After my first book, Core Performance, we received a lot of suggestions from readers about how they would have preferred the exercises presented differently. Recognizing that people visualize and process information differently, we’ve laid out the exercises in three ways.
We’ve presented the Core Workout in a level-by-level format (pages 118 to 125) and in an exercise-by-exercise format (pages 126 to 178). With this appendix, I thought I’d combine the two and give you another at-a-glance view of the Core Workout. In all three versions, you’ll see that while there are not that many exercises, the variations and progressions are virtually unlimited.
LEVEL 1
PROCEDURE: Lie on the ground on your left side in a fetal position, with your legs tucked up into your torso at a 90-degree angle and a pad or rolled-up towel between your knees. Keep both arms straight at a 90-degree angle to your torso. Now, keeping your knees together and on the ground and your hips still, rotate your chest and right arm back to the right, trying to put your back on the ground. Exhale and hold for 2 seconds, then return to the starting position. Finish your reps, then switch sides and repeat.
LEVEL 2
PROCEDURE: Lie faceup on the ground holding a pad or towel roll, your left knee bent to 90 degrees, and your right leg crossed over the left. Roll over onto your left side and pin a pad between your right knee and the ground. Maintaining pressure on the pad and keeping your hips still, rotate your chest and right arm back to the right, trying to put your back on the ground. Hold for 2 seconds, then return to the starting position. Repeat until you’ve completed your reps, then switch sides.
LEVEL 3
PROCEDURE: Lie faceup on the ground with your arms to your sides, your knees bent, and your feet flat. Twist your bent legs to the left until they reach the floor, then twist them to the right. Continue for the prescribed number of repetitions.
LEVEL 4
PROCEDURE: Try this move with your hips and knees bent 90 degrees and your feet off the ground. Once you master that, perform this move with your legs straight.
LEVEL 1
PROCEDURE: Take a half-step forward with your left foot, placing your right hand on the floor for balance. Take your left elbow and reach down your instep (on your forward leg). Place your left hand on the floor and push your hips upward as you straighten your front leg. Return to the starting position and repeat. COACHING KEY: Contract (squeeze) the glute muscle of your back leg. YOU SHOULD FEEL: A stretch through the groin, the hip flexor muscle of your back leg, the glute muscle of your front leg, and your hamstring.
LEVEL 2
PROCEDURE: With your feet together, step back with your right leg into a lunge. While reaching your right hand to the sky, bend your torso to the left. Straighten your torso and step forward into the starting position. Alternate sides and repeat for the prescribed repetitions.
LEVEL 3&4
PROCEDURE: Instead of returning to the starting position as in Level 2, walk forward into the next position.
LEVEL 1&2
PROCEDURE: Stand on one leg with perfect posture, holding on to a wall, chair, or table for stability. Keep your shoulder blades back and down. Maintaining a straight line from ear to ankle, bend over at the waist, raising your opposite heel to the sky. When you feel a stretch, return to the standing position by contracting the muscles of your hamstring, glutes, and back. Complete your reps on that side, then switch legs. COACHING KEY: Keep your back flat and your hips and shoulders parallel to the ground. Maintain a straight line from your ear through your hip, knee, and ankle. Try to keep your balance without relying on your hand, and keep your opposite foot off the ground. YOU SHOULD FEEL: A stretch in your hamstrings.
LEVEL 3&4
PROCEDURE: Step back into the next step and repeat using the opposite leg, alternating legs until you’ve completed all your reps.
LEVEL 1
PROCEDURE: Standing with your feet wider than shoulder width apart, shift your hips to the left and down by bending your left knee and keeping your right leg straight. Your feet should be straight ahead and flat on the ground. Push through your left hip, returning to the starting position. Alternate sides and repeat for the prescribed number of repetitions. COACHING KEY: Keep your knee on your “working” side behind your toes. Keep your opposite leg straight, your back flat, and your chest up. YOU SHOULD FEEL: A lengthening and strengthening of your glutes, groin, hamstrings, and quads.
LEVEL 2
PROCEDURE: Step to the right with your right foot, keeping your toes forward and your feet flat. Squat through your right hip while keeping your left leg straight. Squat as low as possible, holding this position for 2 seconds. Push back to the starting position and repeat to the opposite side.
