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 The primary purpose of our musculoskeletal system is to produce movement at the
joints while the core muscles act to stabilize these joints. Movement can be described in
terms of many different qualities, such as the level of one's effort (i.e., ease of movement);
the amount of force generated, utilized, and sustained, Including the speed of force
production (i.e., movement intensity and efficiency); and the synergy of different muscular
actions and their control (i.e., coordination and balance). Musculoskeletal fitness therefore
represents a composite of abilities in support of these movement qualities. It consists of
strength, flexibility, endurance, power, balance, and coordination.

Strength is foremost because we need a certain amount of it to move our bodies; to

run, jump, strike, throw, or kick, thus giving us the confidence to participate in physical
education, after-school sports, and recreation. Strength also helps reduce the incidence of
activity-related injuries and better prepare us to learn more complex movement and sports
skills. In other words, strength allows us to optimize the performance gains from other fitness
components.

Normally, strength deficits occur when there is a loss of muscle mass (or sarcopenia),
which is associated with aging. However, young adults are now becoming increasingly at risk
of muscular weakness and functional disability because of the predominance of sedentary
lifestyle behaviors. In particular, prolonged sitting can lead to weakness within the core
muscles and postural deviations. This pattern of too much time in a seated position occurs
throughout the day as one attends classes, becomes preoccupied with technology (e.g. social
media), and spends leisure time watching television or playing computer games. This activity
pattern is also seen among professionals as they spend most of the day doing desk work at the
office and pursuing sedentary activities during their leisure time.

When there are significant reductions in core muscle activation and a lack of neural
drive, it is possible for the core muscles to be overwhelmed even with a relatively light load.
Moreover, physical inactivity is generally associated with increased body weight and
abdominal adiposity. This results in postural deviations and faulty loading patterns that may
strain the spine. Hence, musculoskeletal fitness training is needed to both counter the risks
and prevent the accumulation of risk factors.

Since the core supports movement by providing stability, training the core is a good
starting point. This involves strengthening and conditioning the muscles that stabilize the
spine and support the trunk through exercises of the hips, lower back and abdomen.
Improving the overall stability of the trunk can enhance the transfer of force through the
extremities. This will, in turn, enable you to function optimally, whether you are performing
activities of daily living or meeting the physical demands (e.g. strength, speed, agility) of
activities such as sports.

In general, improved musculoskeletal fitness is associated with an enhanced health

status-reduced coronary risk factors, increased bone mineral density (reduced risk of
osteoporosis), increased flexibility, improved glucose tolerance, and greater success in
completion of activities of daily living (ADL). Thus, maintaining musculoskeletal fitness can
increase overall quality of life.
BRACING THE CORE

Although the core muscles are always used whenever we move, we can brace them to
gain greater stability of the spine and body control. The term "bracing the core" was first
coined by Stuart McGill, a world-renowned expert in spine biometrics, to refer to the
conscious activation of the core muscles to create the most amount of tension thereby
providing stability to the system." Thus, it serves as a preparatory setup for most, if not all,
exercises. Knowing how to brace the core is therefore important.

For most of us, keeping the spine in a neutral position takes conscious effort. The
spine should be in neutral position before bracing the core. This can be done through an
integrated core training, that is, the co-contraction exercises of the core muscles. Neutral
position refers the position of the spine where all three curves of the spine cervical (neck),
thoracic (middle), and lumbar (lower)-are in good alignment. You can check if your spine has
good alignment in front of a mirror. You should see the natural curves of the spine, where
there should be no noticeable movement of the pelvis either forward (anteriorly) or backward
(posteriorly). If you try drawing an imaginary line, it should intersect your ear, shoulder, hip,
knee, and ankle. This alignment should be natural though, not forced. As you become
proficient, conscious effort will not be needed to maintain the neutral position.

