Learn how to truly work the body's "core"!

1. P R E S E N T E D B Y
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The Death of Crunches: 20 True Core
Exercises
Brett Klika CSCS
www.spiderfitkids.com

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Today
• Discuss the definition of “core” exercises
• Understand the essential anatomical
aspects and function of the “core”.
• Discover and practice exercises that teach
the core to work as a unit for better mobility,
stability, and overall strength.

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“Crunching” Exercises Are
OK.
Sometimes…

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But….
“Repeated or prolonged spinal
flexion is the primary
mechanism leading to lumbar
disc herniation.”
Stuart Mcgill

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What is the “Core?”
A relationship of the anterior, posterior, and lateral muscles of the torso to
increase intra-abdominal pressure to maintain the integrity of the spine as
energy is transferred across the torso.
 Static
 Dynamic

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How Do We Work the “Core”?
Body Position
• Supine
• Prone
• Quadruped
• 6-point Quadruped
• 4-point Quadruped
• Upright
• Kneeling
• Standing
Challenge static and dynamic spinal integrity from a variety of positions,
planes of motion, and bases of support.
Planes of Motion
• Sagittal
• Frontal
• Transverse
Bases of Support
• Parallel
• Staggered
• Narrow
• Wide
• Stable
• Unstable

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Breathing and the Core
• Quadraped breathing

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Supine Core Exercises
Where is the challenge?
• Rollover
• Dead bug
• Side to side rock
• Reverse plank

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Prone Core Exercises
• (Lying)Alternating
climbers
• (Quadruped)
• Bird dog
• Rotation
• 4 Point Crawl
• 6 Point slow crawl
• Tension plank
• Alternate limb
lift patterns
• Alternate limb
cross patterns
Where’s the challenge?

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Upright Core Exercises
Where is the challenge?
• Kneeling
• Chops/lifts
• Reaching lean
• Palov press
• Manual instability

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Upright Core Exercises
• Dynamic
Movement
• Skip
• Shuffle
• Standing
• Standing Crawl
• Standing cross
crawl
• Chops/lifts
• Ball/band/manual
• Parallel,
staggered, 1-leg
• Wide/narrow

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Core Work During a Session
Basic movement patterns done correctly require significant core integration
• Squat
• Deadlift
• Push up
• Carry
• Lunge
• Get up

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In Conclusion
• Crunches are candy
• Understanding the role of the “core” musculature and provide a
challenge daily!

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Thank You!
Brett Klika CSCS
SPIDERfit Kids
www.spiderfitkids.com
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