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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. SHOULDER 3 WAY HORIZONTAL ABDUCTION - (3 X 10)
To begin, anchor a theraband or tube in a doorway at shoulder height and turn so that your left shoulder is closest to the anchor. Place your feet shoulder width apart and pull your belly button in toward your spine. Hold a red theraband or tubing straight out in front of your body, making sure there is tension in the cord. Sweep your right arm out to the side, squeezing your shoulder blade down and in. Repeat this same motion with your thumb up x10, thumb out x 10, and thumb in x10, always focusing on your shoulder blade squeeze "down and in". Complete 10 reps with your thumb in each position before switching to your left arm. If you get fatigued and feel your shoulder raising up toward your ear, you have lost form and need to switch arms. You may need to limit your reps on this exercises until you build strength.

View Exercise 1 Video
2. STRAIGHT LEG RAISE WITH HIP EXTERNAL ROTATION - (3 X10)
Lying on your back with one knee bent, pull your belly button toward your spine and hold it there. Point the toe of your straight leg, ,rotate your foot out, and tighten the top of your thigh as you slowly lift your straight leg up even with your bent thigh. Hold for a two count and return to starting position. Go slow on this one and don't forget to hold your belly in, tightening up that corset! Complete 10 lifts on the right before switching to the left. Continue to alternate R and L for 3 sets.

View Exercise 2 Video
3. PLANK HOLDS WITH HIP EXTENSION - (3 X10)
Position yourself in plank position, posting on your elbows and your toes. Make sure your belly button is drawn in tight to stabilize your lower back as you lift one leg off the ground, squeezing the back of your thigh and your glute for a count. Reposition your leg and then lift the opposite foot off the ground, squeezing the back side of your thigh and glute for a count. Repeat these lifts for 10 lifts on each leg. Alternate this exercise, without rest, with bridging below.

4. BRIDGE ON SWISS BALL WITH 3 SECOND NEGATIVE - (3 X 10)
Lying with your back on the ground with your heels on a swiss ball, tighten your buns and lift your hips up off the ground until you are in a straight plank position. Squeeze your buns tight and lower slowly to a count of 3-2-1. Allow your buns to just contact the ground before bridging right back up. To increase the intensity, place your hands behind your head vs. down by your side. After completing 10 bridges, switch back to a set of plank exercises as instructed above.

View Exercise 3/4 Video
5. STANDING LUNGE - (3 X 10)
Standing in a split stance with your left leg forward and your right leg back, perform a lunge, watching so that your knees do not go beyond a 90 degree angle in the front or back. Remember to keep the weight on your front heel and to squeeze your thigh and butt muscles as you return to starting position. Go slow on this exercise, getting a good "muscle squeeze" on each lunge. See varying lunge options listed below. After one set of lunges on each leg, go directly to a set of "glute/heel squeezes" as decribed below. OPTION 2: Standing lunge with hamstring curl– (3 x 10) Standing in a split stance with your left leg forward and your right leg back, perform a lunge, watching so that your knees do not go beyond a 90 degree angle in the front or back. Remember to keep the weight on your front heel to protect your knee. As you press back up from the lunge, transfer your weight forward onto your front leg and perform a hamstring curl with your opposite leg, bringing your heel toward your butt. Hold your hamstring curl for a 2 count and then reach back with that leg and drop down to a 90/90 lunge again. Perform x10 lunges with hamstring curl on R and x10 on L. OPTION 3: Standing lunge with knee drive– (3 x 10) Standing in a split stance with your left leg forward and your right leg back, perform a lunge, watching so that your knees do not go beyond a 90 degree angle in the front or back. Remember to keep the weight on your front heel to protect your knee. As you press back up from the lunge, transfer your weight forward onto your front leg and perform a knee drive with your opposite leg, lifting your knee up just past hip height Hold your knee drive for a 2 count and then reach back with that leg and drop down to a 90/90 lunge again. Perform x10 lunges with knee drive on R and x10 on L.

6. HEEL AND GLUTEAL SQUEEZE - (3 X 10)
Lying on your stomach, bend your knees slightly, lifting your feet approximately 1½ feet from the ground. Turn your toes out so just your heels are in contact and in this position, squeeze your buns tight, then press your heels together, and finally make an effort to lift your thighs slightly off the ground for a 3 count. After the 3 count, lower your thighs back down and relax the squeeze of your buns and your heels before repeating the same sequence. Following 10 reps, go right back to lunges as instructed above.

View Exercise 5/6 Video
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