CHAPTER EIGHT

Core Training
Concepts
Objectives
After studying this chapter, you will be able to:
Understand the importance of the core musculature.
Differentiate between the stabilization system and the
movement system.
Rationalize the importance of core training.
Design a core-training program for clients at any level of training.
Perform, describe and instruct various core-training exercises.

Key Terms

Core
Drawing-in maneuver

Intramuscular coordination
Intermuscular coordination

MODULE 8-1:
Concepts in Core Training

his chapter discusses the importance of core training and how to

implement this component into a clients program. Successive
chapters discuss balance training and reactive training and how these
additional components can be incorporated into a training program that will
enhance overall functional efficiency.

Core Musculature
The core has been defined as the
lumbo-pelvic-hip complex, thoracic
and cervical spine.1,2 The core is where
the bodys center of gravity is located
and where all movement begins.3-7 An
efficient core is necessary for
maintaining proper muscle balance
throughout the entire kinetic chain
(Figure 8-1).

Figure 8-1: Core

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CORE:
The central section
of the body
consisting of the
cervical, thoracic
and lumbar spine,
pelvic girdle and
hip joint, and all of
the muscles that
attach to these
specific areas.

There are 29 muscles that attach to the lumbo-pelvic hip complex.

Optimum lengths (or length-tension relationships), recruitment patterns (or
force-couple relationships) and joint motions (or arthrokinematics) in the
muscles of the lumbo-pelvic-hip complex establish neuromuscular efficiency
throughout the entire kinetic chain.7 This allows for efficient acceleration,
deceleration and stabilization during dynamic movements, as well as the
prevention of possible injuries.3-13
The musculature of the core is divided into two categories: the
stabilization system and the movement system (Table 8-1). The stabilization
system is primarily responsible for stability of the lumbo-pelvic-hip complex,
whereas the movement system is responsible for movement of the core.
The core operates as an integrated functional unit, whereby the
stabilization system must work in concert with the movement system. When
working optimally, each structural component distributes weight, absorbs force
and transfers ground-reaction forces.1,7,14 As such, these interdependent
systems must be trained appropriately to allow the kinetic chain to function
efficiently during dynamic activities. This means that we must work from the
inside (stabilization system) out (movement system). Training the muscles of
the movement system prior to the muscles of the stabilization system would
not make structural, biomechanical or logical sense.This would be analogous to
building a house without a foundation.The foundation must be developed first
to provide a stable platform for the remaining components of the house to be
built upon. One must be stable first in order to move efficiently.
Table 8-1: Muscles of the Core
Stabilization System
Movement System

Transversus Abdominis
Internal Oblique
Lumbar Multifidus
Pelvic Floor Muscles
Diaphragm
Transversospinalis

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Latissimus Dorsi
Erector Spinae
Iliopsoas
Hamstrings
Hip Adductors
Adductor Magnus
Adductor Longus
Adductor Brevis
Gracilis
Pectineus
Hip Abductors
Gluteus Minimus
Gluteus Medius
Tensor Fascia Latae
Rectus Abdominis
External Oblique

CHAPTER EIGHT
Core Training
Concepts

Importance of Properly Training the Stabilization System

Many individuals have developed strength, power, neuromuscular control and
muscular endurance in the movement system which enables them to perform
functional activities.1,7,10,12,14 Few people, however, have properly developed the
deep stabilization muscles required for lumbo-pelvic-hip
complex stabilization.11-13 The bodys stabilization system
(core) has to be operating with maximal efficiency to
effectively utilize the strength, power, neuromuscular
control and muscular endurance that has been
developed in the prime movers. If the movement system
musculature of the core is strong and the stabilization
system is weak, the kinetic chain senses imbalance and
forces are not being transferred and/or utilized properly.
This leads to compensation, synergistic dominance and
inefficient movements.1,7,11-13,14 Examples include
performing a lunge, squat or overhead press with
excessive spinal extension (Figure 8-2).
Figure 8-2:
A weak core is a fundamental problem that
Inefficient
Movement
causes inefficient movement and can lead to
predictable patterns of injury.7,11-13,14,15 Many people have a strong rectus
abdominis, external obliques and erector spinae, but weak stabilizing muscles.
This results in lack of stabilization and unwanted motion of the individual
vertebrae, thus increasing forces throughout the lumbo-pelvic-hip complex
that may result in low back pain and injury.7,14,16

