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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. TRIPOD HIP ABDUCTION - (3 X 10)
Stand on one leg, concentrating on 3 points of contact (big toe, little toe, and heel), and extend your opposite leg out and back, leading with your heel. Squeeze your glut tight for a 2 count at end range making sure your upper body does not move. You should hold a slight bend in each knee and draw your belly button in, cinching up your midsection as you focus on a slow hip abduction and release. Alternate sets of 10 repetitions on R and L legs until your complete 3x10.

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2. THERABAND ER - (3 X 10)
Secure a piece of theraband (red or yellow) in a door at waist height and turn sideways with your right shoulder closest to the door. Place a pillow or toll roll b/w your left bent elbow and your side and grab a hold of the band or tube. With your left elbow bent at 90 degrees, rotate your hand and arm out to the side, to the limit of your range of motion, pause and return back to your starting point. Repeat x 10 and alternate arms for 3x10 R and L. Your elbow should remain squeezed tight against the pillow and don't forget to hold a slight bend in your knees and draw your belly button in.

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3. TRICEP PUSH-UP - (3 X 10)
Position yourself with hands on 3rd stair and elbows extended so you are in plank position. Pull your belly button toward your spine and lower your chest toward the stairs, keeping your elbows tight against your body. Slowly perform a push up, breathing out as you straighten your arms and repeat. The key to this exercise is to keep your elbows in tight. They should brush your side as you perform the push up. Challenge yourself to a lower step if this is easy. Follow 1 set of push ups with 1 set of plank walk outs.

4. PLANK WALK OUTS - (3 X 10)
Get into plank position again, this time with your thighs on your swiss ball and your hands on the ground. Keep your body in a tight plank position by tightening your abdominals and gluts, pulling your belly button in toward your spine. Slowly walk your hands out away from the ball, until your laces are on the ball, being careful to not let your back sag. Then walk your hands back in until your thighs are on the ball once again, and repeat. After10 plank walk outs, drop your body down and perform one set of glute lifts as listed below before returning to tricep push ups.

5. PRONE GLUTEAL LIFT - (3 X 15)
Lying on your stomach, bend one knee to 90 degrees and lift your thigh off the ground, pressing the bottom of your foot toward the ceiling. Hold for a 2 count at the top of your lift, lower your leg and repeat. This isolates your glute max – after 15 on each leg, go back to a set of push ups.

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6. HEEL RAISES WITH KNEE DRIVE - (3 X 10)
Standing on your left foot (barefoot) at the edge of a stair, slowly lift your heel, squeezing your calf muscle tight. At the same time lift your opposite knee up just past hip height and slowly control the descent of your stance heel and your opposite leg drive and repeat. Remember to go slowly, pausing at the top of your heel raise for a count. Perform x10 on right and switch to left, alternating for 3x10 R/L.

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