Core & Flexibility, Workout #1

Welcome!

Below is a schedule Level I core workout to improve core strength and flexibility for the whole body.

Workout Schedule

Follow this schedule to stimulate but not overwhelm the immune system.

MON

Cardio & Flexibility

Tue

Off

Wed

Core & Cardio

Thu

Off

Fri

Cardio & Flexibility

Sat

Off

Sun

Core & Cardio

Cardio Workouts

Complete Cardio Workouts at 40-60% of your maximum effort. You may also use your calculated Heart Rate Maximum if known.

Cardiovascular activity includes any continuous activity that raises the heart rate and you break a light sweat. Examples include bike, elliptical, stepper, treadmill, rower, swimming, or light jogging.

Complete Cardio workouts before a flexibility workout, or after a Core Strengthening workout.

Week 1

Continue at 40-50% for 10 minutes
x 2-3 times per week

Week 2

Continue at 40-50% for 15 minutes
x 2-3 times per week

Week 3

Continue at 50-60% for 10 minutes
x 3-4 times per week

Week 4

Continue at 50-60% for 15 minutes
x 3-4 times per week

Flexibility Workout

Light Cardio

Do a cardio workout for 10-15 minutes to draw blood to the muscles and warm the core body temperature.
Activities include light walking, biking, jogging, elliptical, rower, swim, etc.

Foam Roll

Lightly roll 5-10 times on tight areas to increase blood flow.

Allow your body weight to apply pressure to tight areas for up to 2 minutes or until they release.
Place yourself in a comfortable position on the foam roller. Do not strain the wrists, neck, or back.
Breathe into the area receiving pressure, and move the pressure along the tight muscle with each exhale.

Stretch

Stretch tight muscles for 10-30 seconds.

Keep good posture and the core engaged to get the best stretch.
Breathe into the area receiving the stretch, and exhale to release tension.
Connective tissue (ligaments and tendons) can take up to 3 minutes to release.

Core Workout, Level I

Complete x 1-2 sets BEFORE a cardio workout.

Exercise

Sets & Reps

Low abdominal Hold on Floor (No Video)

x 30 seconds

Low abdominal Leg Lifts on Floor

x 10 per leg

Low Abdominal Leg Extensions on Floor

x 10 per arm

Bridge Repetitions (No Video)

x 10 x 3-second hold

Side Lying Shoulder External Rotations

x 10 per arm

Quadruped Leg + Opposite Arm Extension (no video)

x 10 per side

Modified Plank

x 30” x 2 sets

Week 1: x 10 reps / 30” x 1 set
Week 2: x 15 reps / 45” x 1 set
Week 3: x 15 reps / 45” x 2 sets
Week 4: x 20 reps / 60” x 2 sets

Exercise Descriptions

Core Workout

Low abdominal Hold (no video)

Lie on your back with the knees bent and feet on the floor, about hip width apart.
Place a hand or dish towel under the low back, just above the waist, loosely rolled.
Complete 3 complete breaths, using the ‘drawing in’ for low abdominal breathing.
On the last breath when all the air is expelled, hold the low abdominals drawn inward, securing the low spine back flush to the floor, holding the towel firmly in place with the low abdominals. You will feel the gluts engage to fully stabilize the hips.
Hold this position for designated number of seconds while breathing normally.

Low Abdominal Leg Lifts on Floor

Lie on your back with your arms by the sides, knees bent and the feet flat on the floor, shoulder width apart. Place a towel under the low back, slightly rolled, just above the waist.
Hold the low abdominals engaged by pushing the towel into the floor, then lift one foot ~2 inches off the ground, keeping the knee bent at 90 degrees.
Reengage the low abdominals as you slowly return the foot to the ground, without rocking sideways.
Continue alternating legs, holding the hips as still as possible and breathing normally.
Keep the low abdominals ‘drawn in’ the belly toward the spine, gluts engaged as you lift and lower the leg.

Low Abdominal Leg Extensions on Floor

Lie on your back with your arms by the sides, knees bent and the feet flat on the floor, shoulder width apart. Place a towel under the low back, slightly rolled, just above the waist.
Hold the low abdominals engaged by pushing the towel into the floor, then lift one foot off the floor and extend the leg with the quad, pulling the toe up toward the shin. Keep the knees in line.
Reengage the low abdominals as you slowly return the foot to the ground, without rocking sideways.
Continue alternating extending the legs, holding the hips as still as possible and breathing normally.
Keep the low abdominals ‘drawn in’ the belly toward the spine, gluts engaged as you lift and lower the leg.

Bridge Repetitions (No Video)

Lie on your back with the knees bent at hip width apart, toes straight and knees directly over the toes.
Holding the arms by the sides to balance, press down through the and lift the hips until they are in line with the shoulders and knees.
At the top of the motion, squeezing the gluts together to full extend the hips, and hold for 3-5 seconds each repetition.
Slowly lower the hips to the ground and repeat.

Side Lying Shoulder External Rotations

Start lying on one side with the knees bent at 90 degrees and hand supporting the head. Keep the feet in line with the hips.
Place one hand by the side, elbow at 90 degrees, with a towel or soft object between the elbow and side.
Starting with a neutral grip and one thumb up, turn the thumb to a supinated grip as you lift the hand from in front of the body as far backward as possible.
Do not turn the hips or shoulders as you rotate the arm backwards. Return the grip to neutral each rep.

QUadruped Extension (no video)

Start in quadruped position (on the hands and knees), with the body toward the side of the mat, one knee on the floor.
Lift the knee on the floor and push the leg straight behind you, as you extend the opposite arm by the shoulder, thumb up.
Extend the hand and foot apart for 1-2 seconds, then return to starting position and repeat.
Keep the hips and shoulders square to the ground, and extend the leg and elbow fully.

Modified Plank

Start with the elbows and knees on the ground, the core engaged, and a straight spine between the feet, hips, and shoulders.
Hold for the designated number of seconds, continuing to remind yourself of good position at the hips, shoulders, and head.
Do not let your hips sag, and keep the shoulders back and down and head in line with the spine.
*Modified position not shown.