This week will be focusing on Cardio Core

• This section is focused on improving core strength with dynamic movements through multiple planes. 
• Fusion Core is focused more on pilates principles – slowing down to maintain total control, connection and awareness of how the body is moving. There is little or very gradual movement of the spine.
• Cardio Core however is more powerful, involves more range of motion at the spine and works through multiple movement patterns (flexion, extension, lateral flexion, rotation.) 

• These movements should keep your heart rate elevated and increase your breathing for improved cardiovascular health. 
• Cardio Core consists of two exercises targeting the obliques, abdominals, and erector spinae muscle groups through different movement patterns. Programming includes the following:
  • 2 Dynamic Core Exercises – (1 – 2½ Minutes per posture)
    • Obliques, Abdominals and Erectors all targeted through combined movement patterns (see above)
    • Each exercise should use a different combination of those joint actions. Options include:
      • Flexion + Extension
        • Ex. All 4’s hold with Donkey Kicks 
        • Ex. Supine Plank with Marches 
      • Flexion + Rotation
        • Ex. Oblique Mountain Climbers 
        • Ex. Rocking Boat to Russian twists 
      • Flexion + Lateral Flexion
        • Ex.Frogger to Spiderman 
        • Ex.Rolling Side Plank to glider tuck-ins 
      • Extension + Rotation
        • Ex. Supine Plank with hip twists
        • Ex. Plank Hip Dips 
      • Extension + Lateral Flexion
        • Ex. Spidermans 
        • Ex. Plank downs with Plank Jacks 
      • Rotation + Lateral Flexion
        • Ex. Side Plank thread the needle 
        • Ex. Kneeling Obliques to Side Plank Crunch 
  • There is NO 60 second final plank in Cardio Core!
• The overall idea is to load your spine in different movement patterns to condition the core muscles to adapt and improve total body movement. Strengthening muscles through holds and isolating is irrelevant if they move poorly!

Click HERE to take the quiz and reach out with any questions you have!