Core

The CKC trainer allows users to train their core functionally. Most motion happens in short bursts with increases force production. We need to react these forces and stabilize these increased forces in all planes. Our core is a conduit designed to transfer force to the arms and legs; it is not a prime lifter. To train core stability strength, it is recommended to perform dynamic and resistive exercise where the user is stabilizing during every repetition.

The following exercises are designed to strengthen your ability to stabilize your spine. Scroll down to learn more about specific upper extremity exercises on the CKC Trainer

 

Ground Stabilization Planks

Assembly & Instruction

Body Weight Dynamic Planks


Assembly:

  • N/A
Instruction:
  • Get into prone position, lift body up from the floor, balancing on just the elbows and toes.
  • Hold plank in a stable position for approximately 3 seconds before lowering the body.
  • Return body to starting position and repeat this up and down dynamic motion for the desired repetitions.
Tips:
  • Body should be in a straight line rather than a triangle shape, ensuring core activation. (I.e. buttock is not too high in the air.)
  • Avoid arching down the lower back; the spine should be in a neutral position with limited curvature.
  • To eliminate lordosis, the downward arch of the spine, one can imagine that their belly button is being pulled back to their spine. This is done by tightening the abdominal muscles to function around a stable spine.




Resisted Toe-tap Plank


Assembly:

  • Place the small band holders on the bottom front frame with the appropriate strength band attached.
Instruction:
  • Kneel down in front of the stretched band on all fours to lift the band over the legs. Rest the band on lower back, providing resistance at the proper point.
  • In prone position, lift body up from the floor, balancing on just the elbows and toes.
  • Lift up one foot off the ground and hold for 3 seconds balancing on just the elbows and one foot.
  • Switch to the opposite foot and repeat for the desired repetitions.
Tips:
  • Maintain a level pelvis. It should be parallel to the floor even when one leg is lifted upwards.
  • Body should be in a straight line rather than a triangle shape, ensuring core activation.
  • Avoid arching down the lower back; the spine should be in a neutral position with limited curvature.
  • To eliminate lordosis, the downward arch of the spine, one can imagine that their belly button is being pulled back to their spine. This is done by tightening the abdominal muscles to function around a stable spine.




Assisted Planks


Assembly:

  • Place an appropriate assistive strength band in the middle of the front upper horizontal frame using a small band holder.
Instruction:
  • Facing outwards from the back step, put arms through the band loop and position the band around the torso.
  • For comfort, the band should rest on the ribs or pelvis when in the push-up position.
  • Get into prone position, lift body up from the floor, balancing on just the elbows and toes.
  • Hold plank in a stable position for approximately 3 seconds before lowering the body.
  • Return body to starting position and repeat this up and down dynamic motion for the desired repetitions.
Tips:
  • Body should be in a straight line rather than a triangle shape, ensuring core activation.
  • Avoid arching down the lower back; the spine should be in a neutral position with limited curvature.
  • To eliminate lordosis, the downward arch of the spine, one can imagine that their belly button is being pulled back to their spine. This is done by tightening the abdominal muscles to function around a stable spine.




Resisted Plank


Assembly:

  • Place the small band holders on the bottom front frame with the appropriate strength band attached.
Instruction:
  • Kneel down in front of the band on all fours to lift the band onto the lower back.
  • In prone position, lift body up from the floor, balancing on just the elbows and toes.
  • Hold the plank in a stable position for approximately 3 seconds then lower the body back down. Repeat this up and down dynamic motion for the desired repetitions.
Tips:
  • Body should be in a straight line rather than a triangle shape, ensuring core activation.
  • Avoid arching down the lower back; the spine should be in a neutral position with limited curvature.
  • To eliminate lordosis, the downward arch of the spine, one can imagine that their belly button is being pulled back to their spine. This is done by tightening the abdominal muscles to function around a stable spine.





 

Standing Stabilization Planks

Assembly & Instruction

Standing Frontal


Assembly:

  • Place short band holder on one of the front vertical frames with the appropriate resistive strength band attached.
  • The short band holder should be at approximately chest height.
Instruction:
  • Face away from the frame with the resistive band looped around chest and under armpits.
  • Step away from the frame until there is an appropriate amount of resistive force pulling the user backwards.
  • Contract abdominal muscles to oppose the backwards force of the band.
  • Feet, hips, and shoulders should be align in a vertical plane.
  • To maintain an active core, belly button should feel like it is being pulled back towards the spine.
Tips:
  • Avoid leaning into the band at the chest.
  • If too much force is concentrated on the shins region, the user can widen his or her base of support.
  • Add perturbation to increase dynamism and difficulty. This can be done by having an additional individual toss a ball to the user or the user may slowly raise and lower his or her arms to shoulder height and back down to waist.
  • Standing core exercises are best for functional strengthening of the abdominal region.




