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THE

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ATHLETE INSIDE

CORE STABILITY
Essential for health, fitness, &
sports performance
The core muscles are the foundation
for all other movement. This workout
targets core muscles deep within the
torso. Strengthening these muscles
stabilizes the spine, pelvis and
shoulders and creates a solid base of
support. With a solid core you are able
to generate powerful movements from
the extremities. This workout is
essential for everyone.

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Ignite
YOUR
Life

MOUNTAIN CLIMBERS
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STACIE CLARK

CORE
STABILITY
TRAINING

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CORE
STABILITY

LEVEL 1

In my previous posts, I've written about why you need to have a strong and stable core for health, fitness, and athletic performance.
Again, I cant emphasis enough the importance of a highly functional core. The functions of the abdominal and core muscles are so numerous, so varied and so
complex, that entire textbooks have been written on functional anatomy & kinesiology without even scratching the surface of this highly complex area of
movement of our bodies.
What this means to you is that since there are more actions and functions of the core than any other body part, there are more possible exercises you can do for
core than for any other body part. With literally hundreds of core exercises to choose from, the irony is that most people are still doing workouts that revolve
around only a few exercises such as crunches, sit ups, leg raises and maybe some stability ball work...
This is what I call "TRAINING IN ONLY ONE DIMENSION"... and that can spell "trouble".
The end result is muscle weakness, muscle imbalances, injuries, a distended lower abdominal area (mushy belly) and or and a not so impressive midsection. One
dimensional training leads not just to progress plateaus and muscle adaptation, but also failure to engage all the functions of the core region, to strengthen
thoroughly in every plane of movement, or to develop the proper neurological link to the muscle.
WOW!... I know what you are thinking? He has totally lost me! I just want a great abs/core workout! Not a physlogical lecture on the Lumbo-Pelvic-HipComplex.
Just bare with me a bit longer! If we can work together and develop an understanding of how you can build your own progression of core exercises you will feel
and see the difference! The core has 29 muscles with 58 different attachments. You gotta work them in the right sequence for success.
The key to optimal training is to develop the various muscular qualities in the right order or in a sound progression. The
proper progression to follow is: Stability, Strength, Power. (Bompa, 1994)
By using this workout you are well on your way!

CHRISCLARKZONE.COM

WARM UP

STRONG & Stable

WARM UP

Start

Finish

Reps & Sets

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8 - 12 Reps
3 - 5 Sets

STRONG & Stable

BERRY ROLL

Berry Roll
1. Front - Back

Start

2. Side - Side

Finish

Start

Reps & Sets

chrisclarkzone.com

8 - 12 Reps
3 - 5 Sets

Finish

PELVIC TILT

STRONG & Stable

Pelvic Tilt

Start

Finish

Arch Back

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Reps & Sets

8 - 12 Reps
3 - 5 Sets

back Flat

FLOOR BRIDGE

STRONG & Stable

Floor Bridge

Start

Finish

Arch Back

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Reps & Sets

8 - 12 Reps
3 - 5 Sets

KNEE TUCK

STRONG & Stable

Knee Tuck

Start

Finish

Reps & Sets

8 - 12 Reps
3 - 5 Sets
chrisclarkzone.com

Curl

STRONG & Stable

Curl

Start

Finish

Reps & Sets

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8 - 12 Reps
3 - 5 Sets

Reverse Curl

STRONG & Stable

Reverse Curl

Start

Finish

Reps & Sets

8 - 12 Reps
3 - 5 Sets
chrisclarkzone.com

AIRPLANE

MTN. Climbers

STRONG & Stable

Airplane

Start

Finish

Reps & Sets

8 - 12 Reps
3 - 5 Sets
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T - EXTENSIONS

STRONG & Stable

T - Extensions

Start

Finish

Reps & Sets

8 - 12 Reps
3 - 5 Sets
chrisclarkzone.com

STRONG & Stable

MTN. Climbers

MTN - Climbers
Squeeze Glut
Start
Tummy In
Tummy In

Knee Drive (R/L)

Finish

Start

Reps & Sets

8 - 12 Reps
3 - 5 Sets
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SIDE Bridge Jack

STRONG & Stable

Side Bridge Jacks

1. Floor

2. Extension

3. Arm/leg Jack

Start

Finish

Reps & Sets

8 - 12 Reps
3 - 5 Sets
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Regression - Side Knee Bridge // side Bridge

Scorpion Push-Ups

STRONG & Stable

Scorpion Push-Ups
1. Up Position

3. Up Position

2. Heel to opposite
shoulder right

4. Up Position

4. Heel to opposite
shoulder left

Start

Finish

Reps & Sets

8 - 12 Reps
3 - 5 Sets
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Modify
Go to Knees

ROTATIONALCRUNCH

STRONG & Stable

Rotational Crunch

Start

Finish

Reps & Sets

8 - 12 Reps
3 - 5 Sets
chrisclarkzone.com

CRUNCH

STRONG & Stable

Crunch

Start

Finish

Reps & Sets

8 - 12 Reps
3 - 5 Sets
chrisclarkzone.com

STRONG & Stable

COOL DOWN

1. Chest to Knees

Start

Finish

Start

Start

Finish

Finish

Reps & Sets

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3. Side Stretch

2. Split Leg Reach

8 - 12 Reps
2 - 3 Sets

the

CoreTraining

Series

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