The V-Core workout comprises a series of functional mat exercises influenced by Pilates, yoga and barefoot balance training. The program is designed to increase core, ankle and foot strength and stability, challenge and develop balance skills, and teach proper body alignment, posture and muscle recruitment. V-Core incorporates a number of multi-joint, full-body exercises that engage most major muscle groups simultaneously.
Single-Leg Deadlift
As a progression from the traditional deadlift, the single-leg deadlift doesn’t require external resistance — your body weight provides sufficient challenge. Stand with your feet hip-width apart. Brace your torso by engaging your abdominal muscles. Raise your arms straight out to your sides at shoulder height. Draw your shoulder blades back and lift your chest. Raise one foot off the floor and set your supporting leg by bending your knee slightly. Extend your raised leg behind you, straightening it while you simultaneously hinge forward at your hips, fully engaging your supporting hamstring as your torso becomes parallel to the floor. Without shifting your hips, pause momentarily before returning to an upright position.
Stationary Lunge
The stationary lunge is a compound exercise that targets your quadriceps, hamstrings, calves, glutes and hip flexors. When performed barefoot, it also places higher demands on your ankles and feet. Stand with your feet together, hands on your hips, abdominal muscles engaged and chest lifted. Step one foot forward, transferring your weight into it while bending your knee 90 degrees so your thigh is parallel to the floor. Simultaneously, lower your back knee toward the floor, raising up onto the ball of your foot. Maintaining your stance, push through your lead foot to straighten both legs and elevate your body. Repeat several times, keeping your pelvis level throughout the movement. Switch sides.
Single-Leg Glute Bridge
This exercise is a progression from the double-leg glute bridge, also known as a shoulder bridge. It strengthens your gluteal, hamstring, lower back and abdominal muscles. Lie on your back with your knees bent and your feet on the floor. Engage your abdominal muscles and draw one knee toward your chest, grasping your thigh with both hands. Slide your other heel in toward your glute for better stability. Pressing through your foot, lift your hips and torso off the floor without increasing the arch in your lumbar spine. Your body should form a straight line from your shoulders to your knee. Hold it, then lower yourself with control. Repeat several times before switching sides.
Pushup to Plank
Switching back and forth between pushup and plank position is a full-body exercise that engages your shoulder, back, chest, abdominal, hip, gluteal and leg muscles. Begin on your hands and knees, with your hands aligned under your shoulders. Engage your abdominal muscles. Step your feet out one at a time and hip-width apart, into full pushup position. Keeping your body braced, lower yourself onto your forearms, one at a time. Your elbows should be aligned under your shoulders. Hold the plank momentarily before re-extending your arms, one at a time, back to pushup position. Alternate between the two positions several times. Avoid dropping your head or raising your hips throughout the movement.
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