LEVEL 3&4
PROCEDURE: Instead of returning to the starting position, step into a squat position and then into the next lunge. Repeat for the prescribed number of repetitions and then switch sides. You will be stepping around the room during this exercise, so give yourself plenty of space.
LEVEL 2
PROCEDURE: Bend at the waist and walk your feet out into a pushup position. Now, keeping your knees straight, walk your hands toward your feet. When you feel a stretch, walk your feet back out to a pushup position. Repeat until you’ve completed your reps. COACHING KEY: Keep your knees straight and your stomach tight. Walk your hands out farther beyond your head for increased difficulty. Use short “ankle steps” to walk back up to your hands. That is, take baby steps using only your ankles—don’t use your knees, hips, or quads. YOU SHOULD FEEL: A stretch in your hamstrings, lower back, glutes, and calves.
LEVEL 3&4
PROCEDURE: Instead of walking your feet back, walk your hands forward into a pushup position. Keeping your knees straight, walk your feet toward your hands until you feel a stretch in your hamstrings. Walk your hands forward to begin the next repetition. You will be moving around the room during this exercise, so give yourself plenty of space.
LEVEL 3&4
PROCEDURE: Reach your left foot 2 feet behind your right foot. Square your hips back to the starting position, and sit back and down into a squat. Stand and step laterally with your right foot, then repeat the stretch on the same side. Continue until you’ve completed your reps on that side, then reverse directions. COACHING KEY: Keep your chest up and sit your hips back. Maintain your weight on the heel of your front leg. You will be moving around the room during this exercise, so give yourself plenty of space. YOU SHOULD FEEL: A stretch in the outsides of both hips.
LEVEL 1
PROCEDURE: Lying on your stomach with your forearms on the ground under your chest, push off of your elbows, supporting your weight on your forearms and knees. Hold a static position for the prescribed length of time. Push your neck and sternum as far up and away from your forearms as possible. COACHING KEY: Keep your stomach tight. YOU SHOULD FEEL IT: In your shoulders and trunk.
LEVEL 2
PROCEDURE: Same procedure as for Level 1, but instead of finishing with your knees on the floor, end in a prone pushup position, with just your forearms and toes resting on the floor. Push your chest as far away from the ground as possible. Hold your position for the prescribed amount of time. COACHING KEY: Keep your tummy tight and your head in line with your spine. There should be a straight line between your ear and your ankle, with no sagging or bending.
LEVEL 3
PROCEDURE: Lift one arm, hold for 2 seconds. Switch arms. Widen your feet, if necessary, to reduce difficulty.
LEVEL 4
PROCEDURE: Same exercise as in Level 3. This time, narrow your feet to add to the degree of difficulty.
LEVEL 1
PROCEDURE: Lie on your side with your forearm on the ground and your elbow under your shoulder, with your knees bent to 90 degrees. Push your forearm away from your body, lifting your hips into the air and supporting your weight on your forearm and knees. Hold a static position for the prescribed amount of time. Complete the reps on one side, then switch. COACHING KEY: Keep your body in a straight line and keep your stomach tight. If this is too difficult, do individual repetitions—1 repetition per 2 seconds. YOU SHOULD FEEL IT: In your shoulders and trunk.
LEVEL 2
PROCEDURE: Lie on your side with your forearm on the ground under your shoulder, your feet split with the top leg forward. With your body in a straight line and your elbow under your shoulder, push your hip off the ground, creating a straight line from ankle to shoulder and keeping your head in line with your spine. Hold your position for the prescribed amount of time.
LEVEL 3
PROCEDURE: Instead of splitting your feet, stack them together.
LEVEL 4
PROCEDURE: From the bridge position, lift your top leg into the air as if you were doing a lateral jumping jack.
LEVEL 1
PROCEDURE: Place a mini band just above your knees. Lying faceup on the ground with your arms to your sides, your knees bent, and your heels on the ground, lift your hips off the ground until your knees, hips, and shoulders are in a straight line. Hold for the prescribed time. If this is too difficult, divide the time into 2- to 3-second intervals, then return to the starting position and repeat until you’ve completed all of your prescribed time. COACHING KEY: Fire (squeeze) your glutes. YOU SHOULD FEEL IT: In your glutes, and to a lesser degree in your hamstrings and lower back.