To practice bracing the core, relax the abdominal muscles enough to allow tension
from the lower back muscles to anteriorly tilt the pelvis (Figure 2.1a). Feel how well you can
control this action. Return to neutral with the aforementioned co-contraction. Now relax the
lower back muscles, allowing the abdominals to pull at their inferior low) attachment site,
which will slowly tilt the pelvis posteriorly (Figure 2.1b). You will initially have to make an
effort to apply this newfound control to exercises that constitute our core training such as the
dead bug, bird dog, and plank series. In this way, abdominal bracing is practiced in a variety
of positions. As you gain proficiency, the conscious effort to brace becomes automatic as you
instinctively maintain dynamic control of your core.
 At this point, it is important to stress the need to train the core inclusively instead of
focusing on muscle isolation simply because all parts work together for the benefit of the
whole. The act of bracing is done by setting the abdominal area as if expecting to receive a
blow to the midsection. It is consciously tightening the core muscles while continuing to
breathe naturally. You will feel the front, side, and back sides all contract at the same time
(Figure 2.2a). The muscles involved include the transversus abdominis (TVA), internal and
external obliques (IO & EO), rectus abdominis, quadratus lumborum, erector spinae, and
multifidus (Figure 2.2b). As the core is tightened, the glutes should be consciously tightened
as well. The trunk should not flex nor should there be protrusion of the abdomen," thus
maintaining the neutral position of the spine.

BRACING VERSUS HOLLOWING

Core stability can be achieved not only by bracing the core but also through another
prominent procedure called abdominal hollowing. Abdominal hollowing, often called the
abdominal drawing-in maneuver, engages the deeper core muscles including the transversus
abdominis and multifidus without causing the more superficial abdominal muscles (internal
and external obliques and rectus abdominis) to contract. This standard exercise is employed
in the rehabilitation of patients with lower back pain because among healthy individuals, the
deep muscles of the core (specifically, the transversus abdominis) would activate a fraction of
a second before any movement was performed."
Compared to bracing, abdominal hollowing is contested because of its focus on
isolating muscle groups. Since muscles work as a team by co-contracting to maintain core
stability, isolation creates dysfunction in the spine. So instead of training muscles as a team
and as they function in real life, hollowing alms to instead activate a single muscle in
isolation. This causes a weakening of the external and internal oblique muscles, as they must
be essentially inactive in order for hollowing to occur. This actually leads to a less stable
spine, meaning a greater chance of injury-the exact opposite effect of what we want.
It is also considered as an overly simplistic approach to core stabilization. Dynamic stability
ought to be considered within a three-dimensional context as opposed to stability in a static
position. Research on core stability using hollowing and bracing found that bracing reduced
lumbar displacement and increased trunk stability." In effect, abdominal bracing with a
neutral spine produced patterns of antagonist trunk contraction that significantly increased
spine stability and reduced lumbar spine movement. This study concluded that all muscles
play an important stabilizing role and must work harmoniously.
 Thus, core stability training should not focus on isolating a few muscles as is done by
hollowing but on activating the entire core. In abdominal bracing, you are simultaneously co-
activating your latissimus dorsi, quadratus lumborum, and back extensors. This means that
the entire abdominal wall is activated from all angles, sides, and directions. This produces
tightening and stiffening of the core making the spine more resilient to injury and can help
achieve optimal performance.
When it comes to spinal stability, all of our muscles work together and play an
important role. These muscles must be balanced in order to be able to withstand large loads
placed upon them to keep us injury-free. Muscles do not work in isolation, and they should
not be trained as if they do. Training single muscles is therefore as it may cause an unstable,
injury-prone spine. Hence, bracing and the activation of our entire abdominal wall should be
practiced.
EXERCISE PROGRESSION AND REGRESSION
People are motivated to exercise for a variety of reasons: the desire to become fit, stay
fit, recover from and/or prevent an injury. No matter what the reason may be, exercise should
neither cause nor aggravate an injury. Applying the needed exercise stimulus is therefore
important to enable the body to adapt safely to exercise-too easy an exercise will not translate
into any developments; too hard on the other hand may sacrifice form and quality of the
movement as well as cause injury.20 In other words, you must exercise in a challenging way
but be injury-free or be at less risk for injury.
It is therefore important to understand how the exercise stimulus must be gradually
and constantly increased for overload to occur. Overload is the condition wherein the body is
stressed by working against a stimulus, which is greater than what it is normally accustomed
to." The body eventually adapts to this stress or overload resulting in improved fitness.
However, to continue making gains from your exercise, you must find a way to constantly
overload to stimulate the body to continuously adapt and get better. Thus, when the
movement patterns of a given exercise can be performed properly but deemed too easy, there
ought to be a gradual increase towards a more advanced (or challenging) state. This
represents progression or moving from a less technical to a more technical form of the
exercise."
Regression is just the opposite. If you fail to continue adapting because of the absence
of overload, the body plateaus and even regresses. However, regression is also needed when
an exercise is too difficult physically or technically that it compromises the exercise form or
technique and/or increases the risk of injuring the person. This implies that there is an optimal
level and time frame for overload to occur." At this point, it is important to underscore rest
and recovery because exercising or training hard all the time could take its toll on the body.
This could result in chronic fatigue, which in turn decreases performance and increases the
risk for injury.
EXERCISE REGRESSION AND PROGRESSION

