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Index
Contents 4
How To Use This Book 6
What Is The Core? 10
The Spine 12
The Anterior Core Muscles 14
The Posterior Core Muscles 16
What Is Core Training? 18
Core Training And Everyday Activities 20
Core Training And Posture 22
Core Training And Sport 26
Core Training And Pregnancy 28
Assessing Your Core 30
Developing Your Core 31
Equipment For Core Training 32
Visual Exercise Directory 36
Core Movement Directory 40
Thoracic Roller 44
Lat Roller 44
Glute/piriformis Roller 44
Lumbar Roller 45
Tfl/itb Roller 45
Neck Rotation 46
Neck Extension And Flexion 46
Neck Side Flexion 47
Shoulder Rotation 47
Torso Rotation 48
Torso Side Flexion 48
Lying Trunk Rotation 49
Lying Waist Twist 50
Cat And Camel 50
Threading The Needle 51
Hip Flexor Stretch 51
Hip Circle 52
Child’s Pose 52
Cobra Extension 53
Scorpion Stretch 53
Back Roll 54
Skier 54
Standing Roll-down 55
Active Pelvic Floor 56
Pillow Squeeze 58
Heel Slide 59
Knee Fold 60
Toe Tap 62
Prone Abdominal Hollowing 64
Dart 65
Oyster 66
Prone Leg Lift 67
Star 68
Back Extension 69
Superman 70
Abdominal Crunch 72
Leg Circle 74
Reverse Curl 75
Dorsal Raise 76
Sit-up 78
Oblique Crunch 79
Side-lying Lateral Crunch 80
Side Bend 81
Heel Reach 82
Roman Chair Side-bend 83
Side-Lying Leg-lift 84
Oblique Reach 86
Hip Roll 88
Roll-back 90
Roll-Up 91
V Leg-raise 92
V Sit-up 93
Swim 94
Super-slow Bicycle 95
Sprinter Sit-up 96
Horizontal Balance 97
Bridge 98
Double-leg Lower And Lift 100
Plank 102
Side Plank 104
Single-leg Extension And Stretch 106
Double-leg Extension And Stretch 107
Partner Ball Swap 108
Hanging Knee-up 110
Windmill 110
Good Morning 112
Roman Chair Back Extension 112
O-bar Rotation 114
Standing Plate Twist 116
Kettlebell Round-body Swing 117
Mountain Climber 118
Russian Twist 119
Medicine Ball Slam 120
Medicine Ball Reverse Throw 121
Exercise Ball Back Extension 122
Medicine Ball 123
Wall Side Throw 124
Suspended Single-Arm Core Rotation 126
Suspended Pendulum 127
Long-Arm Bridge Pull-Over 128
Kettlebell Swing 129
Exercise Ball Knee Tuck 130
Core Board Rotation 131
Exercise Ball Roll-out 132
Suspended Crunch 134
Suspended Oblique Crunch 135
Medicine Ball Chop 136
Lawnmower 137
Ghd Sit-up 138
Pike 139
Stick Crunch 140
Exercise Ball Jackknife 142
Ghd Back Extension 143
Pulley Chop 144
Pulley Lift 146
Single-leg, Single-arm Cable Press 148
Hanging Toe Tuck 150
Sandbag Shouldering 151
Plank Plate Push 152
Stepped Plank Walk 154
Turkish Get-up With Kettlebell 156
Exercise Ball Hip Rotation Kick 158
Slide Board Wiper 160
Raised Pike Dumbbell Hand-walk 162
Wall Walk 164
Neck Side Flexion 166
Upper-back Stretch 166
Pec Stretch 166
Lat Stretch 166
Seated Twist 167
Lateral Extension 167
Standing Back Extension 167
Seated Spiral Twist 167
Cat Stretch 168
Child’s Pose Stretch 168
Hip Flexor Stretch 168
Oblique Stretch 168
Abdominal Cobra Stretch 169
Lying Waist Twist 169
Hamstring Stretch 1 169
Hamstring Stretch 2 169
Adductor Stretch 1 170
Adductor Stretch 2 170
Hip Walk Stretch 170
Rotational Lunge Stretch 170
Quad Stretch 171
Itb Stretch 171
Standing Glute Stretch 171
Exercise Ball Back Stretch 171
Introduction 174
Fundamental Core 176
Good Posture 178
Bodyweight Core Training 180
Core Training For Pregnancy 182
Post-pregnancy Core Training 184
Design Your Own (levels 1–4) 186
Design Your Own (levels 5–10) 188
The Core Challenge 300 190
Introduction 194
Sports-Specific Matrix 195
Collision Team Sports 198
Contact Team Sports 199
Net-based Sports 200
Bat- And Club-based Sports 201
Racket-based Sports 202
Running 203
Throwing-based Field Sports 204
Jumping-based Field Sports 205
Weightlifting And Powerlifting 206
Combat Sports 207
Gymnastics 209
Board-Based Sports 208
Ski- And Skate-based Sports 210
Water Sports 211
Swimming-based Sports 212
Cycling 213
Equestrian Sports 214
Extreme Sports 215
Glossary 216
Index 218
Acknowledgments 224
About The Authors 224
Safety Information 224
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