Vital Core Training: Improve Strength and Reduce Pain With Functional Movement

Price: $32.95
(as of Dec 06, 2024 01:24:06 UTC – Details)

Vital Core Training is more than just another core training book; it is an indispensable resource with insights and strategies that will empower you to better assess clients’ needs, enhance program design, and implement core movement training that will yield results for individuals and groups of all ages and abilities.

Leslee Bender—the creator of the Bender Ball™, a former IDEA Personal Trainer of the Year, and a 40-year veteran in the fitness industry—will show you how to apply myofascial lengthening and release techniques, in combination with functional exercise, to help clients decrease pain, build strength, enhance mobility, boost flexibility, improve balance, and optimize everyday function. In Vital Core Training, she explains the how, why, and when of 78 exercises and stretches, most requiring no equipment other than a small ball, making them accessible and effective for strengthening the core while protecting the back. With step-by-step instructions and detailed photos, you’ll learn how to adjust techniques for various fitness levels and incorporate the exercises into client programming.

You will also find 11 workouts; each can be used as is or customized to specific needs or goals.

Core essentials workouts for beginning, intermediate, and advanced clients
Targeted workouts for maintaining everyday function, improving posture and back health, and addressing alignment dysfunctions
Workouts for popular rotational sports: pickleball, tennis, and golf
Vital Core Training offers an evidence-based approach to core work that equips fitness professionals and movement specialists with the tools to help clients move efficiently, safely, and without pain.

Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam.

From the Publisher

Audiences: Fitness professionals who want to enhance their clients’ functional core training to reduce their pain and improve their strength; a reference for fitness enthusiasts.

Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam.

Customize core training for improved strength and enhanced function

Help clients move efficiently, safely, and painlessly

Vital Core Training provides evidence-based guidance to help you teach clients how to decrease pain, build strength, enhance mobility, boost flexibility, improve balance, and optimize everyday function. It features 78 different exercises and stretches that mostly require no equipment other than a small ball, making them accessible and effective for strengthening the core while protecting the back.

You will also find 11 workouts; each can be used as is or customized to specific needs or goals.

Core essentials workouts for beginning, intermediate, and advanced clients
Targeted workouts for maintaining everyday function, improving posture and back health, and addressing alignment dysfunctions
Workouts for popular rotational sports: pickleball, tennis, and golf

Calf and Posterior Hip Lengthening

Keep the spine lengthened and in neutral position.

Stay within your range of motion.

Keep the back heel on the ground and the feet parallel, toes facing forward.

Benefits

Lengthening these specific areas of the body allows for better mobility and stability in the kinetic chain, and the ball provides a visual tool to keep you engaged in the movement.

Instructions

1. Begin with the feet hip-width apart. Hold the ball in both hands in front of the chest and inhale.

2. Step back approximately 2 feet (0.5 m) with the right foot, toes facing forward, exhaling to initiate the movement.

3. Extend the arms so the ball is in front of you and flex the left knee until the right calf engages and lengthens.

4. Keeping the arms straight, move the ball slightly below the left knee to feel the left glute and hamstring lengthen.

5. Move the arms to a position parallel to the shoulders, then lower the hands below the front knee before returning to the starting position.

6. Perform 6 to 8 repetitions on each side.

Squat With Lateral Flexion and Rotation

Make sure to keep the spine lengthened and neutral to engage the core.

Stay within your range of motion.

Benefits

The ball helps you gauge the appropriate range of motion and engage the core by adding lateral flexion and rotation against gravity. Holding the ball also enhances alignment.

Instructions

1. Begin with the feet slightly more than hip-width apart and hold the ball in front of the chest.

2. While inhaling, hinge at the hips and flex the knees to lower into a squat while bringing the ball toward the left knee.

3. While exhaling, return to standing while extending the arms overhead and laterally flex the spine to the right.

4. Perform 6 to 8 repetitions on each side.

Publisher ‏ : ‎ Human Kinetics; First Edition (September 2, 2024)
Language ‏ : ‎ English
Paperback ‏ : ‎ 248 pages
ISBN-10 ‏ : ‎ 1718223749
ISBN-13 ‏ : ‎ 978-1718223745
Item Weight ‏ : ‎ 1.3 pounds
Dimensions ‏ : ‎ 6.9 x 0.5 x 9.9 inches