Below we will set up basic core drills that can noticeably improve your movement quality and prepare you for a workout ahead. All you'll need is a yoga block and a comfy floor space to lay on. After a simple self-assessment, we will provide you with variations that use the same movements and shapes in a variety of positions which you can adapt to your programming.
QUICK ASSESSMENT
Before you start...
1. How much active hip flexion do you have?
(Stand tall and pick up your knee as high as you can without holding it. Hands-on a wall for support, this is not a balance drill.)
2. How well can I breathe through my nose?
(Lay on your back with your hands on your chest and belly. Count how long you can inhale/exhale with moderate force). Aim for 5 seconds in both directions.
3. How far can I reach my hands overhead without my rib cage flaring forward?
(Stay on your back, bring your arms overhead with your biceps opposite of your ears. Take note of the distance between your arms and the floor while keeping your ribs down flat.)
Use the above information while doing the following exercises:
THE ORIGINAL CORE DRILL
Set up: Lay on your back with your elbow and knee holding a block on the same side. If you have the range to drive your knee into your elbow, do that.
Cue: relax your mouth and breathe through your nose to start. Exhale to move the same side arm and leg overhead and underneath you. The angle of your reach will directly affect how hard your trunk has to work to maintain stability. Modify as needed by bending your knees and/or adjusting the arm.
Reps: Do at least 45 seconds/per side in 3-4 rounds total. Do this with a timer and switch sides on the minute. Use a tempo 3:0:3:0 (3 seconds out, and 3 seconds in, no stopping) to start.
VARIATION 1: Hard Roll
Set up: Start with the same position above but hold the arm and leg out long and as close to the floor as your trunk can remain rock hard.
Cues: Exhale to roll onto your side. Pause. Exhale to roll back. Pause. Repeat.
Reps: 3 sets of 5 reps, each rep at 3:1:3:1 (3 seconds roll to the side, 1-second pause, 3 seconds roll to your back, 1-second pause).
VARIATION 2: High Plank with Knee to Elbow
Set up: Start in a plank position with your feet together. Place your knee at the elbow. If you can't reach it, use a block and work with just a hold.
Cues: Slide your knee down the arm maintaining direct contact between the elbow and forearm. If you can't reach it, work with a yoga block to bridge the gap.
Reps: 3 sets of 5 reps, each rep at 3:1:3:1 (3 seconds to scrape the knee down to wrist, 1-second hold, 3 seconds to drive the knee up the arm, 1-second hold).
VARIATION 3: Side Plank w/Knee Drive
Set up: Place your forearm directly beneath your shoulder. Stack your feet on top of each other as you press your hips off the floor. The top arm extends firmly out in front of your shoulder.
Cues: Exhale to drive your knee to your elbow. Put more effort in your base leg (non-moving leg) to maintain better stability in the hips.
Reps: 3 sets of 8 reps, each rep at 1:3:1:3 tempo. (One second to exhale knee to elbow, 3 seconds to hold elbow to knee, 1 second to replace the foot on top of the other, 1 second to hold traditional side plank, repeat).
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If you need help finding quality reps or incorporating this into your programming, schedule a consult call below.
