The Soreen Guide to The Core.

[Britspin]

As promised..I eventually found it, feel free to ask for clarification, dispute my obvious genius etc etc.
Core Training Progressions.

Single leg stand.

Lift knee to hip level & hold, stabilise with core.

Increase time standing.

Progression 1 : As above, but move arms around.

Progression 2 : As first week but on wobble cushion.

Progression 3 : As progression 1.

Progression 4 : Single leg stand to walk, high knee, tip toe on support leg, hold.

Progression 5 : As 4 but take a longer, slow step.

Progression 6 : As 5 but step into a lunge.

This will improve running core stability, there are more progressions, but this should keep you busy for now.

For swim/bike (horizontal) core work…

Superman.

On all fours on the floor, hands below shoulders, knees below hips, flatten back & draw in belly button to stabilise, hold for 5-10 seconds, 8-10 reps, 2-3 sets.

Progression 1: As above, lift right hand off floor, reach forward arm 45 degrees to body, slowly lower & switch to left hand reps as above.

Progression 2 : Lift right leg, keep back flat, extending hip, not lower back, leg stays in line with spine, switch legs. Reps as above.

Progression 3 : Work around body..R hand lift, hold & lower, L hand lift hold & lower, L leg lift hold & lower, R leg lift hold & lower.

Progression 4 : Lift R hand & L leg, hold & lower, switch to L hand & R leg, keep switching & incr length of hold work up to 30sec + hold, up to 3 x 10 each side.

Progression 5 : As above but with a pole running head to low back, following spine alignment 1 x 10, then pole across the body at low back 1 x 10.

Plank series.

Horizontal plank, hold & incr time to 30sec+, 2-3 10, or until functional failure.

Progression 1 : As above but lift R foot off floor & hold, extending hip, not low back. Switch to L foot, to functional fail.

Progression 2 : As above but lift R elbow off floor, hold & lower, switch to L elbow. Reps as above.

Progression 3 : Lift R elbow & hold & lower, L elbow & hold & lower, L leg hold & lower, R leg hold & lower.

Progression 4 : Lift R elbow & L leg hold & lower, L elbow & R leg hold & lower.

Progression 5 : As above but lift elbow & reach with hand, extending elbow 45 degrees to body, alternate L & R as above.

Low back & hip joint stability.

Supine bridge. Shoulders on floor, knees at 90 degrees, butt off floor creating a straight line from shoulders to knees. Hold & draw in 10 x 30sec hold.

Progression 1 : Lift L foot off floor (4-5 cm) hold & lower, switch to R foot, hold & lower. 3 x 10 each foot or until functional fail.

Progression 2 : As above but quicker, marching, but drawing in & controlling hip level & rotation.

Progression 3 :As 1 but extend knee joint to straighten leg, hold & return, switch feet. Maintain hip height & control rotation.

Progression 4 : As 2 march & extend knees.

Side Plank.

Feet stacked, hips stacked, elbow on floor shoulders stacked, lift hip off floor to maintain a straight line from ankles to top of head, hold until functional fail. Switch sides.

Progression 1 : As above but lower hips to floor. Almost rest then extend to straight line again, repeat until functional fail, switch sides.

Progression 2 : As first instruction but support arm straight.

Progression 3 : As 2 support arm straight.

Progression 4 : As 2, but non support arm reaching up 90 degrees to body & hold until functional fail.

Progression 5 : As first instruction but reach down & across body, touch floor by support elbow & reach back up.

Progression 6 : As above but support arm straight.

[Britspin]

Anyone found this useful? Helpful?

[Jack Hughes]

To be honest, I was hoping for a bit more soreen.

[IanM]

Anyone found this useful? Helpful?

I've been a bit lazy with core work recently, but still unable to run regularly so have been intending to try this and as should be able to find time to do this 2-3 times a week, so thanks for putting it up! I'll let you know when I get my rock hard 6 pack

[Britspin]

Jack..when you dedicate to the core, the Soreen will come.

[Jack Hughes]

Jack..when you dedicate to the core, the Soreen will come.

Can't it be the other way round?

Maybe that's where I'm going wrong

[Britspin]

But when the Sreen comes first....the core stays hidden.



This is all getting a bit Confuscious isn't it...Grasshopper.

[Tritans]

Cheers britspin i have been working a couple of your ideas into my stretching regime, well when i say regime its more a token effort but i really see the benefits when i persevere.