+ TOM DANIELSON'S CORE ADVANTA LEVEL | EXERCISES EXERCISE NUMBER aes om. GE EXERCISE NAME | Opposite Arm/Leg Reach Supermans Prone Snow Angels Hip Bridge with Hoc! Slides Shoulder Blade Squeez: Mountain Climbers Transverse Abdominis (TVA) Activation Tailbone Tucks Low back, glute major MUSCLES TARGETED Low back, glute major Low back, middle back, Transversus hip abductors Low back, glutes, hamstrings Middle back Transversus abidominis (TVA), hip flexors, quads abdominis (TVA) Transversus abdominis (TVA)LEVEL | WORKOUTS AND EXERCISES + 105 EXERCISE NUMBER EXERCISE NAME MUSCLES TARGETED 9 4 Wall Squat with Transversus Pelvic Tucks abdominis (TVA) joo ine sh fasting 10 Side Planks Obliques 1. ay © Supine Knee Drops Obliques, ow back 2 oe. " PocMans Lateral hipmuscles i 18 iz Audrey Two "Lateral hip muscles 14 Chair Squats Entire core 7 musculature iE iThaeatod wow ee: 3 musculature—— LEVEL I] WORKOUTS AUD EXERCISES - (29 LEVEL Il EXERCISES EXERCISE NUMBER EXERCISE NAME MUSCLES TARGETED Opposite Arm/Leg Reach — Low back, glute major from Plank Position Supermans with Low back, glute major, Heel Touches hamstrings Prone Snow Angels Low back, mid back, with Shoulder Press upper back, shoulders, lateral hip muscles Walking Hip Bridge Low back, glutes, hamstrings Shoulder Blade Squeeze Mid back from Push-up Position Tim-berrr! Transversus abdominis (TVA) Reverse Crunch Transversus abdominis (TVA) a ; Seated Boat Row Obliques ‘Contrued on next page »TOM DANIELSON'S CORE ADVANTAGE LEVEL Il EXERCISES (coninues) EXERCISE NUMBER EXERCISE NAME MUSCLES TARGETED Side Plank Obliques | Crossover Squats Glutes, hamstrings, quads, lateral hip muscles "Grab the Water Bottle Transversus abdominis (TVA), shoulder complex, spinal stabilizers The Wall Transversus abdominis (TVA), shoulder complex, spinal stabilizers | TrPostion Acceleration Enna Gore musculature Overhead Squats Entire core TT Final Sprint Entire core musculature )-LEVEL | WORKOUTS AND EXERCISES + Ait GOAL > Teach the core muscles (specifically the TVA) to stabilize the pelvis while the logs are in mation. Start in push-up position with a small towel ‘under each foot (i you are ona carpeted floor, place a smal piece of cardboard under each foo). Avoid rounding in the upper back by squeezing your shoulder blades together, and donot push your chin forward, Lengthen through the spine and activate the TVA by pulling the lower abdominal area up toward the spine, Without rocking or swaying your hips, slowly slide your right knee in toward your chest and slowly push back out. Wait until the ight legis backin starting postion before you pull inthe let knee. Keop a close oye on your "upper and wer back positioning throughout the exorcise, and don't forget to keep the hips steady. Continue sutohing legs unl you have completed the designated numberof repetition. MUSCLES TARGETED Transversus abdominis, hip flexors, quadsWG + TOM DANIELSON'S GORE ADVANTAGE GOAL > Release chronic tightness in the lower back and outer hips while simultaneously using the obliques to control movement, ‘Start ina supine position (ing on the ground, faceup) with the feet off the ground and legs forming a 90-degroe angle atthe hips and knees @. Arms should extend out from the body in 21” position. Keeping your upper body relaxed, drop your knees as far tothe lft as possible without MUSCLES TARGETED Obliques, low back Jetting your right arm and shoulder blade ‘come off the ground @) ©. Return your legs to center and drop tothe right ©, Concentrate on trying to use your abdominal ‘muscles to lift your logs off the ground. Continue alternating side to side.LEVEL | WORKOUTS AND EXERCISES GOAL > Increase strength and muscle activation in the chronically tight muscles of the outer hip, This exercise gorits name fom the way Pac-Man eas up his competition. Start on your lt sie with he back of your body against wall ®,Yourhead shouldbe completly ‘relaxed, either by laying it on your extended left arm or supporting i with you let hand Pints of contact with the wall shouldbe heals, utes, ‘shoulder blades, and back of the head. Place your rghit hand on your right hip and ‘slowly begin to slide your right leg up the wall (this is abduction), @. The goals 10 use the muscles ofthe outer hip oli the eg instead of iting the entre pelvis. Ifyou feel ‘the hip bone on your right side moving upward foward your chest, you ae lifting your pelvis. Complete the designated numberof repeiions on this side, then switch, MUSCLES TARGETED Lateral hip muscles “U7118 + TOM DANIELSON'S CORE ADVANTAGE GOAL > Teach the glute medius and TFL to fire while keeping the pelvis stable. The Audrey Two is named after the hungry Venus fly trap featured in the movie Little Shop of Horrors. Think of your feet as the hinge at the back of Audrey Two's mouth and your knees as the part tha” eats up anything in its path. Start on your left side with the back of your body against a wall @®. Your head should be ‘completely relexed, either by laying it on your extended left arm or supporting it with your eft hand. Bend borh knees and place the bottoms of your feet against the wall. Points of contact MUSCLES ‘TARGETED Lateral hip muscles with the wall should be soles of the feet, glutes, shoulder blades, and back of the head. Place your right hand on your right hip and slowly begin to open your right knee up toward the wall @). Keep the ankles and feat pressed together the entire time, thus creating “clam-opening” effect (©. Complete the designated number of repetitions en this side, then switch.GOAL > Teach the glutes and hamstrings to fir ‘A.quat is one ofthe most common mavemonts performed by humans. On a given day, you will do some variation ofa squat movement ‘approximately 60 to 100 times, Sound like a lot? Consider how many mes you gt in and ut ofacar go tothe bathroom, sit down on ‘chair, or end down to pick up an object—ll ‘ofthese