Core Prayer Stabilization - Back and Forth


Assembly:

  • Place short band holder on one of the front vertical frames with the appropriate resistive strength band attached.
  • The short band holder should be at approximately chest height.
Instruction:
  • Grab the resistive band and stand with shoulder facing the front vertical frames.
  • Step backwards so when the arms are fully extended with the band, the hands are in line with vertical frame.
  • Grab band with both hands and interlock fingers, or hold hands in a prayer-like fashion.
  • With the band starting at the center of chest, slowly move band forward holding it for approximately 3 seconds when fully extended.
  • During this movement, the knees may be slightly bent so the body is in an athletic stance. The spine should be in a neutral position with abdominal muscles fully activated.
  • Turn and face the other direction when the appropriate number of repetitions have been completed.
Tips:
  • If this exercise causes any pain to the shoulder joint, lower the height of the band and/or decrease the lever arm by shortening the distance of outward arm motion.
  • To increase resistance, the user may step out farther away from the frame or increase band thickness.
  • To eliminate lordosis, the downward arch of the spine, one can imagine that their belly button is being pulled back to their spine. This is done by tightening the abdominal muscles to function around a stable spine.
  • Switching to Rotational Prayer Stabilizations will increase difficulty.
  • Standing core exercises are best for functional strengthening of the abdominal region.




Core Prayer Stabilization - Rotational


Assembly:

  • Place short band holder on one of the front vertical frames with the appropriate resistive strength band attached.
  • The short band holder should be at approximately chest height.
Instruction:
  • Grab the resistive band and stand perpendicular to the front of the frame.
  • Step backwards so when the arms are fully extended with the band, the hands are in line with vertical frame.
  • Grab band with both hands and interlock fingers, or hold hands in a prayer-like fashion.
  • With the band starting at the center of chest, slowly move band forward holding it for approximately 3 seconds when fully extended.
  • When arms are fully extended, rotate away from the frame and hold for another 3 seconds after full rotational range of motion is achieved. Hips do not rotate with the trunk and will remain facing forward.
  • During this movement, the knees may be slightly bent so the body is in an athletic stance. The spine should be in a neutral position with abdominal muscles fully activated.
  • Turn and face the other direction when the appropriate number of repetitions have been completed.
Tips:
  • To entirely isolated the trunk, do not rotate the band using your arms/shoulders but just abdominal muscles.
  • If this exercise causes any pain to the shoulder joint, lower the height of the band and/or decrease the lever arm by shortening the distance of outward arm motion.
  • To increase resistance, the user may step out farther away from the frame or increase band thickness.
  • To eliminate lordosis, the downward arch of the spine, one can imagine that their belly button is being pulled back to their spine. This is done by tightening the abdominal muscles to function around a stable spine.
  • Standing core exercises are best for functional strengthening of the abdominal region.





 

Lower Back Stabilization 

Assembly & Instruction

Resisted Bridges


Assembly:

  • Place the small band holders on the bottom front frame with the appropriate strength band attached.
Instruction:
  • Lift resistance band over waste in a supine position
  • Bend knees to approximately 90 degrees
  • Dig heels into the ground and lift the hips upwards against the resistance
  • Complete the desired repetitions




Standing Erector Spinae


Assembly

  • Fix the appropriate strength band around the two long band holders or with the small band holders across the frame
  • Band placement can be on the middle horizontal support frame or on the front vertical frame
Instruction
  • Adjust band to waist height
  • Face forward in the frame and step into the band
  • Slightly flex the hips forward and then extend and hold against the resistance of the band
  • Complete the desired repetitions
Tips
  • It is okay to fall back on heels and come off of toes
  • To increase resistance you can either use a thicker band or step further into the band
  • Your ankles, hips, and shoulders should be in line when completing this exercise




Resisted Cat-Camels


Assembly:

  • Place the small band holders on the bottom front frame with the appropriate strength band attached
Instruction:
  • Kneel down in front of the band on all fours to lift the band onto the lower back.
  • In prone position, lift body up from the floor and go into a quad stance (hands and knees)
  • Relax your back musculature and allow it to arch under the resistance of the band
  • Contract your back musculature to push up against the band rounding the spine
  • Complete the desired repetitions
Tips:
  • Do not bend your elbows or shift weight during this exercise, it is a core/lower back exercise, not upper extremity.





CKC FITNESS SYSTEMS

Functional Exercise Equipment

The first functionally based all-in-one exercise trainer to incorporate the many scientific principles of progressive resisted exercise into functional closed chain training. Used to offload weight allowing for proper form or to apply resistance the CKC Trainer will help you reach your functional potential.

GET IN TOUCH

CKC Fitness System

Crozet, VA

22932

941-376-5995

dave@ckcfitness.com

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