Name: Playbook - Dr. Caleb Burgess - Dynamic Core Stability - Level 1
Uploaded: 2024-04-19T04:48:15.303Z
Duration: 15 min
Description: Dynamic Core Stability - Level 1

I really liked this!  Felt really good and will definitely do this daily!

Stephanie

Nancy

This is meant to be performed after you learn and master the movements/exercises from the "Learning Core Control" workout.

Once you know how to control lumbopelvic positioning via improved body awareness and contract the muscles of the trunk with control, you need to learn how to challenge these muscles to build up strength, endurance, and durability.

Here we will start with some beginner level exercises that do just that!

- Goal time: 30-60 sec

Set up:
- Start on your forearms and knees, so that you elbows are directly underneath your shoulders
- Raise up with your body in a stiff near-straight line (contract your stomach and glute muscles to "lock" your pelvis in place)

Tips:
***Try not to let the lower back arch or sag
***Avoid jutting your head forward or looking upward (keep it tucked with ears in line with shoulders, looking at the ground)
***You should feel your stomach muscles working and potentially your shoulders as well
***You should NOT feel pain or excessive pressure in your lower back

Front Plank - Forearms - Knees

Goal time: Hold for 30-60 seconds per set
- Rest 30 sec between sides

Set up:
- With your knees bent and your forearm on the ground with the elbow directly underneath the shoulder, raise up into a side plank position and hold for time

Tips:
- Try not to let your back arch or let your pelvis or trunk rotate backward or forward
- Ideally, your trunk and thighs should be in roughly a straight line and your shoulders and pelvis should be parallel and both pointing forward

Side Plank - Forearm - Knees

- Goal is 10 reps on each side

Set up:
- Start on your hands and knees with your hands directly underneath your shoulders and your knees directly underneath your hips

Movement:
- Lightly tighten your stomach as if you were about to get punched, and then lift one arm up, bring it back down, and then alternate between sides
- Try to avoid letting the spine or pelvis move throughout the exercise

Quadruped on Hands - Alternating Arm Lifts

Hold 3 sec per rep

Set up:
- Lay on your back with your knees bent and heels close to your butt
- Place your hands on your hips if needed (this is to help monitor the position of your pelvis)

Movement:
- Rock your pelvis backward (tuck your tailbone up/in) so that your hands move backward (this should flatten your lower back on the ground)
- HOLD this position and then squeeze your butt cheeks together hard and HOLD this
- Then lift your tailbone off of the ground while keeping your lower back rounded and keeping your pelvis tilted backward
- At the top of the motion you should feel your butt and back of thighs working and likely a stretch in the front of the thighs or groin region
- Hold this position for the prescribed time and then slowly return to the start position

***You should NOT feels pain or pressure increase in your lower back and you should not let your lower back arch as you lift up toward the top
***Keep your feet flat if that feels more natural for you

Bridge with Posterior Pelvic Tilt

- 10 reps on each side

Setup/Movement:
- See video for detailed description

***Ideally, do this with feet on furniture sliders (if on carpet) or in socks (if on hardwood) (not shown in video)

Dynamic Core Stability - Level 1

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