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Complete Stabilization Week

The advanced 7 day core stabilization workout is designed for women wanting to return to sport or a high level of activity. The exercises are challenging and should not be attempted unless you have mastered all 4 workouts on the Hab It: Pelvic Floor dvd with confidence. [Read More]

Day OneDay TwoDay ThreeDay FourDay FiveDay SixDay Seven
1. SPORT CORD RETRACTION WITH SINGLE ARM RELEASE - (3 X 10)
To begin, attach your green or blue sportcord at a level above your head (can secure by draping over the top of a closed door). Standing in a split stance position (right foot forward/left leg back – knees bent), pull your bent elbows back, rowing past your ribs. Hold your shoulder blades in a "down and in" position and slowly release your right arm out straight and then pull it back. Then release your left arm out and pull it back. Continue to alternate arms for 10 reps on each. Cues: Pull your belly button in and squeeze those shoulders blades down and in. Alternate this sport cord exercise with lateral band jumps as instructed below

2. LATERAL BAND JUMPS - (3 X 20 R/L)
Place your elastic band around your mid foot or above your ankle and get in "triple threat basketball position" to begin. You are going to do quick hops right and left, first leading with your left and controlling your right foot to come in only 1 foot and toe tap, before leading back with your right and controlling your left in 1 foot for a toe tap. Continue at a quick pace through 20 reps to both R and L before alternating back to sport cord pulls as instructed above.

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3. BRIDGE WITH SINGLE LEG EXTENSION - (3 X 10)
Lying on your back, bridge up from floor, tightening your glutes and pulling your belly button toward your spine. Maintaining this bridge, support your weight on one foot while extending one leg out straight with your toe pointed and foot rotated out. Hold for a 2 count and switch legs. Repeat for 10 reps on each leg before releasing the bridge. Remember to keep your buns tight and continue to press bridge up tight throughout 10 reps on each leg. Hands behind head vs. by your side increases difficulty. Alternate with plank exercise below.

4. PLANK HOLD WITH KNEE DRIVE/ROTATION - (3 X10)
Holding in plank position, this time with weight on your hands (instead of elbows) and toes. Pull your belly button in toward your spine and then pull your right knee up and across toward your left elbow and hold for a two count. The closer your knee gets to your elbow, the better the oblique crunch. Extend this same leg out straight and elevate/extend your leg slightly, squeezing your glute for a count and repeat. Begin with 3 x 6 on this exercise and then progress as you are able up to 3 x 10. Remember low back pain/ache is a sign to stop. Alternate sets with bridging as instructed above.

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5. QUADRUPED HIP EXTENSION/ABDUCTION - (3 X 10)
In a 4 point kneeling position, pull your belly button toward your spine. Shift all your weight onto your left knee and and lift a bent right knee up so that the bottom of your foot remains parallel to the ceiling. Press your foot up toward the ceiling, squeezing your gluts/hamstring on that leg for a 2 count. It is important here to hold your belly button in tight to prevent your low back from arching. Lower your foot only slightly so that your thigh returns to a position parallel with your body. Repeat for a set of 10 reps and then immediately begin "fire hydrants", lifting your same bent knee out to the side to the limit of your range of motion. Hold for a 2 count and repeat for 10 reps before switching legs. Again, hold your belly button in tight to prevent your body from rocking side to side. After completing 10 bent knee leg lifts and 10 bent knee fire hydrants on your right leg, switch to work the left. Continue alternating legs for 3 x 10 on each leg or however many reps you are able to complete without losing form. Drawing your belly button in is key to hold form on this exercise!

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6. HANDS ON SWISS BALL WITH HIP EXTENSION - (3 X10)
Position yourself in plank position with your hands on on either side of your swiss ball and your toes on the ground. Your hands should be approx. shoulder width apart on the swiss ball with your fingers pointing toward the ground. From this position, find your balance point and then lift your right leg up, squeezing the back of your thigh and glute for a count. Re-position your right foot and then lift your left for a count. Continue to alternate leg extensions for 10 reps on each leg. Alternate with exercise below.

7. KNEE/ELBOW TOUCH - (3 X 10)
Standing on your left foot in "tripod" stance (big toe, little toe, and heel), draw your bent right knee up and out to the side to the limit of your hip range of motion. At the same time draw your right elbow down toward your knee, bringing your right rib cage closer to your right pelvic bone. Squeeze for a count and then release, lifting your arm back overhead and your leg back down to barely touch the floor and repeat x 10 on the right before switching to complete x 10 on the left. Alternate this exercise with plank exercise above without rest.

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