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Core Connections

Chuck Wolf, MS
Thank you for coming!!!
Strong Core For
Strong Performance
What Is Not Connected?
The Abdominals do
NOT flex the spine
when standing upright!
Rectus Abdominis
Functional Phase 1: Phase 2: Phase 3:
Action Deceleration Transition Acceleration

Assists in
Assists in spine
deceleration of Assists in spine
and hip flexion
Sagittal Plane spinal extension, and pelvic
during toe off of
lateral flexion & stabilization
the gait cycle
rotation

Decelerates lateral Assists in spine Assists concentric


Frontal Plane flexion to the and pelvic lateral flexion to
opposite side stabilization the same side

Assists to
Assists in spine Assists to
Transverse decelerate rotation
and pelvic accelerate rotation
Plane of the spine and
stabilization of the spine
hips

Origin
Pubic Crest

5-7 rib
Insertion cartilage,
xiphoid process

Spinal Flexion,
By the Book Posterior Pelvic
Tilt
External Obliques

Functional Phase 1: Phase 2: Phase 3:


Action Deceleration Transition Acceleration

Assists in lumbo-
pelvic-hip
Assists in lumbo-
complex
pelvic-hip Assists in spinal
Sagittal Plane stabilization,
complex flexion
assist in
stabilization
deceleration of
spinal extension

Assists in Assists in lumbo-


Assists in
deceleration of pelvic-hip
Frontal Plane acceleration of
lateral flexion to complex
hip abduction
opposite side stabilization

Assists in lumbo-
Assists to
Transverse pelvic-hip Assists in rotation
decelerate Spinal
Plane complex to opposite side
rotation
stabilization

Origin Lower 8 ribs

Abdominal
Insertion aponeurosis &
anterior iliac crest

Spinal flexion,
rotation to the
By the Book opposite side, pelvic
tilt and rotation
Internal Obliques
Functional Phase 1: Phase 2: Phase 3:
Action Deceleration Transition Acceleration

Assists in spine
Assists in Assists in spine
rotation and hip
Sagittal Plane deceleration of and pelvic
flexion during toe
spinal extension stabilization
off of the gait cycle

Decelerates lateral Assists in spine Assists concentric


Frontal Plane flexion to the and pelvic lateral flexion to
opposite side stabilization the same side

Assists to
decelerate rotation Assists in spine Assists to
Transverse of the spine and and pelvic accelerate rotation
Plane hips to the stabilization of the spine
opposite side

Iliac crest, inguinal


Origin ligament,
thoracolumbar
fascia

Linea Alba, pubic


Insertion crest, lower 3 ribs

Spinal Flexion,
By the Posterior Pelvic
Book Tilt, ipsilateral
spinal rotation
Transverse Abdominis
Functional Phase 1: Phase 2: Phase 3:
Action Deceleration Transition Acceleration

Assists in spine
Provides Provides
and pelvic
stabilization to the stabilization to the
stabilization with
lumbar spine & lumbar spine &
Sagittal Plane synergistically
synergistic
synergistically
relationship of the
supports central supports central
internal oblque,
unit unit
multifudus

Assists in spine
Provides Provides
and pelvic
stabilization to the stabilization to the
stabilization with
lumbar spine & lumbar spine &
Frontal Plane synergistic
synergistically synergistically
relationship of the
supports central supports central
internal oblque,
unit unit
multifudus
Assists in spine
Provides Provides
and pelvic
stabilization to the stabilization to the
stabilization with
Transverse lumbar spine & lumbar spine &
synergistic
Plane synergistically synergistically
relationship of the
supports central supports central
internal oblque,
unit unit
multifudus

thoracolumbar
Origin fascia, cartilage of
last 6 ribs, iliac
crest

Posterior Linea
Insertion Alba, pubic crest,

By the Central unit


Book support
“Function First, the
Anatomy Will Follow”
...Serge Gracovetsky, Ph.D.
Functional Action

Tri-Plane Loading Tri-Plane UnLoading

ØLoad Ø Unload
ØStretch Ø Shorten
ØAbsorb Ø Propel
ØDecelerate Ø Accelerate
ØEccentric Ø Concentric
ABSolutely Friends

Pectorals/Shoulder
Hip

Calf
Great Toe
Abdominal Complex

TA TA

IO IO

EO EO

RA

Pyramidalis

Anterior Posterior
Posterior Core

When the TA is activated, its brings the spinous


process closer together & extends the spine

Consider the Posterior X-Factor and pelvic


function & the impact upon the anatomy
Movement Big Rocks

Thoracic Spine

Hip Complex

Great Toe & Foot/Ankle Complex


Integrated Core Connections
Respiration & Oscillation Affects the Core

Lordosis & IAP controls the force


transmission efficiency of the Lumbosacral
fascia

Along with multifidus and psoas,


creates the hoop tension

Gait, especially hip extension, ankle


dorsiflexion, & Great toe dorsiflexion
enhances the function

Serge Garcovetsky, Ph.D. 2007


Integrated Core Connections
SLB Core Stability

Inhale into SLB


Stand Tall
Rotate from the Hips
Core & X-Factors

• Do Anterior X-Factor first


• Attention to hip extension
• Attention to ankle dorsiflexion
Warding Patterns

Level 1 Level 2

Level 3
Core Options

Traditional Exercise
Ab Curls/Crunch/Planks

Complimentary Integrated
Pattern
Ball Games
Curls w/ Arm Drivers
SB Single Arm Chest Press
Temples
Ball Games

Pushup Potpourri
Core Options

Traditional Exercise
Abdominal Machines

Complimentary Integrated Pattern

Basic Abdominal Gait Pattern


Integrated Ab Lunges
SLB to OH Posterior Reach Oblique Cable Pulls
Oblique Cable Pulls
Core Options

Traditional Exercise
SB/MB Curls

Complimentary Integrated ViPR Ball


Pattern

ViPR Ball
Wide/Tight/Figure 8’s
MB Tosses
Bosu Ball

Bosu Ball
Sandbell Core Training

Sagittal Plane dominant

Frontal Plane dominant


Sandbell Core Training

Sagittal Plane dominant

Transverse Plane dominant


Body Weight Core Connections

• TRX Rip Trainer


• Hip Lifts
• Squat to OH Reach
• X-Over Walk
• Triangulated
• Band Step Outs Shoulder Press

• Oblique Cable Pulls


Warding Patterns

• 1-to-1
• Stability Ball
• TRX
Medicine Ball
• Wide Rotations
• Tight Rotations
• Figure 8’s
• Reverse Wood Chops
• Rotational Toss
• OH Toss
ViPR
• Lateral Shuffle
• Rotation
• F-Reach
• A/P X-Factor
• Shoulder Press
• F Plane OH Reach
SandBell

• Rotation
• Weave
• Chest Press
• Clean & Slam
• F-Plane OH Reach
On-Ground
• Baby Makers
• Pushup Potpourri
• SandBell Pushup
• Tri-Plane On-Ground
• MB Games
• Fielding Drills
• ViPR Ball
• Bosu Ball
Thank you!!!
Chuck can be reached at:
cwolf@humanmotionassociates.com
or visit
www.humanmotionassociates.com

Visit us on Facebook/humanmotionassociates
Skeletal Discoveries: Elongated Lumbar Spine
Core Weakness & Onset of Low Back Pain
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Thank you, Chris &
the PB Team
Movement Big Rocks

• Great Toe
• Ankle Complex
• Hip Complex
• Thoracic Spine

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