LEVEL 2
PROCEDURE: Squeeze a rolled-up towel, a doubled-over Thera-Band pad, or even a ball between your knees. Lift your hips into the air and then return to the starting position. Repeat for the prescribed number of reps.
LEVEL 3
PROCEDURE: Try “marching” with one leg at a time.
LEVEL 4
PROCEDURE: Try it with one leg held to your chest and your weight supported on the other leg. Switch legs.
LEVEL 2
PROCEDURE: Stand with your feet just outside of your hips and a mini band above your knees. Take a partial squat. Keeping your left leg stationary, rotate your right knee in and out for the prescribed number of reps. Then switch legs and repeat. COACHING KEY: Keep both feet flat on the ground and your pelvis stable. Don’t let the knee of your stationary leg drop in. YOU SHOULD FEEL IT: In your glutes.
LEVEL 3
PROCEDURE: Move to the right, pushing with your left leg while stepping laterally with your right leg. Bring your left foot back to the starting position and continue until you’ve completed your reps on that side. Be sure to keep your knees pushed apart throughout the movement. Repeat while moving to the left.
LEVEL 4
PROCEDURE: Increase the resistance by using a band with greater tension.
LEVEL 1
PROCEDURE: Lying facedown on the floor with your arms raised slightly above shoulder height, create a Y, with your torso and thumbs up. Glide your shoulder blades toward your spine and lift your arms off the ground. Return to the starting position and repeat to complete your reps. For the T, pull your shoulder blades in toward your spine and extend your arms to the sides to create a T with your torso. COACHING KEY: Keep your stomach tight and your thumbs up. Move from the scapulae (the shoulder blades), not from your arms, extending your shoulders and hands. YOU SHOULD FEEL IT: In your shoulders and upper back.
LEVEL 2
PROCEDURE: Perform the same exercise with bent elbows on a physioball, lying facedown over the top of the ball so that your back is flat and your chest is off the ball.
LEVEL 3
PROCEDURE: Perform the same exercise as for Level 2, but with your arms extended instead of bent.
LEVEL 4
PROCEDURE: Add a light weight—1 to 3 pounds.
LEVEL 3
PROCEDURE: Standing with your feet shoulder width apart, bend at the waist and grab your toes. Drop your hips to the ground, lift your chest up, and then pull your hips forward until your torso is vertical. Maintaining a flat back, push your hips up and back until you feel a stretch in your hamstrings. Drop your hips back to the ground and repeat until you’ve completed all your reps. COACHING KEY: Keep your chest up, your back flat, and your heels on the floor. Keep your elbows inside of your knees. For an easier move, place a 1⁄4- to 2-inch block under your heels. As your mobility and stability improve, perform the movement with a smaller and smaller heel lift. YOU SHOULD FEEL: A stretch in your hamstrings, groin, lower back, and quads.
LEVEL 4
PROCEDURE: Lying on top of the ball, arch your torso over the ball. Try to touch your shoulder blades, back, and glutes over the ball so that your abdominals are completely stretched. Hold the weight plate behind your head. Roll your hips and chest up at the same time while pulling your belly button in. Crunch from the top of your torso and then lower your hips and chest to the starting position. COACHING KEY: Arch your torso completely. YOU SHOULD FEEL: A stretch in your abs and core.
LEVEL 2
PROCEDURE: Assume a pushup position with your hands and knees on the ground. Lower your body to the ground, then reverse the movement without touching the ground. Keep your body in a straight line. COACHING KEY: Push your sternum as far away from your hands as possible at the end of the movement. YOU SHOULD FEEL IT: In your chest, arms, and torso.
LEVEL 2
PROCEDURE: If you don’t need to kneel, assume the normal pushup position.
LEVEL 3
PROCEDURE: Assume a pushup position, but with your hands on a physioball and your feet on the floor. With your belly button drawn in, lower yourself to the point where your chest barely grazes the ball. Control the ball as you push back up, holding your belly button in and pushing your sternum as far away from the ball as possible. Your shoulder blades should be pushed away from each other in a “plus” position (as far forward as possible) at the top of the movement. Keep your fingers pointed down the sides of the ball.