MODULE 8-1: Summary

The core is the beginning point for movement and the center of gravity
for the body. It consists of the lumbo-pelvic-hip complex, thoracic and cervical
spine. If the core is unstable during movement, it does not allow optimum
stabilization force reduction, production and transference to occur throughout
the kinetic chain.
An efficient core is necessary for maintaining proper muscle balance
throughout the entire kinetic chain. Optimum lengths (length-tension
relationships), recruitment patterns (force-couple relationships) and joint
motions (arthrokinematics) in the muscles of the lumbo-pelvic-hip complex
establish neuromuscular efficiency throughout the entire kinetic chain. This
allows for efficient acceleration, deceleration and stabilization during dynamic
movements, as well as the prevention of possible injuries.
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The musculature of the core is divided into two categories: stabilization

and movement systems. The stabilization system is primarily responsible for
stability of the lumbo-pelvic-hip complex.The movement system is responsible
for movement, force production and force reduction of the core. Training
should begin from the inside (stabilization system) out (movement system). If
the cores movement-system musculature is strong and the stabilization system
is weak, the kinetic chain senses imbalance and forces are not being transferred
and/or utilized properly. This all may result in compensation, synergistic
dominance and inefficient movements.

MODULE 8-1: Quiz

1. The core is which of the following?
The lumbo-pelvic-hip complex, thoracic and cervical spine
Where the bodys center of gravity is located
Where all movement begins
All of the above
2. What are the two categories of core musculature?
_______________________ and _______________________
3. Which muscle is part of the movement system?
Transversus abdominis
Iliopsoas
4. The movement system should be trained before the stabilization system.
True

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False

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Core Training
Concepts

MODULE 8-2: Scientific Rationale

for Core Stabilization Training
Similarities in Individuals with Chronic Back Pain
Researchers have found that in individuals with chronic low back pain (85
percent of U.S. adults) have decreased activation of certain muscles: transversus
abdominis, internal obliques, pelvic floor muscles, multifidus, diaphragm and
deep erector spinae.11-13,17-19 These individuals also have decreased stabilization
endurance.3,4,20,21
Performing traditional abdominal exercises without proper lumbo-pelvichip stabilization has been shown to increase pressure on the discs and
compressive forces in the lumbar spine.11-13,17,21-24 Furthermore, performing
traditional low back hyperextension exercises without proper lumbo-pelvic-hip
stabilization has been shown to increase pressure on the discs to dangerous
levels. These unsupported exercises can cause damage to the ligaments
supporting the vertebrae, which may lead to a narrowing of openings in the
vertebrae that spinal nerves pass through.20,22,24
Therefore, it is crucial for fitness professionals to incorporate a systematic,
progressive approach when training the core, ensuring the muscles that
stabilize the spine (stabilization system) are strengthened prior to the
musculature that moves the spine (movement system).

Solutions for Stabilization

Fortunately, additional research has demonstrated increased
electromyogram (EMG) activity and pelvic stabilization when an abdominal
drawing-in maneuver is performed before core training (Figure 8-3).20,22,25-32
This maneuver involves:
1. Pull in the region just below the naval toward the spine
(drawing-in maneuver).
Also, maintaining the cervical spine in a neutral position during core
training improves posture, muscle balance and stabilization. If a forward
protruding head is noticed during movement, the sternocleidomastoid is
preferentially recruited. This increases the compressive forces in the cervical
spine. It can also lead to pelvic instability and muscle imbalances as a result of
the pelvo-occular reflex. This reflex is important to maintain the eyes level
during movement.33,34 If the sternocleidomastoid muscle is hyperactive and
extends the upper cervical spine, the pelvis rotates anteriorly to realign the
eyes.This can lead to muscle imbalances and decreased pelvic stabilization.33,34

DRAWING-IN
MANEUVER:
The action of
pulling the belly
button in toward
the spine.

