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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
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
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 lumbo-
Assists to
Transverse pelvic-hip Assists in rotation
decelerate Spinal
Plane complex to opposite side
rotation
stabilization
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
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
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,
ØLoad Ø Unload
ØStretch Ø Shorten
ØAbsorb Ø Propel
ØDecelerate Ø Accelerate
ØEccentric Ø Concentric
ABSolutely Friends
Pectorals/Shoulder
Hip
Calf
Great Toe
Abdominal Complex
TA TA
IO IO
EO EO
RA
Pyramidalis
Anterior Posterior
Posterior Core
Thoracic Spine
Hip Complex
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
Traditional Exercise
SB/MB Curls
ViPR Ball
Wide/Tight/Figure 8’s
MB Tosses
Bosu Ball
Bosu Ball
Sandbell Core Training
• 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