The latest cutting-edge training regime with its breakthrough ‘Cavity-Based Training Approach’ and Core-in-Motion Method™ delivered in a 4-Phase Progression. About the Book The Body Coach Paul Collins, Australia’s Personal Trainer, provides another major breakthrough in fitness with his revolutionary ‘Cavity-Based Training Approach’ applied to horizontal and vertical training along with his ground-breaking Core-in-Motion Method™ (CIMM) for taking one’s peak level core-fitness yet one notch higher. Core-Fitness provides a 4-Phase Training Progression in Core- Fitness Development. Each training phase allows you to fuse the larger trunk muscles in co-contraction with the deeper stabilizing muscles of the body for better body awareness, breathing efficiency, motor control and spinal support in all movement patterns. As your core becomes stronger in this manner, your body begins to work more efficiently resulting in better overall athletic performance. ISBN 978-1-84126-292-5 $ 14.95 US/£ 9.95/ A 14.95 www.m-m-sports.com 3B’s Principle™ Every exercise has a number of key elements to consider when setting up and performing the specific movement. None more so than the ability to maintain good posture at all times throughout the exercise whether a low, medium or About the high intensity load. Applying correct technique from the onset will help Author establish body awareness and muscle control required for good form which is ultimately maintained throughout the whole exercise task at hand until the As a leader in the field of personal series of repetitions (or time) are completed. fitness, back care and weight loss, Paul Collins, Australia’s Personal The 3 key elements required in order to maintain good body position whilst Trainer™, has successfully combined a exercising form part of a simple exercise set-up phrase is termed the 3B’s Principle™: sports fitness background with a degree in physical education and (1) Brace international certification as a (2) Breath Strength and Conditioning Coach, (3) Body Position Olympic-lifting Power Coach, Sports Coach and Personal Trainer. 1. Brace Activating your abdominal muscles through abdominal bracing prior to and Collins is the creator of The Body Coach throughout exercising is important because it contributes to spinal stabilization through a mechanism referred to as intra-abdominal pressure within the and educational programs. Coaching since® the age of 14, he is an ‘Award-winning’ Personal Trainerexercise with more products than abdominopelvic cavity, which helps activate the larger global muscles in line with the deeper stabilizing muscles re-align the spine and unload stress placed on the 25 years of experience. His clients have included world- lumbar region whilst increasing awareness of one’s body position in movement. class athletes and sporting teams including national Olympians and Paralympic World Champions. 2. Breath In foundation and core strength training, you breathe out when you exert a force – such as rising up from a squat position. You then breathe in with recovery – such as lowering the body and bending the legs in a controlled manner when performing a squat. Breathing should remain constant throughout each exercise. In the case of static holding positions such as the Front Support Exercise example we now combine bracing and breathing whilst holding good body position over a set period of time. 3. Body Position To round out the 3B’s Principle™, the third B relates to one’s ability to hold a good body position and technique with each exercise at all times. In all exercises, ensure good head and neck, spine and pelvic alignment is maintained at all times with the rest of the body. The overall focus of each exercise should therefore be on quality of the movement until the exercise is completed. The 3B’s Principle™ - Abdominal bracing and breathing combinations in line with maintaining a good body position at all times should be utilized as a reference point prior to starting and applied whilst undertaking and performing each movement repetition or set. 3B’s Principle™ Every exercise has a number of key elements to consider when setting up and performing the specific movement. None more so than the ability to maintain good posture at all times throughout the exercise whether a low, medium or About the high intensity load. Applying correct technique from the onset will help Author establish body awareness and muscle control required for good form which is ultimately maintained throughout the whole exercise task at hand until the As a leader in the field of personal series of repetitions (or time) are completed. fitness, back care and weight loss, Paul Collins, Australia’s Personal The 3 key elements required in order to maintain good body position whilst Trainer™, has successfully combined a exercising form part of a simple exercise set-up phrase is termed the 3B’s Principle™: sports fitness background with a degree in physical education and (1) Brace international certification as a (2) Breath Strength and Conditioning Coach, (3) Body Position Olympic-lifting Power Coach, Sports Coach and Personal Trainer. 