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Figure 8-3: Drawing-in Maneuver

Requirements for Core Training

INTRAMUSCULAR
COORDINATION:
The ability of the
neuromuscular
system to allow
optimal levels of
motor unit
recruitment and
synchronization
within a muscle.

INTERMUSCULAR
COORDINATION:
The ability of the
neuromuscular
system to allow
all muscles to
work together
with proper
activation and
timing between
them.

292

The core-stabilization system (transversus abdominis, internal obliques,

pelvic floor musculature, diaphragm, transversospinalis and multifidus) consists
primarily of slow-twitch,Type I muscle fibers, which respond best to time under
tension.3-6 This means that these muscles need sustained contractions (six to
20 seconds) to improve intramuscular coordination, and motor-unit
recruitment within a muscle.This enhances static and dynamic stabilization of
the lumbo-pelvic-hip complex.
The core-movement system (rectus abdominis, erector spinae, external
obliques, latissimus dorsi, adductors, hamstrings and iliopsoas) is primarily
geared toward movement of the lumbo-pelvic-hip complex. These muscles
must work synergistically with the stabilization system to ensure optimal
intermuscular coordination of the lumbo-pelvic-hip complex.

MODULE 8-2: Summary

Individuals who have chronic low back pain activate their core muscles less
and have a lower endurance for stabilization. Performing traditional abdominal
and/or low back exercises without proper pelvic stabilization may cause
abnormal forces throughout the lumbo-pelvic-hip complex. These exercises
may lead to tissue overload cause damage. However, the pelvis can be stabilized
by using the drawing-in maneuver before core training. In addition, keeping the
cervical spine in a neutral position during core training improves posture,
muscle balance and stabilization.
The stabilization system of the core requires sustained contractions of
between six and 20 seconds to properly stimulate the motor units. These
muscles must be trained over prolonged periods of time to increase endurance
and allow for dynamic postural control.

CHAPTER EIGHT
Core Training
Concepts

The movement system of the core is primarily geared toward movement

of the lumbo-pelvic-hip complex.These muscles must work synergistically with
the stabilization system to ensure optimal force production, force reduction
and dynamic stabilization of the lumbo-pelvic-hip complex.

MODULE 8-2: Quiz

1. Research shows that individuals who have chronic low back pain display
an increased activation of the transversus abdominis, internal oblique,
pelvic floor muscles, multifidus, diaphragm and deep erector spinae.
True

False

2. The drawing-in maneuver involves pulling in the region just below the
__________________ toward the __________________.
3. A forward protruding head during movement is a sign that the
sternocleidomastoid is preferentially recruited. This causes:
Decreased compressive forces in the cervical spine
The pelvis to rotate posteriorly
The pelvo-occular reflex and muscle imbalances
4. The stabilization system of the core requires sustained contractions
of what length?

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MODULE 8-3:
Designing a Core-training Program
CORE-TRAINING DESIGN PARAMETERS
The core musculature is an integral component of the protective
mechanism that relieves the spine of harmful forces that occur during
functional activities.35 A core-training program is designed to help an individual
develop stabilization, strength, power, muscle endurance and neuromuscular
efficiency in the lumbo-pelvic-hip complex.This integrated approach facilitates
balanced muscular functioning of the entire kinetic chain.1,7,14
Greater neuromuscular control and stabilization strength offers a more
biomechanically efficient position for the entire kinetic chain, thereby allowing
optimum neuromuscular efficiency.7,14
Thus, a core-training program must be systematic and progressive.7,14
Fitness professionals must follow specific program guidelines, proper exerciseselection criteria and detailed program variables to achieve consistent success
with clients (Figure 8-4).7,14
Exercise Selection
Progressive
Easy to hard
Simple to complex
Known to unknown
Stable to unstable
Systematic
Stabilization
Strength
Power
Activity/Goal-specific
Integrated
Proprioceptively
challenging
Stability ball
BOSU
Reebok Core Board
Half foam roll
Airex pad
Dyna Disc
Bodyblade
Based in current science

Variables
Plane of motion
Sagittal
Frontal
Transverse
Range of motion
Full
Partial
End-range
Type of resistance
Stability ball
Cable
Tubing
Medicine ball
Power ball
Dumbbells
Other

