ࡱ> 352[ ] bjbj 4ΐΐ]YYYYYmmmm m%0p$UDYYYTTTFYYTTTTp^8dmJ T0%T;T;T;YT<TT%; : Core training Progressions To make any exercise harder you either perform it more slowly or hold longer or more repetitions. To make it less boring make more unstable. HYPERLINK "http://www.nsca-lift.org/perform/backissues.asp"http://www.nsca-lift.org/perform/backissues.asp This is a good web site as it has some good programmes and different variations of the same exercises. Vol 3 No 6 HYPERLINK "http://www.nsca-lift.org/perform/Issues/0306.pdf"http://www.nsca-lift.org/perform/Issues/0306.pdf Basic core exercises mat / floor based pages 10-14 Vol 4 No 4 HYPERLINK "http://www.nsca-lift.org/perform/Issues/0404.pdf"http://www.nsca-lift.org/perform/Issues/0404.pdf Some floor but more dynamic standing exercises and ball introduction pages 8-12 Vol 2 No6 HYPERLINK "http://www.nsca-lift.org/perform/Issues/0206.pdf"http://www.nsca-lift.org/perform/Issues/0206.pdf Ball work with great programme and lots of challenges Pages 9-25 Vol 5 No 5 HYPERLINK "http://www.nsca-lift.org/perform/Issues/0505.pdf"http://www.nsca-lift.org/perform/Issues/0505.pdf Hip work page8-11 Core basics and theraband pages 12-18 Bosu and ball p26-9 for better coordination Vol 7 No 6 HYPERLINK "http://www.nsca-lift.org/perform/Issues/0706.pdf"http://www.nsca-lift.org/perform/Issues/0706.pdf Bosu page9-12 ball work Enjoy!! Bernadette Armstrong MSc MCSP     N [ } ~  ' ( / 0 3 4 5 7 8 9 : < = > z { ǼǼǼǔǴǼ}ǼǼǼhMCJaJhMhMB*CJaJphhMhn4pB*CJaJphhMhM0JCJaJh-Xjh-XUhMhMCJaJhMhn4pCJaJhIhn4p5>*CJ$\aJ$hIhKF5>*CJ4\aJ4hIhn4p5>*CJ4\aJ41 ~ 0 =  z M s  5 > ] gdJgdn4pgdM$a$gdM       F G w x y {   8 9 : < E H h k m s t u x } ȹȹȹ߱ȹȹȹȹ߱ȹhMhJT0JCJaJhMhM0JCJaJh-Xjh-XUhMhMB*CJaJphhMhn4pB*CJaJphhMCJaJhMhMCJaJhMhJTCJaJhMhn4pCJaJ:    " + 4 5 = S \ ] ÿò֪hMCJaJhJCJaJhn4pCJaJhMhM0JCJaJh-Xjh-XUhMhMCJaJhMhn4pCJaJhMhn4pB*CJaJphhMhMB*CJaJph21h:pKF. A!"#$% n 666666666vvvvvvvvv666666>6666666666666666666666666666666666666666666666666hH6666666666666666666666666666666666666666666666666666666666666666662 0@P`p2( 0@P`p 0@P`p 0@P`p 0@P`p 0@P`p 0@P`p8XV~$OJPJQJ^J_HmH nH sH tH J`J KFNormal dCJ_HaJmH sH tH DA`D Default Paragraph FontRiR 0 Table Normal4 l4a (k ( 0No List 6U@6 n4p0 Hyperlink >*B*phFVF M0FollowedHyperlink >*B*phPK![Content_Types].xmlj0Eжr(΢Iw},-j4 wP-t#bΙ{UTU^hd}㨫)*1P' ^W0)T9<l#$yi};~@(Hu* Dנz/0ǰ $ X3aZ,D0j~3߶b~i>3\`?