEST STRETCH

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

VIEW VIDEO

Preparation : Initiate a thorough dynamic warm-up prior to starting this exercise; this engages the nervous system. Movement : Lie flat on the floor with the legs straight. Lift both legs off the floor and maintain triple flexion (at the hips, knees and ankles). Flatten out the back by initiating a posterior pelvic rotation (push the small of the back into the floor). With slow and controlled movement, grab the elevated legs into the chest (as shown). TRAINERS: Ensure the client starts with slow and controlled movement.

ADDUCTOR - SMR

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: stretch | Duration: 30 s stretch

VIEW VIDEO

Preparation : Extend the thigh and place foam roll in the groin region with body prone on the floor. Movement : Roll along the inner thigh from groin to side of knee. Be cautious when rolling near the adductor complex origins at the pelvis. If a 'tender point' is located, stop rolling, and rest on the tender point until pain decreases by 75%.

HAMSTRING – SMR

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: stretch | Duration: 30 s stretch

VIEW VIDEO

Preparation : Place hamstrings on the foam roller, supporting upper body with hands as shown. Movement : Feet can be crossed to increase leverage. Roll from knee toward posterior hip. If a 'tender point' is located, stop rolling, and rest on the tender point until pain decreases by 75%.

QUADRICEPS - SMR

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: stretch | Duration: 30 s stretch

VIEW VIDEO

Preparation : Body is positioned prone with quadriceps on foam roll It is very important to maintain proper Core control (abdominal Drawn-In position & tight gluteus) to prevent low back compensations Movement : Roll from pelvic bone to knee, emphasizing the lateral thigh If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.

PIRIFORMIS - SELF-MYOFASCIAL RELEASE

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: stretch | Duration: 30 s stretch

VIEW VIDEO

Preparation : Begin positioned as shown with foot crossed to opposite knee. Movement : Roll on the posterior/lateral hip area. Increase the stretch by pulling the knee toward the opposite shoulder. If a 'tender point' is located, stop rolling, and rest on the tender point until pain decreases by 75%.

ERECTOR SPINAE – SMR

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: stretch | Duration: 30 s stretch

VIEW VIDEO

Preparation : Position the client on the foam roller at the level of approx. T-2 on the spine. Instruct client to perform a drawing-in and pelvic floor contraction to aid in spinal stabilization. Movement : Once the client is positioned correctly, instruct them to roll slightly to one side (so that they are on the muscle that runs parallel to the spine and not the spine itself) and HOLD. SLOWLY, the client should roll the foam roller down the side of the spine toward the pelvis, feeling for an area of increased tension. Once found, the client should HOLD on this area for 30sec to 1min or until the muscle has relaxed about 50% (AVOID rolling over this trigger point area). Once released, roll to another spot and/or the other side of the spine and HOLD.

LATISSIMUS DORSI – SMR

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: stretch | Duration: 30 s stretch

VIEW VIDEO

Preparation : Position yourself on your side with arm outstretched and foam roll placed in axillary area. Thumb is pointed up to pre-stretch the latissimus dorsi muscle. Movement : Roll along the latissimus dorsi towards the insertion at the shoulder joint. Movement during this technique is minimal. If a 'tender point' is located, stop rolling, and rest on the tender point until pain decreases by 75%.

IT BAND - SMR

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: stretch | Duration: 30 s stretch

VIEW VIDEO

Preparation : Position yourself on your side lying on foam roll. Bottom leg is raised slightly off floor. Maintain head in “neutral” with ears aligned with shoulders. This will be EXTREMELY PAINFUL for many, and should be done in moderation. Movement : Roll just below hip joint down the lateral thigh to the knee. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.

CHEST – SUPINE ON FOAM ROLL

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: stretch | Duration: 30 s stretch

VIEW VIDEO

Preparation : Lie supine on foam roll as shown. Movement : Extend arms out to sides perpendicular to the torso as shown. Keep arms straight with palms up. PUSH BACK OF HANDS TOWARD FLOOR.

GASTROC/SOLEUS - SMR

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: stretch | Duration: 30 s stretch

VIEW VIDEO

Preparation : Place foam roll under mid belly of lower leg. Cross left leg over right leg to increase pressure (optional). Movement : Slowly roll calve area to find the most tender area. If a tender point is located, stop rolling, and rest on the tender point until pain decreases by 75%.

Important Disclaimer: No express or implied warranty (whether of merchantability, fitness for a particular purpose, or otherwise) or other guaranty is made as to the accuracy or completeness of any of the information or content contained in any of the pages in this web site or otherwise provided by personal training on the net. No responsibility is accepted and all responsibility is hereby disclaimed for any loss or damage suffered as a result of the use or misuse of any information or content or any reliance thereon. It is the responsibility of all users of this website to satisfy themselves as to the medical and physical condition of themselves and their clients in determining whether or not to use or adapt the information or content provided in each circumstance. Notwithstanding the medical or physical condition of each user, no responsibility or liability is accepted and all responsibility and liability is hereby disclaimed for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content in this website, and any and all liability for incidental and consequential damages is hereby expressly excluded.

© Copyright Personal Training on the Net 1998 ­ 2020 All rights reserved