STANDARD
LESS TECHNICAL MORE TECHNICAL
Applying the principle of progression and regression involves manipulating the
different elements of an exercise: the base of support (BOS), exercise surface, and external
perturbations or disturbances. Modifying the BOS can be achieved by either widening
(regress) or narrowing it (progress). Thus, a wide BOS (e.g., feet shoulder or hip width apart)
offers more stability when in a standing position compared to a narrow BOS. Narrowing the
BOS offers additional challenge by requiring more activity from the core to maintain balance.
This may be done by placing the feet together or by assuming a tandem stance (one foot
placed in front of the other)." Another way of modifying the BOS would be reducing the
points of contact on the ground. For example, shift a quadruped position or four-point plank
(Le., both feet. and elbows are planted on the ground) to a three-point plank by lifting one
extremity (foot or elbow) off the floor.

Another element of exercise that may be influenced to challenge stability is the

surface. An exercise may be done on a stable or unstable surface. An example of a stable
surface is the floor. It provides a base that is consistently firm and unchanging. To progress
an exercise from a stable surface, a certain degree of instability should be introduced to
challenge the individual. Standing exercise may be done by standing on a wobble board, a
BOSU ball, or on a rocker board. Exercises on a sitting position may be progressed by using
an exercise ball instead of a bench. By increasing the Instability of the exercise, the core
becomes more engaged to maintain proper posture and balance."

When exercises are too difficult, the regression technique is applied to increase
stability by providing a more stable base. If standing on a wobble board is too difficult, do the
exercise by standing on the floor. In certain cases, individuals (especially those recovering
from an injury) may find doing a standing exercise on the floor already difficult. Stability can
be aided by providing a bar that one can hold on to or a wall to lean against.
 Lastly, an exercise may be progressed to a more technical form by adding external
perturbations or disturbances. A perturbation can be any unexpected outside force or
movement that challenges the body's balance such as a nudge, tap, or tug. The body
instinctively reacts by quickly discovering the balance point then adapting in order to
maintain body control for an extended period of time.
One way to do this is by adding more sport-specific or functional movements to an
exercise. An example of this is dribbling a basketball while doing balance training on a
wobble board. Another way is to employ warding patterns, which is characterized by optimal
body-wide tension against an external force. Warding patterns impose both a stiffness (or
activation) phase and a relaxation (or deactivation) phase. Thus, the body flows from stiffness
to relaxation along lines of pull in a rhythmical way. This is important because a strong and
stable core enables you to overcome external forces and muscle imbalances.