Figure 8-4: Program Design Parameters for Core Training

294

Body position
Supine
Prone
Side-lying
Kneeling
Half-kneeling
Standing
Staggered-stance
Single-leg
Standing progression
on unstable surface
Speed of motion
Stabilization
Strength
Power
Duration
Frequency
Amount of feedback
Fitness-professional cues
Kinesthetic awareness

CHAPTER EIGHT
Core Training
Concepts

Levels of Core Training

There are three levels of training within the OPT model: stabilization,
strength and power (Figure 8-5). A proper core-training program follows the
same systematic progression.
Phase 7
Phase 6

POWER

Phase 5

STRENGTH

Phase 4
Phase 3
Phase 2
Phase 1

STABILIZATION

Figure 8-5: The OPTTM Model

Stabilization
In core-stabilization training (Phases 1 and 2), exercises involve little motion
through the spine and pelvis. These exercises are designed to improve the
functional capacity of the stabilization system.7,14 Exercises in this level include:
Marching
Prone Iso-ab
Floor Bridge
Prone Iso-ab with Hip Extension
Ball Bridge
Prone Iso-ab with Hip Abduction
Floor Prone Cobra
Side-lying Iso-ab
Quadruped Opposite
Two-leg Reverse Hyper
Arm/Leg Raise
Marching
Preparation
1. Lie supine on floor with knees bent, feet flat, toes
pointing straight ahead and arms by sides.

Movement

Movement

2. Draw abs in, activate the glutes.

3. Lift one foot off the floor only as high as can be
controlled. Maintain the drawing-in maneuver.
4. Hold for one to two seconds.
5. Slowly lower.
6. Repeat on the opposite leg.

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Floor Bridge
Preparation
1. Lie supine on the floor with knees bent, feet flat on
floor and toes shoulder-width apart and pointing
straight ahead.
2. Place arms to the side, palms up.

Movement
Movement

3. Draw abs in, activate glutes.

4. Lift pelvis off the floor until the knees, hips and
shoulders are in line.
5. Slowly lower pelvis to the floor.
6. Repeat as instructed.
7. To progress, perform as a single-leg exercise.

Ball Bridge
Preparation
1. Lie supine on a stability ball (ball between shoulder
blades) with hands on hips. Place feet flat on floor
with toes shoulder-width apart and pointing straight
ahead.Allow the back to curve over the ball so that
glutes are near the floor.

Movement
Movement

2. Draw abs in, activate glutes.

3. Lift pelvis until knees are bent at a 90-degree angle
and the body forms a straight line from shoulders
to knees.
4. Slowly lower pelvis toward the floor.
5. Repeat as instructed.

Floor Prone Cobra

Preparation
1. Lie prone on the floor with arms in front of body,
palms facing toward ground.

Movement
Movement

296

2. Draw abs in, activate glutes, and pinch shoulder

blades together.
3. Lift chest off the floor.
4. Hold for one to two seconds.
5. Slowly return body to the ground, keeping chin tucked.
6. Repeat as instructed.

CHAPTER EIGHT
Core Training
Concepts

Quadruped Opposite Arm/Leg Raise

Preparation
1. Start on all fours, with the spine in a neutral position.

Movement

Movement

2. Draw abs in and tuck chin.

3. Slowly raise the right arm (thumb up) and the left
leg with toes pointed away from the body (triple
extension). Keep both arm and leg straight while
lifting them to body height.
4. Hold for one to two seconds
5. Slowly return both arm and leg to the ground,
maintaining optimal alignment.
6. Repeat alternating sides, as instructed.
7. Regress by raising one arm or leg independently.

Prone Iso-ab
Preparation
1. Lie prone on the floor with feet together and
forearms on ground. Clench hands into fists and
place at shoulder level.

Movement
Movement

2. Draw abs in, activate glutes.

3. Lift entire body off the ground until it forms a straight
line from head to toe, resting on forearms and toes.
4. Hold for one to two seconds.
5. Slowly return body to the ground, keeping chin
tucked and back flat.
6. Repeat as instructed.
7. To regress, perform with the knees on the floor or
with hands on a bench and feet on the floor.