movements are variations ona squat, Because we perform squats so frequently it {is imperative that we are daing so with correct form in order to avoid putting undue stress ‘onthe knees and hips, A safe and effective way to learn proper squat {formis to use a chair asa safoty net. Choose ‘chair witha seat that hits you approximately at knee height. ‘Stand in front ofthe chair with your feet hip distance apart, chest lite, tailbone slightly LEVEL | WORKOUTS AND EXERCISES reduce workload placed on the quadriceps, tucked, and hands on your hips‘. Pick your ‘0¢s up inside your shoes and transfer all your ‘eight into your heels. Push your hips back as {ar as possible before you start lowering dawn into the chair. Be sure that your knees don't ‘ome past your foes and your chest does not trop or cave in @. ‘The goalis to eventually come all the way down, and touch the chair ®, but when you fist start you may only be ablo ta lower down I2 inches (so before your form starts to wavor. Return to your standing position by driving ‘eight down into your heels and iting your chest ist. Finish off the movement by ‘squeezing your glues as you reach starting Position. Repeat until you have completed the designated numbor of repetitions. MuscLES TARGETED Entire core ‘musculature :(34 + TOM DANIELSON'S CORE ADVANTAGE GOAL > Release chronic tightness on the front side ofthe body: teach tho glutes and hhamstrings to fie during hip extension; increase stabilization inthe hips. Bog by lying on yourback with yourknees fashion (© 1. Although you are marching, bent and foot onthe ground approximately ry sat ach fot down onthe ground gently 6 0B inches from your utes Squeeze instead of etng the fet stomp. your gies, tuk yourtlbon, andi your his of the ground 8. Throughout the exercise, ry to avoid etting the hip rock ar sway side to side. Arnate Keeping your hips high and your knees to pack and forth between your feet until you inches apart, gently lift one knee toward the ‘have completed the designated number ceiling and then the atherina“mahing” of repetitions, MUSCLES TARGETED Low back, dlutes, ‘hamstring142 + TOM DANIELSON’S CORE ADVANTAGE GOAL > Increase dynamic balance and stabilization in the core while the lower body is moving. Cyclists frequently call along, steep climb “the Wall” hecause it challenges the muscles, the endurance, andthe brain. The same goes ‘or this oxercse, but when you're done you will also have that same exhilarating feeling ‘of accomplishment. Start in a push-up postion with your hands directly below your shoulders, feet 8 to 10 inches apart, and tailbone slightly tucked MUSCLES TARGETED ‘Transversus abdominis, shoulder complex, spinal stabilizers Stowly and with contro, lift your left foot off the ‘ground and bend your lft knee in toward your left elbow (B. Keop your shoulders and hips quiet and parallel with the ground. Return your lft foot to the starting position and switch logs @. Continue switching legs until you have comploted the designated ‘numbor of repetition. ‘This exercise can also be performed from plank position (forearms on the ground) if you need mare stabilization. OX144 - TOM DANIELSON'S CONE ADVANTAGE a ‘GOAL > Improve the ability of the core to support the entire spinal column during movement * ‘The overhead squat is used by exercise scientists everywhere as a way to diagnose postural distortions and faulty movement patterns inthe body. The vernead squat requires the mar muscle groups of the lower body, core, and upper body to work simultaneously there isa faulty muscle firing pattem in one part ofthe body it wll be tovealed at the point of origin and also at various points up and down the kinetic chain. Start in a standing position with your Feet hip-tistance apart i). Reach both arms up 10 the ceiling and do not bend atthe elbows Engage the TVA muscle by dropping your MUSCLES TARGETED Entire core ruseulature the glutes and hamstrings to fre so the quads arent overworked, tailbone ang pulling the lower abdominals toward your sine. Keeping your core engaged, slowly come into ‘a squat postion by pushing your buttocks back fist, then lowering them toward the ground ©. Keep the majority of your body weight in your ‘heels and do not lot your knees push forward bboyond your toes. Return tothe starting position and repeat until you have completed the designated number ef repetitions. ‘you find yourself shifting weight into your toes and letting your arms fll forward try performing ‘his exerise with a chair behind youD> 106 REVERSE LUNGE Equipment: ait Peupose: Strengthen your gloteus maximus and work on single-leg EXERCISES, rare while lengthening and extending your back muscles with your core engaged. ze! ‘Technique: S RA oAN eae and on one leg with your fingertips lightly touching 104 105 106 Tech the chal for balance or suppor. Be sure You! 7 tengaged and your spine isn your neutral poston ‘optimize your cay puttoor muscles. Keep your chest elevated ane straighten your opposite knee behind you. There should pe 1 straight line run ing from your shoulder through your Nip and 3108 29r, elevated Jeg, Be sure to maintain a slight are in your back (106a), The weight tor our stance le should be through your eel NS°p the muscle pe yeton your buttock and not your thigh. Reach ack st diagonal tech yout ack foot by bending from your hip joint on YOU front Jeg (106t). Hold each lunge for a slow 10-count and return to an upright position. When return ing to your start position, focus om your Bes pushing you back up instead of your quads, fat ally do a set of 2-3 reps. Progress to holding the reverse lunge position for a maximum of 30 seconds, Tips and Precautions: Keep your trunk lengthy chad and arched so as to fully use your back fnuscles, Don’t let your weight-bearing knee travel in front of your toes. Don’t let your hips push out to the sides; keep them even and parallel 1063 = 106b ns