Since motion and stability involve more than just one muscle, warding patterns
stimulate and coordinate the different systems. Figure 2.4 shows examples of drills that
employ warding patterns. In an upright stance (neutral spine), have a suitably strong partner
to push or ward against you. Hold your strong and stable position by resisting the push and
relaxing in between. This can also be performed in a squatting position. A progression of this
basic warding pattern would be extending the arms to chest level and having your partner
apply pressure in the transverse plane. While holding this transverse pressure, perform
alternating posterior foot reaches. Perform the drills for no more than 10 seconds, then rest
for 20 seconds and switch sides.
Since manually applied external perturbations involve activating proprioception, it
enhances our body's spatial awareness, coordination and total body control. This in turn
increases confidence and performance. At the same time, it reduces the likelihood of injury
because of the body's enhanced ability to recognize, effectively and rapidly respond to a
stimulus, consciously or not. It is noteworthy that this simple method does not only serve as
an alternative to one's customary routine but is also helpful in situations where equipment is
limited.
NON-LOCOMOTOR SKILLS
Generally, non-locomotor or stabilization skills are controlled bodily movements that
are performed from a relatively stable base of support. Since these movements do not cause
the body to travel, they are referred to as non-locomotor. Essentially, these skills allow you to
maintain stability and control when you are in different positions moving the body around its
horizontal or vertical axis while the body remains in place.
 The development of non-locomotor skills starts during infancy, when a baby
gradually learns total body control-head control, learning to sit with support, rolling, moving
forward, and pushing the legs as they crawl and climb. Inevitably, the child acquires balance
and learns to walk with support and without it. Non-locomotor skills assist with body
awareness and spatial awareness, which allow children to explore the way in which the body
can be moved, controlled, or balanced on by the shapes that the body can make." These skills
are further developed over time although they do not occur automatically or with maturation.
Hence, developmentally appropriate instruction and opportunities for practice are needed.
The refinement of the non-locomotor skills involves combining them into patterns of
greater complexity and using them in a variety of contexts. This forms the foundation of
competent movement that are necessary for functioning effectively in daily life and in the
building of physical activity habits. In fact, research has shown that mastery of non-
locomotor skills leads to a more active lifestyle and physical fitness."
Non-locomotor or stabilization skills provide a strong foundation through which an
action or movement can occur most efficiently, powerfully, and accurately. Stability training
involves statically and actively challenging the deep and middle layers of the core muscles to
maintain postural alignment and dynamic postural efficiency when performing fundamental
movement patterns. Examples of core stability exercises are provided in Table 2.1 below.
This includes the deadbug series, plank series, bird dog series, scapulothoracic, (e.g., Y-T-W-
L) and lumbo-pelvic hip (e.g., squats, single leg balance) exercises, with their recommended
regressions and progressions. Only a sample is provided given the limitations in space.
Sample Core Stability Exercises
Exercise Regression Standard Progression
Deadbug Series Deadbug with Deadbug with Deadbug Deadbug Deadbug
foot slide overhead contralateral/ press with pull
reach
ipsilateral
Plank Series Elbow plank- Elbow plank- Straight arm Font/Side
kneeling front and side plank plank with
position single
arm/leg up
Bird Dog Series Bird dog with Bird dog with Basic bird dog Bird dog Bird dog
leg extension arm extension crunch push-up
Scapulothoracic Prone Y-T-W Standing Y-T- Y-T-W on
exercise W stability ball
Lumbo-pelvic hip Glute hip Glute hip Glute hip Glute hip
exercise bridge hold bridge bridge march bridge with
single leg
extension
Squat Box squat Prisoner’s Split squat Side squat
squat
Single leg BalanceAssisted leg Single leg Single leg Single leg Single leg
 squat squat on box balance balance and deadlift
reach

DEADBUG SERIES
Objective
To activate the deep and superficial core muscles while the extremities are in motion.
 Deadbug with arm and leg extension (contralateral)

Starting Position
Lie supine on the floor, with the hip and knees flexed at 90 degrees.
Raise the arms over the shoulder.

Procedure
Perform the abdominal brace by pressing the lower back into the floor.
Simultaneously extend your opposite arm and leg and hold for one to two seconds.
Return the leg back to its starting position.
Repeat on the other leg.

Take Note
Maintain the abdominal brace throughout the movement to prevent the lower back to
arc.
Exercise Regression
 Deadbug with foot slide
Starting Position
Lie supine with knees bent and feet flat on the floor. Keep the arms on the side of the
trunk.
 Procedure
Perform the abdominal brace.
Slowly extend one leg by sliding the foot on the floor.
Hold for one to two seconds and slide the foot backwards towards the body.