LEVEL 2
PROCEDURE: Lie faceup on the ground with your tummy tight and your feet on the ball (or on a bench or a couch). Your legs should be straight, your toes pulled up toward your shins, and your shoulder blades pulled back and down. Contract your glutes to raise your hips until you create a straight line between your ankle and shoulders, so that only your head, shoulders, and arms are touching the floor. Hold for 2 to 3 seconds and repeat until you’ve completed your reps. COACHING KEY: Initiate the movement by firing your glutes, and keep them contracted at the top of the movement. If it is too difficult to balance, spread your arms out to the side. Or, to make it more difficult, cross your arms on your chest. YOU SHOULD FEEL IT: In your glutes, hamstrings, and lower back.
LEVEL 3
PROCEDURE: Contract your glutes to raise your hips, then pull your heels toward your body. Do not let your hips drop as the ball comes toward you. Extend your legs, then repeat the leg curl for the prescribed number of reps without letting your hips touch the ground.
LEVEL 2
PROCEDURE: Lie faceup with your knees bent, with a small pad or towel under your lower back to help stretch your abs, and your hands behind your head supporting your neck. Lift your chest until your shoulder blades are off the ground, and at the same time rotate your pelvis toward your belly button. Slowly return to the starting position. Repeat until you’ve completed your reps. COACHING KEY: Do not pull on your head with your hands. Feel each segment of your spine flexing as you crunch and as you stretch over the pad. YOU SHOULD FEEL IT: In your abdominals.
LEVEL 3
PROCEDURE: Lie faceup with your body arched over the ball and your hands interlocked, supporting your head. Drape your body over the ball—you should feel a mild stretch in your abs. Curl your trunk and pelvis together while keeping your belly button pulled in. Return to the starting position and repeat until you’ve completed all your reps.
LEVEL 2
PROCEDURE: Stand with your arms at your sides, your feet shoulder width apart and pointing straight ahead, and a mini band around and above your knees. Maintain perfect posture and initiate movement with your hips. As you reach your arms far forward, squat your hips back and down until your thighs are parallel to the floor. Return to a standing position by pushing through your hips. Keep your knees out. Repeat until you’ve completed all your reps. COACHING KEY: Keep your knees behind your toes during the movement. Also, keep your knees pushing out against the band so that they do not collapse to the inside during the movement. If you extend your arms in front of you, you can sit back more comfortably. Keep your chest up and your back flat. YOU SHOULD FEEL IT: In your glutes, hamstrings, and quads.
LEVEL 3
PROCEDURE: Stand on one foot in front of a bench or chair, holding 21⁄2- to 5-pound weights in each hand. Initiate movement with your hips, squatting back and down on one leg as you reach forward until your glutes touch the bench. Return to a standing position using only the leg you are balancing on. Repeat for the prescribed number of repetitions, then switch legs. Do not let your knee collapse to the inside.
LEVEL 4
PROCEDURE: Hold dumbbells at arm’s length at your sides. Place your back foot on a box or bench and step out into a lunge. Lower your hips toward the floor by squatting back and down. Without letting your back knee touch the ground, return to the starting position by driving your weight back up with your front leg. Do all the reps with that leg forward, then switch legs and repeat. COACHING KEY: Don’t let your front knee slide forward over your toes; if it does, start over again with your front foot farther forward. YOU SHOULD FEEL IT: In your hips and the fronts of your legs.
LEVEL 2
PROCEDURE: In a standing position, hold dumbbells at your side and place one leg on a stable object at about midthigh height. Shift your weight forward onto your front leg, taking your back leg into a stretch. Now, keeping your elbows still, lift the dumbbells to your shoulders as you rotate your palms to the ceiling. Return to the starting position and repeat until you’ve completed all your reps. Switch legs midway through the set. COACHING KEY: Keep your stomach and the glute muscles of your rear leg tight throughout the movement. Do not allow your back to move. Do not rock forward or backward, and don’t move your elbows. YOU SHOULD FEEL IT: In your biceps, glutes, and hip flexors.
