Core Series - Exercise 1- 90/90 Breathing w/ Foot Support
Performance
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20s
Set/reps guidelines 2-3 sets of 5 full breaths
Note: with feet supported and pelvis and head neutral, breathe in through the nose and out through the mouth. Use the diaphragm to pull air down into the stomach, creating 360° of expansion below the ribs avoid river elevation, and fill into the abdominal cavity. Hands are placed on the chest and abdomen as a mechanism for feedback. Hands should rise and fall together during inspiration/expiration .
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Core Series - Exercise 2 - 90/90 pres...
Note with feet supported in pelvis and head neutral, breathe in through the nose and out through the mouth. Use the diaphragm to pull air down into the stomach, creating 360° of expansion below the ribs. Avoid rib elevation and fill into the abdominal cavity. Hands are placed on the chest and abd...
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Core Series - Exercise 3 - 90/90 Heel...
Set/reps guidelines 2-3 sets of 5 full breaths
Note: once the breathing and stability functions of the diaphragm have been achieved independently, the next step is to combine the two functions. After following the steps of 90/90 pressurized with foot support, remove both feet from the wall/bench...
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Core Series - Exercise 4 - Dead Bug W...
Sets/reps guidelines 2-3 sets of 10 reps per side
Note: performed 90/90 pressurize without foot support. While maintaining IAP and pelvic/rib-cage orientation, fully extend one leg and one arm at a time. This exercise will offer a challenge to both rib and pelvic positioning in a collateral patt...
