Physical Therapy Clinic Reveals Core Exercise Program for Injury Prevention and...

The key today’s program is:

TO have minimal to no rest between exercises so just
JUMP RIGHT FROM ONE EXERCISE TO THE NEXT.

For each set, only allow 15 seconds of rest between sets

Seated Boat-side

 Begin seated on floor with knees bent and feet on floor. Attain neutral spine by straightening your back and tightening your abdominal muscles. Place your hands under your knees and bring your lower legs parallel to the floor, keeping a flat back. If able to perform this with minimal difficulty, try releasing your hands and maintaining them at shoulder height. Do not let your lower back round out.

Hold position 10 seconds and repeat 10 times

With no rest, Start the Exercise Below:

Straight Bridges

Do 3 sets of 15 reps

Then, ditch the ball and go right into:

Single Hip Thrust

Do for 3 sets of 15 for each leg (with only 15 seconds of rest between sets)

After this exercise

 Wrap a theraband around the thighs

and with minimal rest do:

Single Leg Bridge with Theraband

Do 3 sets of 15 for each leg. Remember to Keep tension on 

the band by slightly keeping the knees apart!

Finish off with:

Side Bridge 

Hold for 30 seconds on each side

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