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Deep Core Trunk and Hip Muscles Exercises
Deep Core Muscle Exercises PDF Print E-mail

TRUNK AND HIP CONTROL NEUROMUSCULAR TRAINING
Information provided by Ozmosis Personal Training and exercises taken from Myer, Chu, Brent et al.
These exercises are designed to activate the deep core muscles especially the deep muscles of the gluteals, hamstrings and core. These deep core muscle exercises need to be performed at near perfect execution, concentrating on technique rather than repetitions or speed. Disclaimer: These exercises are best done under supervision of a suitably qualified trainer or exercise expert. If you attempt these exercises on your own you do so entirely at your own risk.

  Exercise Description         Lead Leg          
Number of Reps/Time
1  Lateral Jump and Hold Feet Together Repeat x 8
2  Lateral Jump Feet Together 10 seconds x2
3  Lateral Hop and Hold Right then Left Repeat 8 times each lead leg
4  Lateral Hop Right then Left 10 seconds X 2 Repeats
5  Cross Hop Right
6 cycles
6  Cross Hop Left 6 cycles

 

Explanation of the above Trunk and Hip control muscle exercises to activate the deep core muscles fibres and the gluteals and hamstring muscles:


1. The Lateral Jump and Hold:

Place a skipping rope  or draw a line on the ground.

Begin by standing on one side of the line with both feet close together and knees slightly bent

Jump laterally over the line - keeping knees bent and staying close to the line

Land on the opposite side and descend into a deep hold immediately

This exercise is performed slowly.


2. Lateral Jumps:

As for the first erercise. but instead of 'holding', return the jump immediately.

Do not use excessive height.

Ground contact time should be minimal.

The aim is to do as many as possible within the alloted time of 10 seconds.

Try to focus in front of you rather than the line, so your head is looking forward rather than downwards.


3. Lateral Hop and Hold:

As for "Lateral jump and Hold" but use one leg only.

Stay close to the line and immediately descend into a deep single leg lunge and hold.


4. Lateral Hops:

As for "Lateral Jumps" but se one leg.

Instead of holding return the hop immediately.

Do not use excessive height.

Ground contact time should be minimal.

The aim is to do as many as possible within the alloted time of 10 seconds.

Try to focus in front of you rather than the line, so your head is looking forward rather than downwards.


5. and 6. Cross Hops: (use either left or right leg)

Draw a cross on the ground (or make a cross on the ground using two skipping ropes).

Stand in the Bottom RIGHT Quadrant.

First Hop is to the Top LEFT Quadrant - holding a deep knee flexion for 3 seconds.

Next Hop laterally (Right) into the next Quadrant - holding the knee flexion.

Next Hop diagonally backwards - to the Bottom LEFT Quadrant.

Finally Hop (Right) back to the beginning (Bottom RIGHT Quadrant)


REPEAT ON THE OTHER LEG

cross-hops-sequence

 

Information provide by Ozmosis Personal Training, contact Jenny at Ozmosis

ozmosis-personal-training


Last Updated on Wednesday, 26 January 2011 00:24
 
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