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COACH'S CORNER : Core Stability

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Activity

Prescription

1. Warm up

2. Pilates single leg stretch

3. Swiss Ball Two Legged Bridge

4. Swiss Ball Supine Leg Extension

5. Swiss Ball Supine Hip Extension

6. Swiss Ball Oblique Crunches

7. Swiss Ball Seated Posture

8. Swiss Ball Crunches

9. Swiss Ball Wall Squats

10. Swiss Ball Press Ups One and Two

11. Swiss Ball Prone Hip Extension

12. Swiss Ball Back Extension

13. Swiss Ball Adduction (squeeze ball/cushion)

14. Swiss Ball Abduction (partner or belt resisted)

10 x hold 3 secs

10 x hold 3 secs

10 x hold 3 secs

10 x hold 3 secs

10 x hold 3 secs

10 x hold 3 secs

10 x hold 3 secs

3 x (10 + hold 20-30 secs)

10 - ??

10 x hold 3 secs

10 x hold 3 secs

10 x hold 3 secs

10 x hold 3 secs

10 x hold 3 secs

 

Thursday July 17, 2003 06:43 PM -0400