Prone Iso-ab with Hip Extension

Preparation
1. Lie prone on the floor with feet together and
forearms on ground. Clench hands into fists and
place at shoulder level.

Movement
Movement

2. Draw abs in and activate glutes.

3. Lift entire body off the ground until it forms a straight
line from head to toe, resting on forearms and toes.
4. Extend right hip by activating glutes and lifting right
leg off the ground, putting leg in triple extension
(hip and knee extension, ankle dorsiflexion).
5. Hold for one to two seconds.
6. Slowly return body to the ground, keeping chin
tucked and back flat.
7. Switch sides and repeat as instructed.

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Prone Iso-ab with Hip Abduction

Preparation
1. Lie prone on the floor with feet together and
forearms on ground. Clench hands into fists and
place at shoulder level.

Movement

Movement

2. Draw abs in and activate glutes.

3. Lift entire body off the ground until it forms a straight
line from head to toe, resting on forearms and toes.
4. Extend right hip by activating glutes and lifting right
leg off the ground, putting leg in triple extension
(hip and knee extension, ankle dorsiflexion).
5. Abduct hip.
6. Hold for one to two seconds.
7. Slowly adduct hip and return body to the ground,
keeping chin tucked and back flat.
8. Switch sides and repeat as instructed.

Side-lying Iso-ab
Preparation
1. Lie on one side with feet and legs stacked on top of
each other and forearm on ground.

Movement

Movement

2. Draw abs in and activate glutes.

3. Lift hips and legs off the ground until the body forms
a straight line from head to toe, resting on forearm
and feet.
4. Hold for one to two seconds.
5. Slowly lower body to the ground
6. Switch sides and repeat as instructed.

Two-leg Reverse Hyper

Preparation
1. Lie prone on a bench with the upper body supported
by the bench and the lower body suspended in air.

Movement

Movement

298

2. Draw abs in and activate glutes.

3. Extend legs directly behind the body into triple
extension (hips, knees, ankles).
4. Slowly return legs to start position.
5. Repeat as instructed.
6. Progress by performing as a single-leg (alternating)
exercise.

CHAPTER EIGHT
Core Training
Concepts

Strength
In core-strength training (Phases 3, 4 and 5), the exercises involve more
dynamic eccentric and concentric movements of the spine throughout a full
range of motion.The specificity, speed and neural demand are also progressed
in this level. These exercises are designed to improve dynamic stabilization,
concentric strength (force production), eccentric strength (force reduction)
and neuromuscular efficiency of the entire kinetic chain.7,14 Exercises in this
level include:
Floor
Short-lever Crunch
Long-lever Crunch
Ball
Crunch
Crunch with Rotation
Cobra

Bench
Knee-up
Reverse Crunch
Reverse Crunch with Rotation
Back Extension
Cable/Tubing
Rotation
Lift
Chop

Floor Exercises
Short-lever Floor Crunch
Preparation
1. Lie supine on the floor with knees bent, feet flat on
floor and toes shoulder-width apart and pointing
straight ahead.
2. Place arms across the chest.

Start

Movement
3. Draw abs in and tuck chin.
4. Slowly crunch upper body forward, bringing the
lower rib cage toward hips.
5. Slowly lower upper body to the floor, maintaining
a drawn-in and chin-tucked position.
6. Repeat as instructed.

Finish

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Long-lever Floor Crunch

Preparation

Start

Finish

1. Lie supine on the floor with knees bent, feet flat

on floor and toes shoulder-width apart and pointing
straight ahead.
2. Place arms straight overhead.

Movement
3. Draw abs in and tuck chin.
4. Slowly crunch upper body forward, bringing the
lower rib cage toward hips and keeping arms directly
overhead.
5. Slowly lower upper body to the floor, maintaining
a drawn-in and chin-tucked position.
6. Repeat as instructed.

Ball Exercises
Short-lever Ball Crunch
Preparation
1. Lie supine on a stability ball (ball under low back)
with knees bent at a 90-degree angle. Place feet flat
on floor with toes shoulder-width apart and pointing
straight ahead.Allow back to extend over curve of
ball. Cross arms across chest.