LEVEL 3
PROCEDURE: After performing a biceps curl, press the weight over your head, finishing with your palms facing forward. Switch legs midway through the set.
LEVEL 4
P ROCEDURE: Stand holding dumbbells at your sides with your front foot resting on a bench or sturdy step at about midthigh height. Push your body weight slightly forward, with your back glute tight. Perform a biceps curl so that the dumbbells are at your chest. Press your right hand over your head as you lower the left. As you lower your right hand, repeat the motion with your left arm so that the dumbbells pass at your torso. Repeat for the prescribed number of repetitions, switching the foot on the bench halfway through the set. Contract the glute of your back leg to stabilize yourself. Switch legs midway through the set. COACHING KEY: Maintain perfect posture, with your belly button pulled in and your shoulder blades pulled back and down. Do not let your back arch when the weight is pressed overhead. YOU SHOULD FEEL IT: In your biceps and shoulders, and throughout your pillar.
LEVEL 3
PROCEDURE: Squat, rotating from left to right while holding a weight plate. Square up and press the plate over your head. COACHING KEY: Keep your chest up and your back flat. This exercise combines the familiar movements of squatting, rotating, the upright row, and the incline press. Lower in the same pattern as you lifted. YOU SHOULD FEEL IT: In your hips, torso rotators, upper back, chest, and shoulders.
LEVEL 4
PROCEDURE: Stand holding a weight plate or dumbbell in a low position, or holding a rope handle attached to a low pulley cable. Your foot should be perpendicular to the cable if you are using one, your hips should be flexed, and your abdominals should be drawn in. Balance on your inside foot, turn your shoulders and hip toward the leg that’s supporting your weight, and keep your chest up and your stomach tight. Squat down so that the weight is outside this leg, then fire from your glutes and torso. Pull the weight or handles toward your chest while extending your supporting leg. Turn your trunk away from your supporting leg as your hands push up and away. Return to the starting position and repeat to complete your reps, then switch legs. COACHING KEY: Keep your chest up and your back flat. Your torso will rotate from start to finish. This exercise combines the familiar movements of balance squatting, rotating, the upright row, and the incline press. Lower in the same pattern as you lifted. YOU SHOULD FEEL IT: In your hips, torso rotators, upper back, chest, and shoulders.
LEVEL 4
PROCEDURE: Lie faceup on a bench, holding dumbbells at the outside edges of your shoulders, your palms facing your thighs. Lift the dumbbells straight up over your chest. Keeping one arm straight, lower the other dumbbell, touch the outside of your shoulder, then push it back up. Switch arms and continue to alternate arms for the prescribed number of repetitions. COACHING KEY: Keep your nonworking arm straight. Keep your feet on the floor and your hips and shoulders on the bench at all times. Pull your stomach in to stabilize your core. YOU SHOULD FEEL IT: In your chest, shoulders, and triceps.
LEVEL 4
PROCEDURE: Stand on one foot while holding a dumbbell in each hand, using an overhand grip. “Hinge” over at the waist, lowering the dumbbells as your nonsupporting leg lifts behind you. Return to the standing position by contracting your hamstrings and glutes. Repeat for the prescribed number of repetitions, then switch legs. COACHING KEY: Do not let your back arch. Your torso and leg should move as one unit. Fire the glute of your extended leg to keep it straight. Keep your shoulder blades back and down throughout the movement, and keep the dumbbells close to your shin. YOU SHOULD FEEL IT: In your glutes, hamstrings, and back.
LEVEL 4
PROCEDURE: Stand on your right leg, hinged over at the waist, holding a dumbbell with your right hand and holding on to a stable, waist-high surface with your left hand. Lift your left leg to form a T with your body. Slide your right shoulder blade toward your spine and then lift the weight to your body by driving your elbow to the ceiling. Return to the starting position and repeat for the prescribed number of repetitions. Then switch sides. COACHING KEY: Move with your shoulder, not your arm, to initiate the row. Keep your back level—your shoulders should stay parallel to the floor—and fire the glute of your extended leg to keep it parallel to the floor. Extend the leg opposite the hand doing the lifting. YOU SHOULD FEEL IT: In your back, lats, and shoulders.