EXERCISES
BASICCORE WORKOUTS
Seated, Frontal Plane Overhead
Begin by sitting on a stable chair or surface with the CoreStick™ above your head with your arms slightly bent. Then move the CoreStick to the right, then to the left. Keep your upright posture; avoid leaning forward or backward. Begin with slow speeds, using small ranges of motion and gradually increase speed,using larger movements. Lean your entire torso to the left and right, not just your arms. Make sure you hear the sound of the pellets moving inside the Power Core.
Seated, Saggital Plane Overhead
Begin by sitting on a stable chair or surface with the CoreStick held vertically in front of your head / chest. Then move the CoreStick back over your head and either your left or right shoulder, horizontally. It works better to move it over the shoulder of the hand that is on the top portion of the handle. Lean your shoulders and upper body slightly backward when you move the CoreStick overhead / behind you. Make sure you hear the pellets moving inside the Power Core.
Seated, Transverse Plane at Chest-Height
Begin by sitting upright on a stable chair or surface. Start with the CoreStick to your right horizontally, at chest-height and move the CoreStick to your left at chest-height. Move your chest from the right to the left as well. Keep your head facing forward. Stop the CoreStick abruptly and change directions quickly to enhance the sound of the pellets moving in the Power Core.
Standing, Frontal Plane Overhead
Begin by standing with your feet slightly more than shoulder-width apart. Start with the CoreStick above your head with your arms slightly bent. Initiate movement to the right and then to the left. Keep your posture upright and avoid leaning forward or backward. Lean your entire torso to the left and right, not just your arms. Make sure you hear the pellets moving inside the Power Core.
Standing, Saggital Plane Overhead
Begin by standing with your feet slightly more than shoulder-width apart. Start with the CoreStick vertically in front of your head/chest and move the CoreStick back over your head and either your left or right shoulder, horizontally. It works better to move it over the shoulder of the hand that is on the top portion of the handle. While you move the CoreStick overhead, slightly move your upper body/chest, back. Make sure you hear the pellets moving inside the Power Core.
Standing, Transverse Plane at Chest-Height
Begin by standing with your feet slightly more than shoulder-width apart. Start with the CoreStick to your right horizontally, at chest-height and move the CoreStick to your left at chest-height. Move your chest from the right to the left as well. Keep your head facing forward. Stop the CoreStick abruptly and change directions quickly to enhance the sound of the pellets moving in the Power Core.
Sitting on Floor, Transverse Plane at Waist-Height
Begin by sitting on the floor, holding the CoreStick to your right and move it to your left. Move your chest and shoulders to the right and left as well. Keep your head looking forward. Stop the CoreStick abruptly and change directions quickly to enhance the sound of the pellets moving inside the Power Core. To make this more difficult, hold your feet a few inches off the ground.
Sitting on Floor, Saggital Plane Overhead
Begin by sitting on the floor, holding the CoreStick in front of your head/chest with your knees bent and feet slightly resting on the floor. Move the CoreStick overhead and over the shoulder of whichever hand is on the top of the handle. Simultaneously kick both legs straight, slightly above the ground.
ADVANCEDCORE WORKOUTS
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Begin by standing with your feet together and lunge your right leg forward. Simultaneously move the CoreStick from the left side of your body to the right, at waist-height. Repeat this with the other leg. |
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Sideways Lunge Begin by standing with your feet together and lunge your right leg sideways to the right. Simultaneously move the CoreStick sideways overhead from right to left. Repeat this with the other leg. |
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Rotational Lunge Begin by standing with your feet together and lunge at an angle behind you and to the right with your right leg. Simultaneously move the CoreStick from left to right at waist-height. Repeat this with the other leg. |
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Begin by standing on your right leg and gently resting your left toe on the ground behind you at an angle to the left. Move the CoreStick side to side over your head. Repeat on your left leg. |
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Overhead, Front-to-Back Begin by standing on your right leg and gently resting your left toe on the ground behind you at an angle to the left. Move the CoreStick from a vertical position in front of your chest to a horizontal position slightly behind/above your head. Repeat on your left leg |
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Rotation at Chest-Height Begin by standing on your right leg and gently resting your left toe on the ground behind you at an angle to the left. Move the CoreStick from the left side of your body to the right side. Rotate your chest to the right, holding the CoreStick at chest-height. Repeat on your left leg. |
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