30 Day Anti – Crunch Abs Challenge Video
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The Challenge has 4 different exercises which you have to do each day, with the reps or time slowly increases day by day to help you build your core muscle strength gradually.
The great thing with this challenge is that it doesn’t include any of the traditional sit-ups or crunches that can be harmful for you lower back.
Follow the challenge chart included on the link above each day and let us know how your progress each day by tweeting us @SliverpoolChiro with the hashtag #30dayabschallenge
Level 2 Core Workout – Core WOD 2.1 Exercise Circuit
This is a Intermediate Core Workout:
1. Plank x 10 Second Hold (3 Reps)
2. Side Plank x 10 Second Hold (3 Reps)
3. 1-Leg Glute Bridge x 8 each leg
4. Ab Curl Up x 12
Repeat 2-3 times.
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Level 1 Core Workout – Core WOD 1.1 Exercise Circuit
This is a beginner Core Workout:
1. Kneeling Plank x 10 Second Hold (3 Reps)
2. Kneeling Side Plank x 10 Second Hold (3 Reps)
3. Glute Bridge x 12-20 reps
4. Bird Dog x 8 each side
Repeat 2-3 times.
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’ve spoken to many of you about the importance glute activation exercises for back and hip pain, and i’ve given many of my clients exercises to help activate and strengthen the gluten.
Ive managed to film a quick exercise circuit that is great for gluten activation and conditioning of the hip musculature.
Glute Activation Circuit
The 4 exercises include:
2. Side Lying Hip Abduction
3. Front Lying Hip Extension
4. Glute Bridges
I’ve included the video below…
**Funny Accent Alert**
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If you liked the video, found it helpful or even thought my accent was funny (I hate speaking on video) please share with your friends and family.
In addition, if there are any other exercises or conditions you would like me to write about or create videos for just let me know in the comments section.
Move Better, Feel Better, Live Better
7 EXERCISES TO DO BEFORE A RUN TO HELP YOUR BODY STAY INJURY FREE.
It’s easy to overlook the importance of a good warm-up before a run, but if you skip your pre-run routine, you risk poor performance and injury.
Have you ever been injured, grudgingly sitting on the side line watching a race you trained months for pass you by?
Unfortunately, many runners do exactly that… starting their runs without warming up and end up injuring themselves and missing their goals.
A proper warmup should increase your heart rate, blood flow, muscle temperature as well increase the extensibility, flexibility and mobility of joints and muscles, therefore preparing your body for a more vigorous activity, allowing it to work more efficiently, and reduces the risk of injury.
The video below covers a quick and easy warm-up routine you can use to prepare your body for a run as well as improve the extensibility and flexibility of the muscles around your lower back, hips and legs while increasing the mobility of your joints.
Try this runners warm up drill and let us know how it feels.
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