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[solidcore] coach training > Core > Flashcards

Core Flashcards

1
Q

Core Spring Loads (Black Side)

A

<25: 1 gray
25-50: 1 white
50+: 0 springs

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2
Q

Core Spring Load (Gray Side)

A

<25: 1 white
25-50: 1 gray
50+: 1 gray 1 white

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3
Q

Plank: Transition formula

A 
In 15 seconds.. Plank
in 12 seconds elbows on... toes on... (line 1, black side)
in 8 seconds engage abdominals
in 5 seconds.. plank
in 3,2,1, plank
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4
Q

Plank (Action/Form)

A

(Action) Engage your abdominals&raquo_space; keep your cure pulled in
Engage your glutes&raquo_space; Protect your lower back

(Form) Straight line from head to tailbone&raquo_space; maintain neutral spine
Eye gaze is straight down&raquo_space; decrease strain in neck
Shoulders stacked on elbows&raquo_space; engage upper back
Tailbone tucked&raquo_space; protect lower back

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5
Q

Plank
Modifications/ Amplifications

Variations

A

Modifications:
widen stance of feet - hands and toes - modified plank (forearms and knees)
Amplifications:
(Spring side: move elbows to line 2) (Cable side: elbows/toes line 4)
Variations:
Mountain climber: 1. pull knees into chest 2. hip/shoulder pulses 3. rainbow hips

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6
Q

Plank Crunch: Transition Formula

A 
In 15 seconds... Plank crunch
in 12 second.. forearms... toes....  (black side, line 1)
in 8 seconds.. bend knees
in 5 seconds... plank crunch
in 3,2,1 plank crunch
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7
Q

Plank Crunch: (Action/Form)

A

Action:
Bend knees, lift hips slightly
Engage your abdominals
tuck your tailbone and round out your spine, increasing the contraction to crunch knees towards chest

Form:
Shoulders stacked over elbows» protect spine and engage upper back
straight line from head to tailbone» maintain neutral spine
eye gaze at belly button during crunch

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8
Q

Plank Crunch: (Modifications/Amplifications)

Variations

A

Modifications:
widen stance of feet
hands and toes
modified plank crunch

Amplifications:
SS: elbows on line 2
CS: elbows or toes line 4

Variations:
hold knees under hips
pulse hips up/down at max tension (halfway in crunch)
pulse elbows out/in at max tension

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9
Q

Plank to Pike: Transition Formula

A 
In 15 seconds... plank to pike
in 12 seconds... elbows... toes... (black platform, line 1)
in 8 seconds.. hips lift
in 5 seconds, plank to pike
3,2,1 plank to pike
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10
Q

Plank to pike: (Action/Form)

A

Action:
Engage abdominals to lift hips, bending the body in half
Maintain a micro bend in legs
As you return to plank, hips pause when they met the line of the shoulders
Form:
Legs straight, toes touch
eye gaze behind you as you lift up & looking down with neck
Maintain neutral spine & decrease strain in neck

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11
Q

Plank to Pike (Modifications/Amplifications)

A

Modifications:
(on toes) widen stance of feet 8-12 inches
hands and toes
modified plank crunch

Amplifications:
Off SS: elbows to line 2
Off CS: hands black platform bar or ground
Off CS: elbows or toes line 2

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12
Q

Plank Up/Downs: Transition formula

A 
in 15 seconds... plank up/downs
in 12 seconds... forearms (black platform) toes line 1
in 8 seconds...  low to high plank 
in 5 seconds... plank up/downs
in 3,2,1, plank up/downs
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13
Q

Plank up/Downs (Action/Form)

A

Action:
Alternate between forearm plank and high plank (switch the initiating arm each repetition)
add speed when form is perfect

Form:
engage your abdominals&raquo_space; keep core pulled in
engage your glutes&raquo_space;protect lower back and minimize hips rocking
straight line from head to tailbone
eye gaze is straight down&raquo_space; decrease strain in neck

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14
Q

Plank up/Downs:

Modifications/ Amplifications

A

Modifications:
Widen stance of feet 8-12 inches
modified plank (elbows and knees)

Amplifications:
add speed
add push up

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15
Q

Elevated V- Up: Transition Formula

Only off the cable side

A 
In 15 seconds.. Elevated V up
in 12 seconds... hands on handle bars toes under strap at line 4
in 8 seconds... legs straight, hips life
in 5 seconds... elevated v up
in 3,2,1 elevated v up
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16
Q

Elevated V up: (Action/Form)

A

Action:
send carriage out 6-8 inches» lift hips toward the ceiling without transferring weight to hip flexers

Form:
Elevated plank&raquo_space; straight line from head to tailbone
heels are lifted&raquo_space; no weight on feet/carriage
arms straight with a microbend&raquo_space; decrease impact on joints
shoulders down» decrease tension in traps & around neck
eye gaze is straight down&raquo_space; maintain neutral spine&raquo_space; decrease strain in neck

