Week 1-CORE

Activity Objectives 

Wall Plank Hold: Introduce the client to core activation through a wall plank hold to establish the basics of engaging the core muscles. 

Activity Description

The client will stand facing a wall and place their hands on it at shoulder height, then step back to create a slight angle with their body. They will engage their core while maintaining a straight line from head to heels, holding the position

Activity Modifications

• Adjust the distance from the wall to increase or decrease the challenge.

• Use verbal cues to remind clients to engage their core and maintain alignment.

• Provide breaks as needed to prevent fatigue.

Measure of Success

Successfully hold the wall plank position for 15-20 seconds with proper core engagement.

The individual has their hands placed shoulder-width apart on the wall, leaning into the position with a controlled and engaged core. This modified plank provides a supportive way to introduce proper body alignment and core engagement, making it a suitable starting point for building core strength

Activity Objectives

Transition the client to a knee plank hold to increase core engagement and introduce more load on the core muscles.

Activity Description

The client will assume a plank position on their knees and forearms, keeping a straight line from head to knees. The focus is on maintaining a stable core and proper form. 

Activity Modifications

• Allow breaks as needed and gradually increase the duration of the hold.

• Use a soft mat for comfort.

• Provide gentle hands-on guidance to maintain alignment and form.

Measure of Success

Holding the knee plank position for 20-30 seconds with proper form and core engagement.

The individual is positioned on their forearms and knees, maintaining a straight line from head to knees. This modification reduces the intensity compared to a full plank, making it easier to focus on engaging the core muscles while maintaining proper alignment.

Activity Objectives

Challenge the client’s core stability and strength by moving to a full high plank position.

Activity Description

The client will assume a full plank position with hands on the floor and feet extended, maintaining a straight line from head to heels while engaging the core muscles.

Activity Modifications

• Start with shorter intervals (10-15 seconds) and gradually increase as the client’s strength improves.

• Encourage proper hand placement and alignment of shoulders over wrists.

• Offer verbal cues and demonstrations to reinforce proper form.

Measure of Success

Successfully holding the high plank position for 20-30 seconds with good form and core engagement.

This image demonstrates a high plank hold, which is a full-body core exercise. The individual is positioned with their hands directly under their shoulders and their body in a straight line from head to heels.