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Core Training - Stability
Difficulty	Days Per Week	Duration in Minutes	Directions: Core Strength Training Program - Stability
Beginner	3	45	Introduction: Perform three days a week with one day of rest between workouts (i.e. Monday, Wednesday, Friday). Warm Up: Don't forget to start with 5 to 7 minutes that incorporates all of you major muscle groups. Cool Down: Perform 10 minutes of low intensity exercise after your cardiovascular activity.

Program Activities - Core Exercises

Exercise Name	Videos
IT Band - SMR Difficulty Level: Beginner Muscle Group: Legs Modality: Self Myofascial Release Equipment: No Equipment Sets: N/A Reps: N/A Preparation: 1. Move onto your side and lie on top of the foam roller. 2. Keep lower leg a little above the ground. 3. Make sure head is in a neutral position with your ears in line with the shoulders. 4. Start in moderation as this stretch can hurt. Movement: 1. Start just under the hip joint and move down the thigh around the knee area. 2. When you feel a tender area, stop, and keep the foam roller on that spot until the pain goes down by 50-75%.
Adductor - SMR Activity Type: Stretch Difficulty Level: Beginner Muscle Group: Legs Modality: Self Myofascial Release Equipment: No Equipment Sets: N/A Reps: N/A Preparation: 1. While lying down on your stomach, move out your leg and put the roller around groin area. Movement: 1. Be extra careful while you roll around the pelvis region. 2. When you feel a tender area, stop, and keep the foam roller on that spot until the pain goes down by 50-75%.
Piriformis - SMR Activity Type: Stretch Difficulty Level: Beginner Muscle Group: Hips and Glutes Modality: Self Myofascial Release Equipment: No Equipment Sets: N/A Reps: N/A Preparation: 1. While sitting on the ground, move your foot across body to other knee. Movement: 1. Roll onto hip region that is farthest from foot. 2. For added tension, pull knee toward shoulder. 3. When you feel a tender area, stop, and keep the foam roller on that spot until the pain goes down by 50-75%.
Calf - Straight Knee Activity Type: Stretch Difficulty Level: Beginner Muscle Group: Legs Modality: Static Equipment: No Equipment Sets: N/A Reps: 2-3 Preparation: 1. Move one of your legs in front and set hands on wall or stable object. Movement: 1. Slowly shift forward from your ankle until tightness is felt. 2. Hold 20-30 seconds and repeat.
Psoas - Kneeling Activity Type: Stretch Difficulty Level: Beginner Muscle Group: Hips and Glutes Modality: Active Equipment: No Equipment Sets: N/A Reps: 2-3 Preparation: 1. Kneel down. 2. Internally rotate back leg. Movement: 1. Flatten your back while imitating you glute from the same side. 2. Reach up and towards the same side arm, and don't move forward or backwards while doing so. 3. Finish 3-5. 4. Repeat steps on other side.
Lat - w/ SB, Kneeling Activity Type: Stretch Difficulty Level: Beginner Muscle Group: Back and Neck Modality: Static Equipment: No Equipment Sets: N/A Reps: 2-3 Preparation: 1. Start movement kneeled. Movement: 1. Push one arm out with the Stability Ball. 2. When challenging, hold for 20-30 seconds. 3. Complete 2-3 reps.
Abdominal - 4-Point Drawing-In Maneuver Activity Type: Exercise Difficulty Level: Beginner Muscle Group: Core Modality: Stability Equipment: No Equipment Sets: 2-3 Reps: 12-25 Preparation: 1. Get into a 4-point stance, hands and knees. Movement: 1. Reach straight out with your hand while extending your opposite leg during the same time. 2. Hold and then return.
Bridge - On SB Activity Type: Exercise Difficulty Level: Beginner Muscle Group: Core Modality: Stability Equipment: Stability Ball (SB) Sets: 2-3 Reps: 12-25
Iso-Abs - Prone Activity Type: Exercise Difficulty Level: Beginner Muscle Group: Core Modality: Stability Equipment: Stability Ball (SB) Sets: 2-3 Reps: 12-25
Cobra - Prone on SB Activity Type: Exercise Difficulty Level: Intermediate Muscle Group: Core Modality: Stability Equipment: Stability Ball (SB) Sets: 2-3 Reps: 12-25

Cardio Program
Exercise Name	Days Per Week	Duration in Minutes	Intensity
Elliptical	4	20	50-65% HR Max: Perform cardio activity AFTER weight training.

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Matthew Johnson (Google+) is a certified personal trainer, nutrition expert and an on-line fitness consultant that started ChangingShape.com back in 2001.

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