17
Q

Elevated V Up:

Modifications/ Amplifications

A

Modifications:
take off spring
modified plank crunch

Amplifications:
toes in front of strap
toes on line 4

18
Q

Modified Plank Crunch:

Transition Formula

A 
in 15 seconds... modified plank crunch
in 12 seconds... forearms (black platform) knees (line 1)
in 8 seconds... hips lift, round spine
in 5 seconds... modified plank crunch
in 3,2,1 modified plank crunch
19
Q

Modified Plank Crunch: (Action/Form)

A

Action:
lift hips, round through your spine
engage your abdominals, increasing the contraction to crunch knees into chest
knees go out only 90% of the way&raquo_space; keeps lower abdominals engaged to protect spine

Form:
Shoulders stacked over elbows&raquo_space; engage upper back
round spine to ceiling&raquo_space; increase tension in the core during the crunch
Eye gaze towards core as hips lift. As hips lower eye gaze returns to platform/carriage

20
Q

Modified Plank Crunch:

Modification/Amplification

A

Modification:
adjust spring load

Amplification:
Elbows one inch behind shoulders
Off SS: elbows line 2

21
Q

Plank Extension:

Transition Formula

A 
In 15 seconds... plank extension
in 12 seconds... forearms (black platform) knees (line 1)
in 8 seconds... shift shoulders back
in 5 seconds plank extension
in 3,2,1 plank extension
22
Q

Plank Extension: (Action/Form)

A

Action:
Modified plank, hips in front of knees, shoulders/elbows shift backwards/forward
only shift shoulders/elbows as far back as you can keep your lower back rounded

Form:
Tailbone tucked, lower back rounded&raquo_space; keeps lower abdominals engaged, protects spine

23
Q

Plank Extension: (Modifications/ Amplifications)

A

Modifications:
Smaller range of motion
Adjust spring load

Amplifications:
Shoulder never fully restack on elbows
On toes
Off SS: Elbows line 2, off CS: elbows line 4 or 3

24
Q

Plank extension with crunch (combo): Transition Formula

A

in 15 seconds… plank extension with crunch
in 12 seconds… forearms (black platform) knees (line 1)
in 8 seconds… combo move (one plank extension, one modified plank crunch)
in 5 seconds… add a crunch after extension
in 3,2,1, plank extension with crunch

25
Q

Plank extension with crunch (combo)

Action/Form

A

Action & Form:

combination of modified plank crunch and plank extension

26
Q

Plank extension with crunch (combo)

A

Modifications:
Adjust spring load

Amplifications:
Shoulders never fully restack before crunch

27
Q

High Plank Extension:

Transition Formula

A

in 15 seconds… high plank extension
in 12 seconds… hands wide to line 1 knees on platform
in 8 seconds… shift back in shoulders (or push carriage)
in 5 seconds… high plank extension
in 3,2,1 high plank extension

28
Q

High Plank Extension:

Action/Form

A

Action:
Send hands out as far as you can without lower back pressure.
Pull hands back using your lats. & upper abs restacking hands directly under shoulders.

Form:
Engage your abdominals&raquo_space; keep your core pulled in
engage your glutes & tuck your tailbone&raquo_space; protect lower back
eye gaze is straight down&raquo_space; maintain neutral spine & decrease strain in neck
Arms straight with a micro bend&raquo_space; decrease impact on joints

29
Q

High Plank Extension:

Modifications/ Amplifications

A

Modifications:
Smaller range of motion
Table top back

Amplifications:
Off SS: Hands narrow, line 2, line 2+ narrow, toes
Off CS: Hands narrow, line 3, line 3+ narrow, toes

30
Q

Seated Crunch:
ONLY ON GRAY SIDE
Transition Formula:

A

In 15 seconds… seated crunch
in 12 seconds… sit on cable side platform, feet tucked under the strap at line 4
in 8 seconds… legs straighten as you lean back
in 5 seconds…. seated crunch
in 3,2,1 seated crunch

31
Q

Seated Crunch:

Action/Form

A

Action:
Legs straighten as you lean back&raquo_space; crunch knees toward chest by squeezing the abdominals
Chin off of chest, keeping spine neutral&raquo_space; protects lower back
As you crunch knees, shoulders stay behind hips&raquo_space; keeps the core engaged

Form:
Knees together during crunch&raquo_space; activate inner thighs

32
Q

Seated Crunch:

Modifications/ Amplifications

A

Modifications:
Shorten range of motion
Hold hands in front of body
Take off spring

Amplifications:
Hands behind head
Hands behind body
Add weights

[solidcore] coach training (9 decks)

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