6-Minute Core Strength Bonus Material

Videos

Chapter 7: Six Steps to Developing Good Core Awareness

• Pelvis Motion
• Shoulder Motion

Chapter 8: Core Bracing (the Right Way) from Beginner to Advanced

• Leg Movement
• Arm Movement
• Combined Movement

Chapter 9: Front Abdominals

• Dead Bug
• Dead Bug with Separate Limb Movement
• Static Trunk Lift
• Static Trunk Lift without Arms
• Static Leg Lift
• Static Leg Lift with Knees Bent
• Front Plank
• Front Plank on Knees
• Front Plank with Leg Lift
• Front Plank with Arm Lift
• Front Plank with Opposite Lift

Chapter 10: Side Abdominals

• Anti-Rotation Wall Press
• Resistance Band Anti-Rotation Press
• Oblique Half Twist
• Oblique Quarter Twist
• Side Body Lift
• Modified Side Body Lift
• Side Plank
• Side Plank on Knees
• Single Leg Stance

Chapter 11: Back and Shoulders

• Bird Dog
• Bird Dog with Arms Only
• Bird Dog with Legs Only
• Modified Superman
• Modified Superman with Arms Only
• Modified Superman with Legs Only
• TUY Arm Lift
• T Arm Lift
• U Arm Lift
• Y Arm Lift
• Floor Push
• Wall Push

Chapter 12: Hips and Glutes

• Hip Raise
• Repeated Hip Raise
• Single Leg Hip Raise
• Heel Bridge with Marches
• Double Leg Heel Bridge
• Single Leg Heel Bridge
• Side-Lying Leg Lift
• Bent-Knee Side-Lying Leg Lift
• Single Leg Tuck
• Single Leg Tuck Lift
• Hip Adductor Squeeze
• Static Hip Adductor Squeeze
• Hip Adductor Squeeze with Legs Lifted
• Hip Adductor Plank
• Bent-Knee Hip Adductor Plank on Chair

Chapter 13: Stretching Exercises

• Single Leg Over Stretch
• Seated Piriformis Stretch
• Hamstring Towel Stretch
• Side-Lying Quad Stretch
• Standing Calf Stretch
• Upper Trap Stretch
• Kneeling Lat Stretch
• Wall Chest Stretch

Workout Plans

Chapter 14: Beginner to Advanced Core
Workouts

• Beginner Workouts (pdf)
• Beginner Workouts (excel)
• Intermediate Workouts (pdf)
• Intermediate Workouts (excel)
• Advanced Workouts (pdf)
• Advanced Workouts (excel)

Chapter 15: Improve Posture

• Posture Workouts (pdf)
• Posture Workouts (excel)

Chapter 16: Relieve Back and Knee Pain

• Back Workouts (pdf)
• Back Workouts (excel)
• Knee Workouts (pdf)
• Knee Workouts (excel)

Chapter 17: Build Balance and Prevent Falls

• Balance Workouts (pdf)
• Balance Workouts (excel)