 Deadbug with overhead reach

Starting Position
Lie supine with the knees bent. Extend the arms over the shoulders.

Procedure
Perform the abdominal brace.
Slowly raise the hands over the head.
Keep the abdominal tight to prevent the back from arching.
Hold for one to two seconds and return to the starting position.
Exercise Progression
 Deadbug press
Starting Position
Lie supine on the floor and bend the hip and knees at 90 degree angles.
Raise the hands over the shoulders.

Procedure
Press one knee with the opposite hand.
Simultaneously reach upward with the other hand and kick back with the opposite leg
Hold for one to two seconds and return to the starting position.
Keep pressing the hand against the knee.
Repeat on the other leg

 Deadbug with pull

Starting Position
Tie a towel or exercise band around a pole.
Lie supine on the floor with the hip and knees bent at 90 degree angles.
 Procedure
Perform an abdominal brace.
Pull the towel or band tight.
Extend one leg at a time towards the floor while keeping tension on the towel or band.

PLANK SERIES
Objective
Improve anti-rotation capacity.

 Front plank
Starting Position
Lie down on the floor in a prone push-up position with the elbows close to the sides
and directly under the shoulders, palms down and hands facing forward.
Extend the leg and dorsiflex the ankles.

Procedure
Perform abdominal brace.
Slowly lift the torso off the floor, maintaining a stiff torso and legs.
Continue to breathe while holding the position.
Lower the body towards the floor.

 Side plank
Starting Position
Lie down sideways on the floor with the legs extended and stacking the feet, one on
top of the other.
Place the elbow directly under the shoulder.
Align the head with the spine and keep the hips and knee in contact with the floor.
 Procedure
Perform the abdominal brace.
Slowly lift the hips and knees off the floor.
Keep the elbow positioned directly under the shoulder.
Continue to breathe while holding the position.
Lower the body towards the floor.

Exercise Regression

 Kneeling front plank

Starting Position
Lie down on the floor in a prone push-up position with the elbows close to the sides
and directly under the shoulders, palms down and hands facing forward.

Procedure
Perform the abdominal brace.
Slowly lift the torso off the floor but instead of weight bearing through the toes,
Continue to breathe while holding the position. modify it by placing the weight on the
knees.
Lower the body towards the floor.

 Kneeling side plank

Starting Position
Lie down sideways on the floor with the legs bent at 90 degrees.
Place the elbow directly below the shoulder.
Align the head with the spine and keep the hips and knee in contact with the floor.
 Procedure
Perform the abdominal brace.
Slowly lift the hips and the knees in contact with the floor.
Continue to breathe while holding the position.
Lower the body towards the floor.

Exercise Progression

 Front plank - Single arm up

Starting Position
Lie down on the floor in a prone push-up position with the elbows close to the sides
and directly under the shoulders, palms down and hands facing forward.
Extend the leg and dorsiflex the ankles.

Procedure
Perform the abdominal brace.
Slowly lift the torso off the floor, maintaining a stiff torso and legs.
Extend one hand over the head and keep the torso in line with the head and legs.
Continue to breathe while holding this position.
Lower the body towards the floor and repeat on the other side.

 Side plank-Leg or arm up

Starting Position
Lie down sideways on the floor with the legs extended and stacking the feet one on
top of the other.
Place the elbow directly under the shoulder.
Align the head with the spine and keep the hips and knee in contact with the floor.
 Procedure
Perform the abdominal brace.
Slowly lift the hips and knees off the floor.
Raise the upper leg and continue to breathe while holding the position.
Lower the body towards the floor and repeat on the other side.

BIRD DOG SERIES

Objective
Improve anti-rotation and anti- extension capacities.

 Basic bird dog

Starting Position
Position the hands under the shoulders and the knees under the hips, forming a box
with a 90-degree angle.
Keep the head, neck, and back straight.

