By Paul Collins

Core Fitness presents the newest innovative education regime with its step forward 'Cavity established education procedure' and Core-in-Motion strategy (CIMM) added in a 4 part development for assisting you in achieving top point health

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Apply 3B’s Principle™. • Extend arms up above eye line holding Medicine Ball. • Breathing out, raise shoulders off the ground and reach Medicine Ball up towards feet, then lower. • Avoid swinging legs or taking hip angle beyond 90 degrees from lower back region. • Keep head neutral at all times. Avoid leading with chin, use abdominal muscles and maintain good form.

The athlete leans forward keeping shoulders over hands as the coach lifts so as to maintain a tight body position. • The athlete keeps shoulders forward over hands whilst being raised, ensure bracing and breathing is maintained at all times. • Coach holds legs for 5-30 seconds, then lowers. • The athlete needs to maintain a tight body position until the feet touch the ground and the coach releases the legs – no sooner. • Ensure deep breathing is maintained at all times. Assessment: • Upon initiation of the lift, there should be no arching of the lower back by the athlete at all.

4. Calves Support your weight with your hands behind your body and one calf muscle resting on the foam roller and the other crossed over the top. Do not sit on the floor, instead use your upper body to help roll from your heel to the top of your calf. Alternate legs. 2009 11:16 Uhr Seite 38 38 CORE FITNESS 5 5. Upper Back 6 6. Latissimus Dorsi,Triceps, Teres Major Lie on the foam roller beneath your shoulder blade so that your spine is perpendicular with the roller. Place your hands behind your head.

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