/[G\!-Rk.sԻ..a濭?PK!֧6 _rels/.relsj0 }Q%v/C/}(h"O = C?hv=Ʌ%[xp{۵_Pѣ<1H0ORBdJE4b$q_6LR7`0̞O,En7Lib/SeеPK!kytheme/theme/themeManager.xml M @}w7c(EbˮCAǠҟ7՛K Y, e.|,H,lxɴIsQ}#Ր ֵ+!,^$j=GW)E+& 8PK!Ptheme/theme/theme1.xmlYOo6w toc'vuر-MniP@I}úama[إ4:lЯGRX^6؊>$ !)O^rC$y@/yH*񄴽)޵߻UDb`}"qۋJחX^)I`nEp)liV[]1M<OP6r=zgbIguSebORD۫qu gZo~ٺlAplxpT0+[}`jzAV2Fi@qv֬5\|ʜ̭NleXdsjcs7f W+Ն7`g ȘJj|h(KD- dXiJ؇(x$( :;˹! I_TS 1?E??ZBΪmU/?~xY'y5g&΋/ɋ>GMGeD3Vq%'#q$8K)fw9:ĵ x}rxwr:\TZaG*y8IjbRc|XŻǿI u3KGnD1NIBs RuK>V.EL+M2#'fi ~V vl{u8zH *:(W☕ ~JTe\O*tHGHY}KNP*ݾ˦TѼ9/#A7qZ$*c?qUnwN%Oi4 =3ڗP 1Pm \\9Mؓ2aD];Yt\[x]}Wr|]g- eW )6-rCSj id DЇAΜIqbJ#x꺃 6k#ASh&ʌt(Q%p%m&]caSl=X\P1Mh9MVdDAaVB[݈fJíP|8 քAV^f Hn- "d>znNJ ة>b&2vKyϼD:,AGm\nziÙ.uχYC6OMf3or$5NHT[XF64T,ќM0E)`#5XY`פ;%1U٥m;R>QD DcpU'&LE/pm%]8firS4d 7y\`JnίI R3U~7+׸#m qBiDi*L69mY&iHE=(K&N!V.KeLDĕ{D vEꦚdeNƟe(MN9ߜR6&3(a/DUz<{ˊYȳV)9Z[4^n5!J?Q3eBoCM m<.vpIYfZY_p[=al-Y}Nc͙ŋ4vfavl'SA8|*u{-ߟ0%M07%<ҍPK! ѐ'theme/theme/_rels/themeManager.xml.relsM 0wooӺ&݈Э5 6?$Q ,.aic21h:qm@RN;d`o7gK(M&$R(.1r'JЊT8V"AȻHu}|$b{P8g/]QAsم(#L[PK-![Content_Types].xmlPK-!֧6 +_rels/.relsPK-!kytheme/theme/themeManager.xmlPK-!Ptheme/theme/theme1.xmlPK-! ѐ' theme/theme/_rels/themeManager.xml.relsPK] ]  ]  ] =z Fw8]XXXXXX\(# AA@0(  B S  ?03__ IFB3IJTn4p-XMJKF]_@@]`@UnknownG*Ax Times New Roman5Symbol3. *Cx Arial7.@ CalibriACambria Math"1h//D&  !0[[>KX  $Pn4p2!xx ArmstrongUserOh+'04x  $, Armstrong Normal.dotmUser2Microsoft Office Word@F#@ZoU@d@d՜.+,D՜.+,@ hp  Hewlett-Packard Company [  Title 8@ _PID_HLINKSA$ZY1http://www.nsca-lift.org/perform/Issues/0706.pdfZX 1http://www.nsca-lift.org/perform/Issues/0505.pdfZ\ 1http://www.nsca-lift.org/perform/Issues/0206.pdfZX1http://www.nsca-lift.org/perform/Issues/0404.pdfZ]1http://www.nsca-lift.org/perform/Issues/0306.pdf{=0http://www.nsca-lift.org/perform/backissues.asp  !#$%&'()+,-./014Root Entry Fa8d6Data  1Table;WordDocument4SummaryInformation("DocumentSummaryInformation8*CompObjy  F'Microsoft Office Word 97-2003 Document MSWordDocWord.Document.89q