Exercise Program

Core

Exercise plan for core strengthening.

Consult your healthcare provider before beginning this exercise program. If you experience any pain or difficulty with any exercises, stop and consult your healthcare provider. The Hygenic Corporation is not liable for any injuries incurred while using exercises or programs accessed via this website. User must wear suitable eye protection such as safety goggles to protect against possibility of eye injury as a result of the band or tube snapping towards the face if grip is lost or if the band or tube breaks.

Core

Description:
Exercise plan for core strengthening.

Instructions:
Follow below.

CLX Core Bar Chop

CLX Core Bar Chop
CLX Core Bar Chop
Instructions:
Begin by anchoring your CLX to a CLX Door anchor above your head. Place either end of the CLX easy grip loop onto the bar then grab your bar while holding the CLX and the bar at the same time.Bend down to one knee and use the other leg to stabilize.Holding both the bar and the CLX in front of you rotate your trunk and push the end of your bar toward the opposite hip.Hold briefly and return to starting position and repeat on both sides.

CLX Core Bar Lift

CLX Core Bar Lift
CLX Core Bar Lift
Instructions:
Begin by placing the center of your CLX in a CLX door anchor at floor level. Place your bar into the end loops of the CLX.Holding the ends of the bar with the CLX ends inside your hand grip, use straight arms to lift the bar diagnolly over your head.Be sure to keep your torso facing forward.Hold briefly and repeat on both sides.

CLX Shoulder Push Up

CLX Shoulder Push Up
CLX Shoulder Push Up
Instructions:
Place one hand in an easy grip loop and wrap around your back, then place the other hand in the desired Easy grip loop.Kneel down and place CLX flat across your upper back in line with your scapulae and then place hands on ground to assume the plank position. Slowly lower your torso until elbows are bent just above 90 degrees, hold briefly and then return to starting position.For an advanced movement add a second CLX of lesser resistance in front of your body. Perform resisted push up and roll into a side plank and perform a resisted full arm extension. Slowly return to starting position and repeat on opposite side.

Pro Foam Roller with Wrap Bridge Stabilization

Pro Foam Roller with Wrap Bridge Stabilization
Pro Foam Roller with Wrap Bridge Stabilization
Instructions:
Find a relatively open area with a decent amount of floor space. Begin by sitting near the end of a 36” Thera-Band Pro Foam Roller with Wrap. With feet planted, gently lean back to position entire length of spine (including neck and head) along the vertical Roller, with hands palm-down alongside body. Plant both feet shoulder-width apart on a separate Roller and gently lift buttocks to assume a stable bridge position (shoulders to knees form a straight line). Squeeze belly button tight and hold 3-5 seconds. Slowly lower and repeat. Body remains as still as possible. If not able to maintain a stable position, plant feet flat on floor. Conversely, for a more advanced version, perform bridge on Rollers with arms lifted up above, and in line with, body.

Pro Foam Roller with Wrap Quadruped Stabilization

Pro Foam Roller with Wrap Quadruped Stabilization
Pro Foam Roller with Wrap Quadruped Stabilization
Instructions:
Find a relatively open area with a decent amount of floor space. Assume a quadruped (all-fours) position on two 36” Rollers. Head remains in line with trunk and belly button is anchored tight toward spine. Hold this position 10-15sec. Relax and repeat. Once stable, increase the challenge by lifting one arm up at a time, to equal line of trunk. Hold 3-5 sec, relax and repeat on other side.

NOTE: See “Quadruped Stabilization Leg Lift” for a more advanced variation.

Pro Foam Roller with Wrap Supine Stabilization Double Leg Lift

Pro Foam Roller with Wrap Supine Stabilization Double Leg Lift
Pro Foam Roller with Wrap Supine Stabilization Double Leg Lift
Instructions:
Find a relatively open area with a decent amount of floor space. Begin by sitting near the end of a 36” Thera-Band Pro Foam Roller with Wrap. With feet planted shoulder-width apart, gently lean back to position entire length of spine (including neck and head) along the vertical Roller, with hands palm-down alongside body. Squeeze belly button tight to stabilize low back and anchor abdominals. Hold tight and gently lift both legs up so that thighs are perpendicular to floor. Keeping knees bent, slowly lower one leg to ‘tap’ toe on floor, and then return same leg to upright position. Body remains as still as possible. Repeat on other side.

NOTE: See “Supine Stabilization Arm and Leg Lift” for a beginner variation.

Pro Series Exercise Ball Abdominal Oblique Curl Up in Supine

Thera-Band Exercise Ball Oblique Crunch in Supine
Thera-Band Exercise Ball Oblique Crunch in Supine
Instructions:
Lay on on the floor with the ball positioned in the small of your feet. Keep your knees bent to 90 degrees. Cross your arms over your chest . Lift one shoulder and trunk upward, slightly twisting your trunk. Hold and slowly return.
TIP: Don't let the ball move under your feet.
VARIATION: Change the position of your hands to behind the head to increase the challenge.

Consult your healthcare provider before beginning this exercise program. If you experience any pain or difficulty with any exercises, stop and consult your healthcare provider. The Hygenic Corporation is not liable for any injuries incurred while using exercises or programs accessed via this website. User must wear suitable eye protection such as safety goggles to protect against possibility of eye injury as a result of the band or tube snapping towards the face if grip is lost or if the band or tube breaks.

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