Exercise Videos: Core





Crunches


Laying on your back with knees bent and feet on the floor, flattern back into the ground by tilting your pelvis. Keeping arms straight, imagine a string drawing you up from the center of the chest to the ceiling move your upper torso off the ground, sliding your hands up to your knees until palms are resting on your knee. Ensure that you are not straining the muscles through the front of your neck. Slowly return segmentally by lowering each vertebrae to the ground.
 
View Video
Comments Off on Crunches

Side Plank


One forearm on the floor, start on your side, push away from the floor lift your hips off the floor making a plank from shoulders to heals. Brace throught hips and core.
View Video
Comments Off on Side Plank

Single leg bridges


Lie on your back with your knees bent up and your arms relaxed by your side. Lift and hover one leg slightly off the ground. Flatten your back into the ground and drive through your heels to lift your bottom off the ground.  Squeeze your glutes throughout and bring your bottom up so that it is parallel to your chest. Slowly lower your bottom back to the ground.  
View Video
Comments Off on Single leg bridges

Superman in lying


Flatten your back while lying on your stomach and lift your right arm up above your head. Squeezing your right glute and keeping your back flat, bring your left leg up towards the ceiling. Maintaining a flat back, slowly bring your right arm and left leg down to the starting position. Repeat and alternate sides.
View Video
Comments Off on Superman in lying

Superman in 4 point kneeling


Flatten your back while on your hands and knees. Squeezing your right glute, reach forward with your right arm while reaching back with your left leg. Your body should not sway from side to side. Keep your pelvis level on both sides while extending the arm and leg. Squeeze your right glute to bring your arm and leg back to the starting position. Repeat and alternate sides.
View Video
Comments Off on Superman in 4 point kneeling

Drive through in press up position


Begin in push up position with your back flat and shoulders back. Maintaining this position, bring your left knee up towards your chest and slowly back down. Repeat and alternate legs
View Video
Comments Off on Drive through in press up position

Knee plank with alternating leg lift


Start on your elbows and knees with both feet also in contact with the ground. Tightening one glute, extend and bring the opposite leg up while maintaining the position of your elbows. Do not let your hips rotate from side to side and keep your back flat throughout the exercise. Repeat and alternate legs.
View Video
Comments Off on Knee plank with alternating leg lift

Step out with theraband


step out into a split leg squat position. Squeeze the glutes on the front leg to drive you up onto the front leg. Once in the upright position, engage the glute in your back leg to control your movement as you shift your weight backwards from your front to your back foot.
View Video
Comments Off on Step out with theraband

Supported single leg squats


Back leg bent and placed on a chair, front heel elevated by book/dumbbell so toes are pointed down. Flatten back and squat down so the back knee bends. Squeeze through the glute on the front leg to bring your body back up. Maintain a steady position of your knee throughout and don't let your body come forward. Repeat and alternate legs
View Video
Comments Off on Supported single leg squats

Squat jumps


Standing with both arms up in the air, squeeze both glutes and squat down on your heels. Power through your glutes and drive straight up through your heels to explode up off the ground and land with your knees slightly bent. Maintain the position of your arms throughout exercise.
View Video
Comments Off on Squat jumps

Box jumps


keeping your toes pointing straight and knees over your toes, squeeze your gluteal muscles to jump onto the box, landing on the mid to front part of your feet, squeezing glutes again to jump off the box, landing in a squat with knees pointing over toes. Squeeze glutes until hip is extended again and heels are on the floor. Ensure back is kept flat when landing.
View Video
Comments Off on Box jumps

Tiger walking


Begin in push up position with your back flat and shoulders back. Maintaining this position, bring your left knee up towards your chest while reaching forward and planting your right hand. Repeat and alternate sides.
View Video
Comments Off on Tiger walking

Press up star


Begin in push up position with your back flat and shoulders back. Keeping your feet anchored, move your hands one at a time to the left as if rotating in a circle. Your back position should be maintained throughout this. Continue until you are back at your starting position. Repeat and change direction that you move in.
View Video
Comments Off on Press up star

single leg deadlift with rotation


Stand on your right leg with your left knee bent up and back flat. Squeeze your right glute and keeping your right leg straight, bend forward at your waist without letting your hips rotate at this point. Rotate your hip to the right so your left hip is facing up. Squeeze your right glute to maintain the position of your knee and slowly bring your hips back to being level horizontally. Drive with your right glute to bring yourself back to the starting position. Alternate legs.
View Video
Comments Off on single leg deadlift with rotation

Single leg deadlift


Stand on your right leg with your left knee bent up and back flat. Squeeze your right glute and keeping your right leg straight, bend forward at your waist without letting your hips rotate. Drive with your right glute to bring yourself back to the starting position. Alternate legs.
View Video
Comments Off on Single leg deadlift

Walking with drive through


When in half split leg squat positioning, ensure the feet are pointing straight, knees over your toes. Squeeze your glutes to bring your hip over your front foot, keep squeezing glutes as you come up onto your toes while leaning your body forward. This will cause you to be thrown forward and land on your other leg. It's at this stage that the back leg comes through to land on it. Alternate legs and repeat. It is important not to swing the back leg through until your body has been thrown forward.
View Video
Comments Off on Walking with drive through