Start

Movement
2. Draw abs in and activate glutes.
3. Slowly crunch upper body forward, raising shoulder
blades off the ball and tucking chin to chest.
4. Slowly lower upper body over the ball, maintaining
a drawn-in position.
5. Repeat as instructed.
6. To progress, perform as a long-lever exercise.

Finish

Short-lever Ball Crunch with Rotation

Preparation
1. Lie supine on a stability ball (ball under low back)
with knees bent at a 90-degree angle. Place feet flat
on floor with toes shoulder-width apart and pointing
straight ahead.Allow back to extend over curve of
ball. Cross arms across chest.

Start

Finish

300

Movement
2. Draw abs in and activate glutes.
3. Slowly crunch upper body forward, raising shoulder
blades off the ball and tucking chin to chest.
4. At the top position, rotate trunk to one side.
5. Return trunk to neutral position and slowly lower
upper body over the ball, maintaining a drawn-in
position.
6. Repeat as instructed.
7. To progress, perform as a long-lever exercise.

CHAPTER EIGHT
Core Training
Concepts

Ball Cobra
Preparation
1. Lie prone on a stability ball (ball under abdomen).
Keep feet pointed toward floor with legs straight.
2. Extend arms in front of body.

Start

Finish

Movement
3. Draw abs in and activate glutes.
4. Bring arms around to the side of the body by
pinching shoulder blades back and down.
5. Lift chest off ball, keeping back and neck in proper
alignment.
6. Lower chest to ball and return arms to front of body.
7. Repeat as instructed.

Bench Exercises
Reverse Crunch
Preparation
1. Lie supine on a bench with hips and knees bent at
a 90-degree angle, feet in the air and hands gripping
a stable object for support.

Movement
Start

2. Draw abs in and activate glutes.

3. Lift hips off the bench while bringing the knees
toward the chest.
4. Slowly lower the hips to the bench.
5. Repeat as instructed.

Finish

Reverse Crunch with Rotation

Preparation
1. Lie supine on a bench with hips and knees bent
at a 90-degree angle, feet in the air and hands gripping
a stable object for support.

Movement
Start

2. Draw abs in and activate glutes.

3. Lift hips off the bench while bringing the knees
toward the chest.
4. At the end range, rotate hips to one side.
5. Return hips to a neutral position and slowly lower
the hips to the bench.
6. Repeat as instructed.

Finish

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Knee-up
Preparation
1. Lie supine on a bench with hips bent at a 90-degree
angle, legs pointing straight up in the air and hands
gripping a stable object for support.

Movement
Start

2. Draw abs in and activate glutes.

3. Lift hips off the bench (use abs, not arms) while
pressing toes toward the ceiling.
4. Slowly lower the hips to the bench.
5. Repeat as instructed.

Finish

Back Extension
Preparation
1. Lie prone on a back-extension bench with legs
straight and toes shoulder-width apart and pointing
straight ahead.
2. Place pads on thighs and cross arms over the chest.

Start

Finish

302

Movement
3. Bend forward at waist to end range.
4. Draw abs in, activate glutes, tuck chin and
retract shoulder blades.
5. Raise upper body to a neutral position, keeping chin
tucked and shoulder blades retracted and depressed.
6. Slowly lower upper body toward the ground to end
range.
7. Repeat as instructed.

CHAPTER EIGHT
Core Training
Concepts

Cable/Tubing Exercises
Cable Rotation

Preparation
1. Stand with feet shoulder width apart, knees slightly
flexed and toes pointing straight ahead.
2. Hold a cable with both hands directly in front of
chest, with arms extended and shoulder blades
retracted and depressed.

Start

Movement
3. Draw abs in, activate glutes and tuck chin.
4. Rotate body away from the weight stack using
abdominals and glutes.Allow back foot to pivot and
put back leg into triple extension (hips, knee, ankle).
5. Slowly return to start position.
6. Repeat as instructed.

Finish

Cable Lift
Preparation
1. Stand in a semi-squat position with feet shoulder
width apart and pointed straight ahead. Lift chest.
2. Hold a cable with both hands at the level of the knee
closest to the weight stack with arms fully extended.

