Holistic Core Restore Exercises – 3 Phases
Phase 1 - Remedial
Phase 2 - Recovery
Phase 3 – Return to ‘Normal Exercise’
Supine ICS
Supine ICS with Resisted Adduction (Pilates Ball, Ring)
Supine ICS with Bridge
Supine ICS with Bridge and Adduction
Supine ICS with Resistance Band Pull
Supine ICS with Resistance Band SL ‘Leg Press’
Supine ICS with Resistance Band Abduction and Foot Rolls
Seated ICS with Resisted Adduction (Pilates Ball, Ring) at
Knees
Seated ICS with Resisted Adduction (Pilates Ball, Ring) at
Palms
Seated Resisted Abduction (Band at Knees) with ICS and
Foot Rolls
Seated Foot Rolls with Resistance Band Pulls and ICS
Hip Flexion Scapular Retraction
Supine ICS with Mega Band Band SL ‘Leg Press’
Mega Band Deadlifts with ICS
Kneeling SA Pressdowns
Standing Single Leg SA Pressdowns with ICS
Supine Mega Band Pullovers with ICS
Mega Band Off-Sagittal Deadlifts with ICS
Multi-Planar Band Rows
Kneeling Scapular Retraction
Kneeling Front Raise into Pole Skull Crushers
SL Squat and Drag with Ball Press and ICS
SL Squat and Drag with Band Pull and ICS
Lateral Squat into Posterior Sagittal ‘dump’
Rotational Stick Fighting
Squat with Ant Toe Tap and Posterior Dumbbell ‘dump’
Mega Band Lateral Stepping
SL Squat and Drag with ICS
MP Toe Tap – Band Bullas
Supine Mega Band Pullovers with ICS and ‘Ballet
Toes’
Saggital Stick Fighting
Reverse Lunge with Scapular Retraction
Resistance Band Deadlifts with ICS
Double Mini Band Lateral Stepping
Standing Scap Retraction with Mini-Band and Supinated
Hands
Standing SA Pressdowns with ICS
Supine Resistance Band Pullovers with ICS
Assisted Band Rows
Mini Band Lateral Stepping
Band Bullas
Resistance Band Deadlifts with Chin Lifts
Reverse Lunge with Mega Band
SA Front Raise
Resistance Band High Press Ups
‘Pranks’
Mega Band Deadlifts with Chin Lifts and ICS
Inverted Foot/Supinated Hands Forward Lunge and
Return
Weighted Inverted Foot/Supinated Hands Forward
Lunge and Return
‘Clock Face’ Anterior Lunge and Reach with Supinated
Hands
FFFC Heat – High Intensity, Low Impact ‘Layers’ – 45 seconds each exercise then rest after the 3rd.
Progression 1
Plie or Close Feet Squat
Alt Step Backs With Pole Raise to Overhead
Pole Canoes
Pole Abduction into Curtsey Squat
½ Press Ups
Supine Hyper Extension Bridge Holds – 3 count
Mini-Band under feet lateral stepping
Progression 2
Tempo version of previous
Alt Reverse Lunge with Pole Raise to Overhead
Pole Horizontal Push/Pulls
Pole Pistols into Reverse Lunge
½ Negative Press Ups
Supine Hyper Extension Bridge Holds – 6 count
Double Monsta Walks (with Mini-Bands)
Focussed Pelvic Floor
1.
2.
3.
4.
Talk for 10’s x 3
Quick Lifts With Scapular Retraction - 8 Reps x 2
Slow Elevator Lift with Scapular Retraction and/or Palm or Ball or Pilates Ring Presses x 3
The ‘Big Let Go’ x 3
FFFC Main Programme Releases – 1 minute each-ish
1.
2.
3.
4.
5.
6.
Razors
Everted Feet Supinated Reach MP
Stop and Waves
Yogic Thread The Needle
Alternating Feet Step Back into Palm Ceilings
Band Revolutions
Progression 3
Invert/Evert Squats
Off- Sagittal Reverse Lunges with Pole Overhead
Pole Skull Crusher with hip flexion
Pole Traverse with Knees to Elbows
½ Negative Wide Press Ups
Supine Hyper Extension Bridge Holds – 10 count
Double Squat and Abductions (with Mini-Bands)
Main Programme all with ICS – 1 minute each -ish
1.
2.
3.
4.
5.
6.
7.
Pilates Ball Sagittal Pushouts
Out of Squat into Scapular Retraction
Palm to Ceiling Reverse Lunges
Skull Crushers with Hip Flexion
Pole Pistols with Floating Reverse Lunges
Bi Curls with ICS
Lateral Foot Drags with Palm/Ball Presses
Post Releases – What you have time for…….
1.
2.
3.
4.
5.
6.
Razors
Everted Feet Supinated Reach MP
Stop and Waves
Yogic Thread The Needle
Alternating Feet Step Back into Palm Ceilings
Band Revolutions
Then…….Meditation/Time To Talk/Food
Diastasis Nutrition Update
Collagen Support
Vitamin A
Vitamin C
Vitamin E
Zinc
Hydrolyzed Collagen is unique in its amino acid structure because of its high amounts of glycine, lysine and proline, which are
found in lower amounts in other protein food supplements. These particular amino acids are found to generate cell growth much
quicker because the natural ability to produce supporting amounts of connective tissue diminishes after the age of 25.
Hydrolyzed Collagen is more easily digested because of its low molecular weight and is absorbed within 30 minutes. All of the
amino acids collectively are beneficial to cell reproduction, but it is the distinctive spectrum of this product that impacts the
metabolic pathways to healthy tissue.
Hydrolyzed Collagen is beneficial in replacing the synovial fluids between the joints and secondly, to repair and build cartilage
weakened by overuse through impact and stress. Our bodies are made up of 30% collagen of which 70% of these proteins are
connective tissue made of collagen.
Hydrolyzed Collagen is the missing link in supplying amino acids like glycine, proline and lysine that are required by the body
to build connective tissue to regulate cell growth. It will benefit hair, skin tissue, muscle, cartilage, ligaments and blood cell
growth. Some doctors are referring to this product as the new anti-aging product of the century.