Name: Playbook - Dr. Caleb Burgess - Dynamic Core Stability - Level 3
Uploaded: 2024-04-19T04:48:15.400Z
Duration: 15 min
Description: Dynamic Core Stability - Level 3

This is meant to be performed after you learn and master the exercises from the "Dynamic Core Stability - Level 2" 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.

*Take 2 sec to lower leg down and 2 sec to come back up on each rep
*Goal = 10 reps on ea side

Set up:
- Tighten your stomach and flatten your lower back on the ground (you will attempt to keep it there throughout the movement)
- Raise your hands straight out in front of your face and your knees should be not directly above your hips but more toward your chest (this is the start position)

Movement:
- Without letting your low back move from the ground (keep it flat and pushed into the ground), slowly lower one leg as shown, lightly tap the ground, and then come back to the start position
- The other thigh should not move as the other leg is moving
- Alternate sides and repeat

Keys:
- STOP the exercise if your lower back starts to hurt or you feel a build up of lower back pressure and you can't change this by tightening your core harder or flattening your lower back more on the ground
- STOP if you can't maintain the positioning of your lower back on the ground throughout the movement

Deadbug - Legs Only - Hips at 90° - Knees Bent

*Hold 2 sec at the top of each rep
* rep goal is based on performing on BOTH sides

Set up:
- Start on your hands and knees, so that your knees are directly under your hips and your hands are directly under your shoulders

Movement:
- Before moving, tighten your stomach muscles as if about to get punched in the stomach and hold this (your trunk and abdominals should be stiff)
- Reach out with your hand as you push your opposite side leg backward without moving in the trunk or pelvis
- Hold for the prescribed time and then return to the start position
- Alternate sides on each rep

Quadruped - Alternating Arm and Leg Lifts - Bird Dog

*Take 2 sec to push forward, Hold 1 sec with arms out in front of you, then take 2 sec to return your hands to the stop position

- See video for details

Standing Anti-Rotation Cable Press (Pallof Press)

*Hold leg upward for 2 sec at a time on each rep
*1 rep = doing on both sides

- Start in a plank position with your forearms at approximately shoulder width and your feet nearly together or about hip width apart (weight on your toes)
- Slowly lift one leg up as shown, trying to limit any movement in your trunk (keep everything stiff and rigid)
- Then perform with the other side
- Alternate sides for the prescribed goal repetition range

***Try not to let your trunk rotate or butt/back sag downward

Front Plank Alternating Leg Lift

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

Set up:
- With your legs straight 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 legs should be in roughly a straight line and your shoulders and pelvis should be parallel and both pointing forward

Dynamic Core Stability - Level 3

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