Start

Finish

Cable Chop

Movement
3. Draw abs in, activate glutes and tuck chin.
4. Keeping arms extended, lift the cable diagonally and
rotate the body using hips, abs and glutes and
allowing the back foot to pivot.
5. Lift until the hands reach eye level and the back leg
achieves triple extension (hips, knee, ankle).
6. Slowly return to start position.
7. Repeat as instructed.

Preparation
1. Stand with feet shoulder width apart, pointed straight
ahead and arms extended.
2. Hold a cable with both hands at shoulder level.

Movement
Start

Finish

3. Draw abs in, activate glutes and tuck chin.

4. Keeping arms extended, lower the cable diagonally
and rotate the body using hips, abs and glutes and
allowing the back foot to pivot.
5. Lower until the hands reach knee level and the back
leg achieves triple extension (hips, knee, ankle).
6. Slowly return to start position.
7. Repeat as instructed.

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Power
In core-power training (Phases 6 and 7), exercises are designed to improve
the rate of force production of the core musculature.7,14 These forms of exercise
prepare an individual to dynamically stabilize and generate force at more
functionally applicable speeds. Although these exercises are traditionally
performed with a medicine ball, tubing can be an option if a medicine ball is not
available or applicable. Exercises in this level include:
Rotation Chest Pass
Soccer Throw
Ball Medicine Ball Pullover
Overhead Medicine Ball Throw
Back Extension Throw
Medicine Ball Squat Jump
Rotation Chest Pass
Preparation
1. Stand upright, with body turned at a 90-degree angle
to a wall, with feet shoulder width apart and toes
pointing straight ahead.
2. Hold a medicine ball (between five and 10 percent
of body weight) in hands at chest level.

Movement
Start

3. Draw abs in and activate glutes.

4. Use abs, hips and glutes to rotate body quickly and
explosively to face the wall.As body turns, pivot back
leg and allow it to go into triple extension (hips, knee,
ankle).
5. Throw medicine ball at wall with the rear arm
extending and applying force.
6. Catch and repeat as quickly as can be controlled.

Finish

Ball Medicine Ball Pullover

Preparation

Start

1. Lie on a stability ball (ball under low back) with knees

bent at a 90-degree angle, feet flat on floor and toes
pointing straight ahead.
2. Hold a medicine ball (between five and 10 percent
of body weight) overhead with arms extended.

Movement

304

Finish

3. Draw abs in, activate glutes and tuck chin.

4. Quickly crunch forward, throwing medicine ball
against the wall.
5. As the ball releases, continue pulling the arms
through to the sides of the body.
6. At the end of the follow-through, shoulder blades
should be retracted and depressed.
7. Catch ball and repeat.

CHAPTER EIGHT
Core Training
Concepts

Back Extension Throw

Preparation
1. Stand with back toward a wall with feet shoulderwidth apart, knees slightly bent and toes pointing
straight ahead.
2. Hold a medicine ball (between five and 10 percent
of body weight) at waist level.

Movement
3. Draw abs in and activate glutes.
4. Use abs, hips and glutes to quickly rotate body,
allowing rear leg to pivot and ready triple extension
(hips, knee, ankle).Avoid arching the back and keep
abdominals drawn in at all times.
5. Throw the ball against the wall as body rotates.
6. Use a scooping motion to catch ball.
7. Repeat as quickly as can be controlled.
8. This exercise can be performed continuously to one
side or by alternating sides.

Start

Finish

Soccer Throw
Preparation
1. Stand facing a wall with feet shoulder-width apart
and pointing straight ahead.
2. Hold a medicine ball (between five and 10 percent
of body weight) overhead.

Movement

Start

Finish

3. Draw abs in, activate glutes and tuck chin.

4. While stepping forward, throw the medicine ball
against the wall by pulling arms down to the side and
retracting and depressing shoulder blades. Keep
abdomen drawn in and chin tucked as the ball is
thrown. Do not arch back.
5. Repeat exercise by alternating legs.

Medicine Ball Jump Squat

Preparation
1. Stand with feet shoulder-width apart, toes pointing
straight ahead and knees aligned over toes.
2. Hold a medicine ball (between five and 10 percent
of body weight) at chest level.

