Why Introduce Core Training on the AMT? According to IHRSA’s 2013 Health Club Consumer Report¹, cardio equipment continues to be among the most popular equipment in the gym, and core training again was included among ACSM’s top 20 trends of 2014². Given the popularity of both training trends, there is an opportunity to facilitate core training in an area of the facility where members are already actively engaging and feel comfortable training in. How can the AMT facilitate core training? Unique attributes of the AMT support a friendly environment for various types of core conditioning – from core stabilisation to functional core exercises. The Core Foundations segment addresses balance, stabilisation and coordination and is the first in a 3-part core training series on the AMT. Later segments address functional core exercises once a strong base has been achieved. Core Foundations benefits for your clients Core Foundations helps clients train balance, proprioception, coordination and stabilisation in a cardio environment. Core awareness and stabilisation is the foundation for movement efficiency, and trainers can incorporate core training concepts into their clients’ training programmes during or immediately after their core training sessions. Core Foundations is a 5-minute workout sequence. It is performed on the pedals of the AMT without actually turning on the unit. The pedals create an unstable training environment that exposes single side imbalances, movement compensations and over-corrections. As an added benefit, the design of the programme also isometrically strengthens the muscles of the lower body. However, it accomplishes all this in a safe environment where exercisers can easily grasp the fixed handrails or the rodeo grip for support if needed. Core Foundations can be performed 3-4 times a week for several weeks until balance and lower body strength improve. References: 1. 2013 IHRSA Health Club Consumer Report 2. THOMPSON, WALTER R. Worldwide Survey of Fitness Trends for 2014. ACSM’s Health and Fitness Journal, Vol.

17, No. 6, pp. 10-20, 2014.

AMT Core Foundations

Core Foundations 5 MINUTES OF CORE STABILISATION

Posture Cues

• Look straight ahead • Shoulders back and relaxed • Hips, knees, feet forward • Soft knees

Instructions: ! Cross arms ! Drive through the heel to bring pedals to level without lifting either heel off the pedals ! Provide time to correct balance and use fixed handrails for balance if needed ! Advanced clients can perform movement with an overhead raise

Instructions: ! Cross arms ! Drop one pedal down and rest until the pedal fully stops moving ! Drive through the heel to bring pedals back to level without lifting either heel off the pedals ! Provide time to correct balance and use fixed handrails for balance if needed ! Repeat on opposite side

Instructions: ! Cross arms ! Keep pedals in the same horizontal plane and slide one pedal forward and one back ! Keep knees slightly bent, and push through the front forefoot and back heel ! Provide time to correct balance and use fixed handrails for balance if needed ! Repeat on opposite side

Movement Instructions

Warm-up 5 minutes in any training position at Resistance 5, Open Stride 2

1. Level Pedals Give clients 1 – 2 minutes to find their balance

2. Single Leg Drops

Perform 3 single leg drops per side, holding each drop for at least 2 seconds. Alternate right side and left side.

3. Single Leg Slides

Perform 3 single leg slides per side, holding each slide for 5 seconds. Alternate right and left sides.

Workout Perform any AMT cardio workout, or continue with your strength training set.

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