Procedure
Perform the abdominal brace.
Kick the right leg back until it is straight and in line with the torso.
Raise the left arm and reach forward until it is straight and in line with the torso.
Hold the position for one to two seconds and return to its starting position.
Repeat on the other leg

Take Note
Keep the head in neutral position to lessen the stress on the neck.
Exercise Regression

 Single leg extension

Starting Position
Position the hands under the shoulders and the knees under the hips, forming a box
with 90-degree angles.
Keep the head, neck, and back straight.

Procedure
Perform the abdominal brace.
Kick one leg backward until it is straight and in line with the torso.
Hold the position for one to two seconds and return to its starting position.
Repeat on the other leg.

 Arm Extension
Starting Position
Position the hands under the shoulders and the knees under the hips while keeping the
head, neck, and back straight.

Procedure
Perform the abdominal brace.
Raise one arm and reach forward until it is straight and in line with the torso.
Hold the position for one to two seconds and return to its starting position.
Repeat on the other leg.

Exercise Progression
 Bird dog crunch
Starting Position
Position the hands under the shoulders and the knees under the hips, forming a box
with 90-degree angles.

Procedure
Perform the abdominal brace.
Simultaneously kick the right leg back and raise the left arm forward keeping a
straight line from the heel, back, neck and fingertip.
Slowly crunch the right knee and left elbow so that they will meet underneath the
body. Kick the leg back and raise the arm forward again.
Repeat on the other side.

 Bird dog push-up

Starting Position
Position the hands under the shoulders and the knees under the hips, forming a box
with 90-degree angles.

Procedure
Perform the abdominal brace.
Slowly lift the right arm and the left leg.
Keep the body in a straight line and hold for one to two seconds.
Return to the starting position.
Repeat on the other side.
SCAPULOTHORACIC EXERCISE
Objective
To improve shoulder stability.

 Standing YTW
Starting Position
Stand with shoulder width apart and bend the knees into a half squat.
Slightly lean forward and keep the head in line with the back.

Procedure
Perform the abdominal brace.
Y: Raise the arms out at a 45-degree angle as to form a "Y."
Keep the palms facing each other so that the thumb side of the hand is
pointing up
Squeeze the shoulder blades together.
Hold for one to two seconds and repeat the exercise.
T: Raise the arms out to the sides perpendicular to the body as to form "T"
Thumb side of the hand is pointing up.
Squeeze the shoulder blades together.
Hold for one to two seconds and repeat the exercise.
W: Bend the arms and elbows tight to the ribcage as to form a "W."
Thumb side of the hand is pointing up.
Squeeze the shoulder blades together.
Hold for one to two seconds and repeat the exercise.
 Take Note
Always keep the neck in a neutral position.

Exercise Regression

 Prone YTW
Starting Position
Lie down prone on the floor.
Keep the head, chest, and the rest of the body still

Procedure
Perform the abdominal brace.
Y: Extend the arms out in a "y" position with thumbs pointing up.
Lift the arms off the floor and squeeze the shoulder blades together.
Hold the position for three to five seconds and repeat the exercise.
T: Extend the arms on the side perpendicular to the body in a "T" position with
thumbs pointing up. Lift the arms and squeeze the shoulder blades together.
Hold the position for three to five seconds and repeat the exercise.
W: Bend the elbows on the side of the body in a " position with the thumbs
pointing up.
Lift the arms and squeeze the blades together.
Hold the position for three to five seconds and repeat the exercise.

Exercise progression
 Stability ball YTW
Starting Position
Lie down with the stomach on the physioball,
Keep the head in neutral position.

Procedure
Perform the abdominal brace.
Y: With thumbs up and arms straight, raise the arms in front of the body and arms
to form a "Y" Hold for one to two seconds and repeat the exercise.
T: With thumbs up and arms tight, raise the arms out to the side so body and
arms form a "T."
Hold for one to two seconds and repeat the exercise.
W: With thumbs up, arms bent and elbows tight to the ribcage, squeeze the
shoulder blades and rotate the hands as far back as possible so the arms form a
"W."
Hold for one to two seconds and

repeat the exercise.

LUMBO PELVIC HIP EXERCISES
Objective
To activate and improve the muscle recruitment of the glutes.
 Glute hip bridge
Starting Position
Lie supine on the floor with knees bent.
Feet flat on the floor and shoulder width apart.
Position the heels in line with the knees.
Rest the arms on the side of the trunk.