Movement

Movement Finish

3. Draw abs in and activate glutes.

4. Squat down slightly and jump up into the air,
extending arms overhead.
5. Land softly on the balls of the feet in a controlled
manner, with feet straight ahead, knees over mid-foot.
6. Return the medicine ball back to chest level.
7. Repeat as instructed, spending as little time on the
ground as possible.

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MODULE 8-3: Summary

The core musculature helps protect the spine from harmful forces that occur
during functional activities. A core-training program is designed to increase
stabilization strength, power, muscle endurance and neuromuscular control in the
lumbo-pelvic-hip complex. Core-training programs must be systematic,
progressive, activity-/goal-specific, integrated and proprioceptively challenging.
A proper core-training program follows the same systematic progression
as the OPT model: stabilization, strength and power. In core-stabilization
training (Phases 1 and 2), the emphasis is on stabilization of the lumbo-pelvichip complex. It improves the function of the stabilization system. In corestrength training (Phases 3, 4 and 5), the spine moves dynamically through a full
range of motion, with exercises that require greater specificity, speed and
neural demand.These exercises improve neuromuscular efficiency of the entire
kinetic chain. Exercises of core-power training (Phases 6 and 7) improve the
rate of force production of in the musculature of the lumbo-pelvic-hip complex
(movement system).

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CHAPTER EIGHT
Core Training
Concepts

MODULE 8-3: Quiz

1. An integrated core-training program creates greater _____ and _____
and, in turn, a more _____ position for the entire kinetic chain, thereby
allowing optimum _____.
a.
b.
c.
d.

Neuromuscular efficiency
Stabilization strength
Biomechanically efficient
Neuromuscular control

2. Name four of the eight variables that must be taken into consideration
when designing a core-training program.

3. In core-stabilization training, exercises involve little motion through

the spine and pelvis.
True

False

4. Indicate whether the following exercises are stabilization, strength

or power exercises.
Back Extension:
________________
Rotation Chest Pass:
_______________
Ball Bridge:
___________________
Back Extension Throw: __________________

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Optimum Performance Training for the Health and Fitness Professional

MODULE 8-4:
Implementing a Core Training Program
Core Training Design Parameters
Implementing a core-training program requires that fitness professionals
follow the progression of the OPT model (Figure 8-5). For example, if a client
is in the stabilization level of training (Phase 1 or 2), select core-stabilization
exercises. For a different client in the strength level of training (Phase 3, 4 or 5),
the fitness professional should select core-strength exercises. For an advanced
client in the power level of training (Phase 6 or 7), select core-power exercises
(Table 8-2).
Table 8-2: Integrated Core Training Program Design
Core
Systems

OPT
Level

Phase(s)

Exercise

Number of
Exercises

Sets

Reps

Tempo

Rest

Stabilization Stabilization

1
2

Core
Stabilization

1-4

1-3

10-20

3-10 sec
hold

0-90
sec.

Movement

Strength

3
4
5

Core
Strength

0-4

2-4

8-12

3/2/1 1/1/1

0-60
sec.

Movement

Power

Core Power 0-2

2-4

8-12

Explosive 0-90
x-x-x
sec.

Included in resistance-training portion of workout.

Filling in the Template

To fill in the program template (Figure 8-6), go to the section labeled Core
and Balance.You will then refer to Table 8-2 for the appropriate type of core
exercise (stabilization, strength or power), the appropriate number of core
exercises and the appropriate acute variables specific to the phase of training
your client will be working in (1-7).

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Core Training
Concepts

Figure 8-6: OPTTM Template

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Optimum Performance Training for the Health and Fitness Professional

MODULE 8-4: Summary

To choose the proper exercises when designing a program, follow the
progression of the OPT model. In the stabilization level, choose one to four
core stabilization exercises. In the strength level, select zero to four core
strength exercises. In the power level, pick zero to two core power exercises.

MODULE 8-4: Quiz

1. What kind of core exercises would you choose for a client in Phase 4
of the OPTTM model?
Core stabilization
Core strength
Flexibility
All of the above
2. How many repetitions of each core power exercise should a client
perform?

3. A client in Phase 7 of the OPTTM model should do how many sets of each
core exercise?

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CHAPTER EIGHT
Core Training
Concepts

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