Open out with theraband


start with theraband around calves, toes pointing forward and knees slightly bent, ensuring back is kept straight and feet are hip width apart. Ensure glutes and quads of standing leg are activated, and and then open out with the nonstanding leg as if to recieve the ball whilst keeping glutes and quads activated. ensure twisting comes from the hips, keeping the pelvis pointing forwards.
View Video
Comments Off on Open out with theraband

Standing drive through


when in half split leg squat positioning, ensure the feet are pointing straight, knees over your toes. Squeeze your glutes to bring your hip over your front feet, keep squeezing glutes as you come up onto your toes while leaning your body forward. This will cause you to be thrown forward and land on your other leg. It's at this stage that the back leg comes through to land on it. It is important not to swing the back leg through until your body has been thrown forward.
View Video
Comments Off on Standing drive through

Bridging with volley


Lie on your back with knees bent at 90 degrees and feet flat. Flatten your back and push through your heels until your chest is parallel with your thighs. Holding this position, bring your right leg up to volley and lower back to the starting position. Lower your back until it is flat on the ground. Alternate legs each time.
View Video
Comments Off on Bridging with volley

Hip twist


Flatten your back and have your hips and knees at 90 degrees. Let your right leg drop out to the side while keeping your hip and knee at 90 degrees. Use your glute to bring your right leg back to the starting position. Your left leg should remain completely still
View Video
Comments Off on Hip twist

Cross over single leg squat


Standing on your left leg, squeeze the left glute and squat down on it. At the same time, bring your right hand across your body and towards your left knee. Maintain the position of your knee and don't let it rock from side to side. Squeeze through your glute to come back to your starting position.
View Video
Comments Off on Cross over single leg squat

Single leg squats


Have a book/dumbbell under your left heel so the toes are pointed towards the ground. Squat down on the left leg while not letting your knee go past your toes. Squeeze through the left glute when coming back up. Repeat and alternate legs
View Video
Comments Off on Single leg squats

VMO Single leg sit-stand


from a chair, one foot is firmly on the floor with toes pointing forwad and knee over toes. Other leg is lifted off. Activating glutes and hamstrings of the weightbearing leg, lean forward to stand up and squeeze glutes to extend the hips. Keeping the other leg lifted off, lower yourself back down, keeping the quads and hamstrings activated to control the movement.
View Video
Comments Off on VMO Single leg sit-stand

Wall lift


Stand against the wall with your back and shoulders flat against it. Bend your knees to 45 degrees and maintain this position throughout the exercise. Keeping your right foot still, come up onto your toes on your left foot and slowly back down. Alternate legs.
View Video
Comments Off on Wall lift

VMO Double leg sit-stand


from a chair with feet flat on the floor and toes pointing forward, cross arms over chest and lean forward to stand up. Ensure knees are kept apart and quads and hamstrings are activated. Squeeze glutes until hips are extended. Keeping your back flat, knees over toes and toes pointing forward, lower yourself back onto the chair, whilst quads and hamstrings are activated to control the movement.
View Video
Comments Off on VMO Double leg sit-stand

Step off


step off the step, landing on the mid to front foot with knees over toes. Ensure glutes are activated to control the movement
View Video
Comments Off on Step off

Step up


place one leg on the step with toes pointing forward and knees over toes, then squeeze glutes to drive you up onto the step until your hip is extended.
View Video
Comments Off on Step up

Bridging with kicking


Lie on your back with knees bent at 90 degrees and feet flat. Flatten your back and push through your heels until your chest is parallel with your thighs. Holding this position, lift and straighten your right leg until it is parallel with your chest and lower back to the starting position. Lower your back until it is flat on the ground. Alternate legs each time.
View Video
Comments Off on Bridging with kicking

Single leg knee bend with passing


with your feet pointing straight, slightly bend your knee keeping it pointing over your toes. Ensure you are squeezing the glutes on your standing leg to keep the hips level and hold your knee pointing over your toes. This will give you a stable base to swing through with your non-standing leg, replicating a kicking movement.
View Video
Comments Off on Single leg knee bend with passing

Single leg defending


standing on the leg nearest to the defender (you can also do this pushing against a wall), with your feet pointing straight, slightly bend your knee keeping it pointing over your toes. Ensure you are squeezing the glutes on your standing leg to keep the hips level and hold your knee pointing over your toes. This will give you a stable base to give you strength to hold off a defender trying to push you away.
View Video
Comments Off on Single leg defending

Superman in standing


Flatten your back in standing and lift your right arm up above your head. Squeezing your right glute and keeping your back flat, bring your left leg back. Your body should not sway from side to side.
View Video
Comments Off on Superman in standing

Lunge with theraband


put theraband around the outside knee and step forward into a lunge position keeping your toes pointing straight and squeeze your gluts to ensure you knee stays over your toes. Then step back up onto your back leg
View Video
Comments Off on Lunge with theraband

Lunge with rotation


lunge forward ensuring that your trunk and hips are both pointing in a forwards direction. Once you can feel the stretch through your hip flexors, stay upright and twist your trunk in both directions while maintaining the lunge position. It is important that the hips remain pointing straight.
View Video
Comments Off on Lunge with rotation

Bow and Arrow


This exercise aims to improve the rotation range of you thoracic spine. Begin by lying on your side with feet, hips and shoulders in line, knees bent to 90 degrees. Keeping hips and lower back still, twist through your upper back and pull the elbow of your top arm backwards towards the floor. Hold for 20 seconds, repeat 3 times.
View Video
Comments Off on Bow and Arrow