Procedure
Dorsiflex the ankle by raising the toes off the mat and planting the heels.
Perform the abdominal brace.
Raise the hips off the floor until fully extended.
The back of the head, shoulders, and feet are all in contact with the floor.
Hold for three to five seconds and return to the starting position.

Take Note
Keep the feet closer to the butt to isolate glutes.
Squeeze the butt tight as you hold the position.

Exercise Regression

 Glute bridge hold

Starting Position
Lie supine on the floor with the knees bent.
 Feet are flat and shoulder width apart.
Position the heels in line with the knees and place the hands flat on the floor.

Procedure
Perform the abdominal brace.
Lift the hips off as high as possible through your heels, back, and arms.
Squeeze the glutes at the top and hold for 10 to 15 seconds.
Return to the starting position.

Exercise Progression

 Glute bridge march

Starting Position
Lie supine on the floor with knees bent.
Feet are flat and shoulder-width apart.
Position the heels in line with the knees and bend the arms to 90 degrees.

Procedure
Perform the abdominal brace.
Lift the hip through the arms, upper back, and feet.
Hold the bridge, lift one foot off the ground, bringing the knee in towards in the chest.
Do not let the hip sag all throughout the movement.
Lower the leg back on the floor and switch, bringing the other knee in towards the
chest.
Hold for two to three
seconds for each leg.
  Glute bridge single leg extension
Starting Position
Lie supine on the floor with knees bent.
Feet are flat and shoulder-width apart.
Position the heels in line with the knees and bend the arms to 90 degrees.

Procedure
Perform the abdominal brace.
Lift the hip through the arms, upper back, and feet.
Hold the bridge and straighten one leg while the weight is supported on the other leg.
Maintain the position for two to three seconds.
Lower the leg back on the floor and switch.

FOUNDATIONAL CORE SQUAT SERIES

Objective
To build strength on the glutes, hamstring and quadriceps.

 Prisoner's squat
Starting Position
Stand erect with feet slightly wider than shoulder width, parallel and forward.
Place the hands behind the head while pulling the shoulders and elbows back.
pointing To build strength on the glutes, hamstring

Procedure
Perform the abdominal brace.
Lower into a squat position by pushing the hips back and bending the knees until the
hip drops below knee level.
Hold at the bottom for one to two seconds and return to the starting position.
 Take Note
Do not round the upper back.
Drive through the heels and not on the toes.
Heels should stay on the ground.

Exercise Regression

 Box squat
Starting Position
Stand erect in front of a box.
Aim for a box with a height that brings the thigh to a parallel squat position.
Feet are slightly wider than shoulder width, parallel, and pointing forward.
Place the hands behind the head while pulling the shoulders and elbows back.

Procedure
Perform the abdominal brace.
Bend the knees and lower the butt to the box.
Sit back and hold for one to two seconds.
Keep the weight on the heels and return to the starting position.

Exercise Progression
 Split squat
Starting Position
Start in a split leg position, with one leg forward and one leg back.
Keep the feet hip-width apart and put the hands on the hips.

Procedure
Perform the abdominal brace.
Flex the knees and lower the hips until the back knee is just above the floor.
 Hold the position for one to two seconds.
Return to the starting position by driving the weight back up with the front leg.
Repeat on the other leg

 Side squat
Starting Position
Start in a wide stance position with toes and knees pointing forward.

Procedure
Shift weight on one side and squat down.
The weight bearing leg should be bent and the opposite leg should be kept straight.
Keep the knee of the bent leg over the toes.
Hold for one to two seconds and return to the starting position.
Repeat on the other leg.

SINGLE LEG BALANCE SERIES

Objective
To develop balance and strength on the hip and leg muscles.

 Single leg balance

Starting Position
Stand erect with the arms behind the head and the shoulders retracted.
Feet are parallel and flat on the floor.
Lift one leg up off the floor, raising it about one to two feet in the air.

