CORE AND HIP STABILITY INTERMEDIATE WORKOUT WITH DEEP CORE STRENGTH
1. stretch and go through all the ROM exercises in the Princeton handout 1 time through
2. Spend 5 to 10 minutes breathing and completing STAGE 1 for TRANSVERSE ABDOMINUS
https://dianeleephysio.com/education/core-training-vs-strengthening/
3. Then pic some of the harder and core-engagung exercises in the Princeton handout: 2 sets
3. Hit these additional strength exercise. 3 sets.
[ ] light miniband hamstring curl 12x ea. leg - 6 slow, 6 fast https://www.google.com/url?sa=t&source=web&rct=j&url=https://m.youtube.com/watch%3Fv%3DrLhhFdysbWw&ved=2ahUKEwiEiMKnzrjuAhXkdc0KHaBiCHgQ28sGMAN6BAhAEAY&usg=AOvVaw2FNW1stXCgFe27fcN2L7ti
[ ] terminal knee extension 6 slow, 6 fast- https://www.google.com/url?sa=t&source=web&rct=j&url=https://m.youtube.com/watch%3Fv%3Dfw4C3nGq4LI&ved=2ahUKEwiE_MK6z7juAhXMKM0KHQhgCgwQ3MsGMAB6BAgBEAU&usg=AOvVaw0eqVQRURXHLFC3OiqGnsMg
PRinceton Handout : https://www.google.com/url?sa=t&source=web&rct=j&url=https://uhs.princeton.edu/sites/uhs/files/documents/Lumbar.pdf&ved=2ahUKEwix9rS9jLruAhXPKs0KHR9ZBm4QFjAAegQIBBAC&usg=AOvVaw3VKZD83HrND6Y8MbtMg6kQ (START WITH all the ROM/Range of Motion Exercises for 15sec. ea. side.:
you can get 10 min o f High intensity rowing or biking after complete, if you have time
1. stretch and go through all the ROM exercises in the Princeton handout 1 time through
2. Spend 5 to 10 minutes breathing and completing STAGE 1 for TRANSVERSE ABDOMINUS
https://dianeleephysio.com/education/core-training-vs-strengthening/
3. Then pic some of the harder and core-engagung exercises in the Princeton handout: 2 sets
- theAbdominal Draw In with Double Knee to Chest
- Prone Bridging on Elbows
- Side Bridging on Elbow
- Press Ups
- Abdominal Draw In, Seated on Physioball with leg extension
3. Hit these additional strength exercise. 3 sets.
[ ] light miniband hamstring curl 12x ea. leg - 6 slow, 6 fast https://www.google.com/url?sa=t&source=web&rct=j&url=https://m.youtube.com/watch%3Fv%3DrLhhFdysbWw&ved=2ahUKEwiEiMKnzrjuAhXkdc0KHaBiCHgQ28sGMAN6BAhAEAY&usg=AOvVaw2FNW1stXCgFe27fcN2L7ti
[ ] terminal knee extension 6 slow, 6 fast- https://www.google.com/url?sa=t&source=web&rct=j&url=https://m.youtube.com/watch%3Fv%3Dfw4C3nGq4LI&ved=2ahUKEwiE_MK6z7juAhXMKM0KHQhgCgwQ3MsGMAB6BAgBEAU&usg=AOvVaw0eqVQRURXHLFC3OiqGnsMg
PRinceton Handout : https://www.google.com/url?sa=t&source=web&rct=j&url=https://uhs.princeton.edu/sites/uhs/files/documents/Lumbar.pdf&ved=2ahUKEwix9rS9jLruAhXPKs0KHR9ZBm4QFjAAegQIBBAC&usg=AOvVaw3VKZD83HrND6Y8MbtMg6kQ (START WITH all the ROM/Range of Motion Exercises for 15sec. ea. side.:
you can get 10 min o f High intensity rowing or biking after complete, if you have time