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E X E R C I S E I N A C T I O N CORE Thunder Bay Press An imprint of the Baker & Taylor Publishing Group 10350 Barnes Canyon Road, San Diego, CA 92121 www.thunderbaybooks.com Copyright © 2014 Thunder Bay Press Copyright under International, Pan American, and Universal Copyright Conventions. All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage-and-retrieval system, without written permission from the copyright holder. Brief passages (not to exceed 1,000 words) may be quoted for reviews. “Thunder Bay” is a registered trademark of Baker & Taylor. All rights reserved. All notations of errors or omissions should be addressed to Thunder Bay Press, Editorial Department, at the above address. All other correspondence (author inquiries, permissions) concerning the content of this book should be addressed to Moseley Road, Inc., 123 Main Street, Irvington, NY 10533. www.moseleyroad.com. eBook ISBN: 978-1-68412-761-0 eBook Edition: July 2018 GENERAL DISCLAIMER The contents of this book are intended to provide useful information to the general public. All materials, including texts, graphics, and images, are for informational purposes only and are not a substitute for medical diagnosis, advice, or treatment for specific medical conditions. All readers should seek expert medical care and consult their own physicians before commencing any exercise program or for any general or specific health issues. The author and publishers do not recommend or endorse specific treatments, procedures, advice, or other information found in this book and specifically disclaim all responsibility for any and all liability, loss, or risk, personal or otherwise, which is incurred as a consequence, directly or indirectly, of the use or application of any of the material in this publication. CONTENTS INTRODUCTION STRETCHES AND WARM-UPS Supine Low Back Stretch Seated Spinal Stretch Adductor Stretch Cobra Stretch Iliotibial Band Stretch Hip to Thigh Stretch Lumbar Stretch Priformis Stretch Side Bends Swiss Ball Abdominal Stretch SWISS BALL EXERCISES Swiss Ball Jackknife Swiss Ball Crunch Swiss Ball Forward Roll Swiss Ball Pike Swiss Plank with Leg Lift Swiss Ball Walk-Around Lying Leg Rotation Swiss Ball Push-Up Hip Crossover MEDICINE BALL EXERCISES Medicine Ball Throw Big Circles with Medicine Ball Medicine Ball Pullover on a Swiss Ball Medicine Ball Push-Up Walk-Over Sit-Up and Throw Medicine Ball Slam Power Squat BODY WEIGHT EXERCISES Step-Down Tendon Stretch McGill Curl-Up Abdominal Kick-Out Sit-Up Alternating Sit-Up Crunch Alternating Crunch Side Raised-Legs Crunch Double-Leg Ab Press Lemon Squeezer Chair Abdominal Crunch Oblique Roll-Down Quadruped Lateral Lift Abdominal Hip Lift Hand Walkout Kneeling Side Kick Thigh Rock-Back Standing Knee Crunch Bridge Bridge with Leg Lift V-Up Scissors Leg Raises Single-Leg Circles Front Plank Plank-Ups Plank Roll-Down Knee-Pull Plank Reverse Plank Side-Bend Plank Tiny Steps Advanced Superman Prone Heel Beats Mountain Climber Push-Up Chair Pose Side-Lift Bend Quadruped Clamshell Series Hand-to-Toe Lift Kneeling Side Lift Lateral Low Lunge High Lunge Towel Fly Body Saw Swimming Hip Twist Russian Twist Twist FREE WEIGHT EXERCISES Kettlebell Figure-Eight Turkish Get-Up Wheel Rollout Dumbbell Sit-Up Kettlebell Double Clean Stiff-Leg Dead Lift Seated Barbell Twist Standing Plate Twist Seated Dumbell Press Kettlebell Squat CABLE AND BAND EXERCISES Standing Cable Lift Kneeling Cable Crunch Standing Cable Crunch Cable Rotations Triceps Overhead Extension with Bands BOSU BALL EXERCISES Bosu Ball Crunch Bosu Ball Sit-Up Bosu Ball Bicycle Crunches Bosu Ball Leg Scissors Bosu Ball Side Plank Bosu Ball Seated Leg Tucks FOAM ROLLER EXERCISES Quadruped Knee Pull-In Hamstring Roll Single-Leg Calf Press Roller Triceps Dip Diagonal Crunch Roller Push-Up Supine Marches Iliotibial Band Release Bridge with Leg Lift Bridge with Leg Lift II Hamstring Pull-In Straight-Leg Bicycle Dead Bug WORKOUTS Beginner Workout Rotational Workout Erector Workout Athlete Workout Melting Pot Workout Kamikaze Workout ACKNOWLEDGMENTS

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Consisting of the muscle groups around the belly and lower back, the core is essential to the body’s physical function, and a weak core can put one at higher risk for injury. It doesn’t matter if you’re a fitness novice or an elite athlete, or even if you have a gym membership. Developing a st
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Exercise in Action Core PDF

277 Pages·2018·26.95 MB·English
by  Hollis Lance Liebman
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Consisting of the muscle groups around the belly and lower back, the core is essential to the body’s physical function, and a weak core can put one at higher risk for injury. It doesn’t matter if you’re a fitness novice or an elite athlete, or even if you have a gym membership. Developing a st

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Author:Hollis Lance Liebman
Publication Year:2018
Pages:277
Language:English
File Size:26.95
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