1. Brace Activating your abdominal muscles through abdominal bracing prior to and Collins is the creator of The Body Coach throughout exercising is important because it contributes to spinal stabilization through a mechanism referred to as intra-abdominal pressure within the and educational programs. Coaching since® the age of 14, he is an ‘Award-winning’ Personal Trainerexercise with more products than abdominopelvic cavity, which helps activate the larger global muscles in line with the deeper stabilizing muscles re-align the spine and unload stress placed on the 25 years of experience. His clients have included world- lumbar region whilst increasing awareness of one’s body position in movement. class athletes and sporting teams including national Olympians and Paralympic World Champions. 2. Breath In foundation and core strength training, you breathe out when you exert a force – such as rising up from a squat position. You then breathe in with recovery – such as lowering the body and bending the legs in a controlled manner when performing a squat. Breathing should remain constant throughout each exercise. In the case of static holding positions such as the Front Support Exercise example we now combine bracing and breathing whilst holding good body position over a set period of time. 3. Body Position To round out the 3B’s Principle™, the third B relates to one’s ability to hold a good body position and technique with each exercise at all times. In all exercises, ensure good head and neck, spine and pelvic alignment is maintained at all times with the rest of the body. The overall focus of each exercise should therefore be on quality of the movement until the exercise is completed. The 3B’s Principle™ - Abdominal bracing and breathing combinations in line with maintaining a good body position at all times should be utilized as a reference point prior to starting and applied whilst undertaking and performing each movement repetition or set. core 01.12.2009 11:15 Uhr Seite 1 Core Fitness core 01.12.2009 11:15 Uhr Seite 2 Medical Disclaimer: The exercises and advice given in this book are in no way intended as a substitute for medical advice and guidance. It is sold with the understanding that the author and publisher are not engaged in rendering medical advice. Because of the differences from individual to individual, your doctor and physical therapist should be consulted to assess whether these exercises are safe for you. Always consult your doctor and physical therapist before starting this or any other exercise program. The author and publisher will not accept responsibility for injury or damage occasioned to any person as a result of participation, directly or indirectly, of the use and application of any of the contents of this book. core 01.12.2009 11:15 Uhr Seite 3 The Body Coach Series Core Fitness Ultimate Guide to Achieving Peak Level Fitness with Australia’s Body Coach® Paul Collins Meyer & Meyer Sport core 01.12.2009 11:15 Uhr Seite 4 British Library Cataloguing in Publication Data A catalogue record for this book is available from the British Library Paul Collins Core Fitness Maidenhead: Meyer & Meyer Sport (UK) Ltd., 2010 ISBN 978-1-84126-292-5 All rights reserved, especially the right to copy and distribute, including the translation rights. No part of this work may be reproduced – including by photocopy, microfilm or any other means – processed, stored electronically, copied or distributed in any form whatsoever without the written permission of the publisher. © 2010 Paul Collins (text & photos) and Meyer & Meyer Sport (UK) Ltd. (Layout) Aachen, Adelaide, Auckland, Budapest, Cape Town, Graz, Indianapolis, Maidenhead, Olten (CH), Singapore, Toronto Member of the World Sport Publishers' Association (WSPA) www.w-s-p-a.org Printed and bound by: B.O.S.S Druck und Medien GmbH, Germany ISBN 978-1-84126-292-5 E-Mail: [email protected] www.m-m-sports.com core 01.12.2009 11:15 Uhr Seite 5 CONTENTS 5 Contents About the Author . .6 A Word from The Body Coach® . .7 Phase 1: Muscular Pliability and Range of Motion . .11 Phase 2: Core Fitness Evaluation . .40 Phase 3: Core Strength Development . .59 Phase 4: Core-in-Motion Method™ . .122 Core Fitness Programs . 153 Core Fitness Index . .159 A special thank you to the following coaches: Kieran Noonan Paul Bulatao Michelle Drielsma Peter and Michel Peter Green Note: Body Coach®; The Body Coach®; Belly Busters®, BodyBell®, Thigh Busters®, 3 Hour Rule®, Fastfeet®, Quickfeet®, Posturefit®, Speedhoop®, Spinal Unloading Block®; Waistline Workout™, Body for Success™, Collins-Technique™, Collins Lateral Fly™, LumbAtube™, Rebound Medicine Ball™, 3B’s Principle™, Abs Only™ Class, Core-in-Motion Method™, Abdominal Wheel™ and Australia’s Personal Trainer™ are all trademarks of Paul Collins.