By Paul Collins
Core Fitness offers the most recent leading edge education regime with its step forward 'Cavity dependent education method' and Core-in-Motion procedure (CIMM) added in a 4 part development for aiding you in attaining height point health
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Breathe in and lunge forward keeping upper body vertical to forward marker then push back breathing out. • Evaluation 1: Perform one set using the same leg, lunging out and back to each marker – forward; 45-degree angle forward; sideways; back at 45-degree angle; backwards. • Repeat opposite leg by facing the opposite direction. • Evaluation 2: A call by the coach or trainer can be made to a particular marker to add variety and challenge to the test by being under pressure. Assessment • Maintain a strong pelvic position parallel to ground at all times without letting the pelvis drop or lower on one side.
Hold 3 seconds then gently bounce on toes for 3 seconds. Repeat on opposite leg. 2009 11:16 Uhr Seite 30 30 CORE FITNESS DM4: Touch Backs Lie on stomach on ground with arms wide. Rotate right leg back across body towards ground. Roll back to middle and repeat drill by crossing left leg across body towards ground. Complete this drill in a flowing motion from left to right sides 5-10 times. 4 DM5: Crosses Lie on back with arms outstretched at shoulder height and left leg across body touching ground on right side.
Vary angles of rolling on leg to work the entire muscle group. 2009 11:16 Uhr Seite 37 PHASE 1 3. IT Band Lie on the foam roller on your side, just below the hip. Bend the upper leg for balance and place both hands on ground for support. Roll from the hip down towards your knee, pausing on any tight or sore spots. Repeat on your other leg. For more pressure place your top leg line with the bottom leg and roll. Note: If your IT Band is tight, this may initially feel uncomfortable to perform. 4. Calves Support your weight with your hands behind your body and one calf muscle resting on the foam roller and the other crossed over the top.