Name: Playbook - Dr. Caleb Burgess - Dynamic Core Stability - Level 2
Uploaded: 2024-04-19T04:48:15.390Z
Duration: 15 min
Description: Dynamic Core Stability - Level 2

Great exercises, achievable, focused and easy to do.

Ian Siggers

This is meant to be performed after you learn and master the exercises from the "Dynamic Core Stability - Level 1" workout.

In this workout, we will continue to challenge the trunk and pelvic musculature to build up more strength, endurance, and durability.

These exercises are beginner to intermediate level.

- Goal time: 30-60 sec

Set up:
- Start on your forearms and toes, 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 - Toes

- Perform until failure or 60 sec, whichever comes first

Set up:
- Lay on back and lift your legs up so that you hips, knees and ankles are bent to ~90 degrees
- Try to keep your lower back flat on the ground (don't let the lower back lift/arch off of the ground)
- Hold this position for the prescribed time

***Stop if this causes pain in your lower back or if you can't keep your lower back flat on the ground

Supine 90-90 Holds - Abdominal

- 1 rep = both legs up and then down
- Perform until failure or 10 reps, whichever comes first

Set up:
- Lay down on your back with your knees bent, and your hands on your pelvis to monitor motion here
- Tighten your stomach as if you were about to get punched, and flatten your lower back on the ground

Movement:
- Maintain the contraction of the stomach muscles and low back flat on the ground as you perform the following movements below
- Slowly lift one leg until the thigh is at about 90°, with the knee bent to 90° as well, then lift the other leg up to the same position
- Lower back down in the same order
- On each rep, switch which side goes up first

Supine Leg Lowering Progression - Level 1

- 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 push one foot straight back, 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 Hip Extension - Straight

- Hold 10 sec per rep
- Rest 30 sec between sides

Set up:
- Place a Swiss ball on a wall, with your feet about shoulder width apart and your arms outstretched in front of you with your wrists/hands holding the ball against the wall
***If you don't have a ball, stand within a doorway/doorframe and just push against the wall (you may want to pad your hands with a folded up towel to make it more comfortable)

Movement:
- Push the ball into the wall as hard as you can without moving your trunk (don't rotate your trunk if possible, although some movement is okay)
- Hold for the prescribed time and then release

Tips:
- You should feel this working the core/obliques
- You may also feel it working the shoulders since they are pushing into the ball!

Dynamic Core Stability - Level 2

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