Name: Playbook - Aaron Crouch - Basic Core Routine
Uploaded: 2023-04-23T14:19:11.737Z
Duration: 10 min
Description: Basic Core Routine

This is a baseline routine for better core stability and movement. It can be done anywhere, and best used as a reset during a sore back or after prolonged sitting.

Ground based core stability and easy motion.

Round the low back, keep the knees 2 inches from the floor, and eliminate shifting the body while you alternate tapping the shoulders.

Crawl Shoulder Taps

Opposite arm and leg move together. Minimize shifting during stepping. Keep the knees 2 inches from the floor.

Crawling Forward and Backward

Keep the knees, hips, and shoulders in line. Clench the glutes, and hold the position.

Side Bridge (L)

Side Bridge (R)

Without letting the spine position change, raise opposite arm and leg in outstretched positions. Drive the heel behind you, and keep the pelvis level. Tendency is to shift the body weight over top of the stationary knee, keep the same side hip aligned over the knee.

Bird Dog

Toes up, knees at 90 degrees, and stomach flexed. Raise hips up to the height of your knees.

Hip Bridge

Fingers pointing away from you. Raise hips up as high as they can go, keep the toes pointed to the ceiling, and the knees straight.

Reverse Plank

DEAD LEGS…try not to flex or raise your legs while you peel your spine up off the floor one vertebrae at a time. And slow controlled down.

Straight leg Sit Up

Simple Core Routine

Basic Core Routine

Abigail

This one was tough for me but I really enjoyed all the exercises. Adding to my weekly routine :)

Jenn

Beccah

Free Up Your Low Back

Posture Correction Flow

Maria

Good, but hard.  Ankles are super tight, stiff.  Major problems with mobility

Paul Lynch

Great sets of drills! Something I want to work on!

Greg

Ankle and Foot Mobility

Snuck this in at work. Perfect remedy for right hips from sitting

Basic Core Routine

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