Procedure
Perform the abdominal brace.
 Lower into a squat position by bending the knees and the hips.
Lower up to the point where it becomes difficult to maintain balance.
Hold for one to two seconds.
Drive through the foot and return to the starting position.
Repeat on the other leg.

Take Note
Keep the chest facing forward all throughout the movement.
Knee should be in line with the toes during the squat position.

Exercise Regression

 Assisted single-leg squat

Starting Position
Stand erect with the shoulders retracted.
Feet are parallel and flat on the floor.
Hold onto a chair for Lift one leg up off the floor, raising it about one to two feet in
air.

Procedure
Perform the abdominal brace.
Lower into a squat position while holding onto a chair.
Hold for one to two seconds and return to the starting position.
Repeat on the other leg.
  Single leg squat on box
Starting Position
Position in front of a knee-high box.
Stand on one leg with the hands extended on the side of the body.

Procedure
Perform the abdominal brace.
Lower into a squat position by bending the knees and hips while simultaneously
raising the arms up to counterbalance the body.
Continue lowering until the butt touches the box or the thighs are parallel to the floor.
At this point, the arms are in line with the shoulders.
Drive through the foot and return to the starting position.
Repeat on the other leg.

Exercise Progression

 Single leg balance and reach

Starting Position
Stand erect with shoulders retracted.
Feet are parallel and flat on the floor.
Lift one foot off the floor while balancing on the other leg
Make sure that the knees and toes are straight forward.
 Procedure
Perform the abdominal brace.
Reach forward with the raised leg and tap the floor with the same foot.
Return to the starting position.
Maintaining the balance, reach out laterally with the same up leg, tap the floor, and
return to the starting position.
Lastly, reach out backward, tap the floor, and return to the starting position.
Repeat on the other leg.

 Single leg reach deadlift

Starting Position
Stand erect with shoulders retracted.
Feet are parallel and flat on the floor.
Lift one foot off the floor while balancing on the other leg
Make sure that the knees and toes are straight forward.
 Procedure
With a slight bend on the weight bearing knee, bend forward at the waist, hinging the
hips with the chest out and back straight.
Once the legs and the trunk are parallel to the floor, hold for one to two seconds and
return to the starting position.
Repeat on the other leg.

TRAINING GUIDELINES

Core training is important in building a healthy kinetic chain and preventing injury. It
involves training functionally that is, working the muscles using real-life movements.
Although each exercise targets certain muscles, the whole body is involved.

Even when core stability training involves holding positions statically for an extended
time (e.g. planks), movements ought to be deliberately integrated once the spine is stabilized.
This promotes a balanced functional development of the core muscles and over time,
development throughout the kinetic chain. It is common to extend the time while performing
a certain stability exercise as a way to progress in order to make it more challenging.
However, it is important to remember the importance of training functionally. Since the body
actually moves (e.g. extremities, body position) as it consciously reacts and responds to
stimuli, then progress from the simple foundational exercises to more challenging actions.
This can be done by applying external resistance, such as a load (eg, weights), external
perturbations, or changing the body's position (1.e., unstable surface; use of different
equipment) to increase overall pattern of difficulty. Do not merely increase the duration of an
isometrically held position.

As you exercise, be mindful of correct technique. Master the specific exercise

mechanics before you apply exercise progression. What is important is the quality of your
movement patterns rather than the number of repetitions that you make. Determine the
appropriate number of repetitions or adequate time interval based on technical proficiency.
For example, when you reach the number of repetitions or time that you have set out to do for
a given exercise without struggling with your technique, then it is time to progress. You can
do so by gradually increasing the number of reps, time, or advancing to a more difficult
variation of the exercise.

On the other hand, when you are performing the exercises based on the procedures
and key points that were outlined, and your form changes or breaks down, you know you
have reached technical failure. At this point, it is important for you to know when to make
adjustments-regress according to your level of fitness to ensure your safety.
 Finally, exercise often enough to achieve the desired effect. It is recommended that
you exercise most days of the week, if not daily. Achieving your goal of good posture,
improved dynamic core stability, greater fitness, and overcoming an injury should motivate
you to commit to a lifestyle of regular training or exercise.