Bottom Line & A Core Defined

This dvd has become one of my favorite lower body/floorwork workouts.

The main menu:

1. Intro: talks about the program, how glute activation/strength is necessary for sports performance, reducing back pain, and to counter all the sitting we do.

2. How to Use This Program: Friberg says begin with Bottom Activation #1, at least a few times. Then you can add in BA#2 as you get stronger, perhaps alternating the two during the week. Then add in A Core Defined.

3. Expert Perspective: A physical therapist takling about what the core is, why Friberg is qualified, why this type of work is helpful, etc...

4. Alignment Setup: Friberg and a model demonstrate proper form for fetal* position, plank and squat. *Fetal - Friberg does not refer to the position as this, but I'm sure most of us have heard Mari Winsor call it that and it's an easy reference. It's that side-lying position with knees bent/drawn in.

5. Bottom Activation 1: This section uses a loop/band placed above the knees and is all down on the mat. There is a modifier that does not use the loop. Most often Friberg follows a pattern: a long static hold followed by pulsing. Moves include: bridge variations, leg lifts in fetal* position, leg lift variations with a straight leg, clam position lifts. Then switch sides and repeat on 2nd side. She gives the option to stop here or continue on if able to the work on all fours: fire hydrant and lifts in sort of an arabesque position. Very short stretch.

6. Bottom Activation 2: Also uses the band, the modifier shows without. There are squat variations, standing abduction variation, side-steps, march forward and back, a knee/hip opening move. Then move into plank position leg lifts, tap outs. Then you repeat the whole section from the top. Very short stretch.

7. A Core Defined: Uses loop and ball. On your back with ball between thighs -- bridge variations, crunch variations, knee drops to the sides. Ball between calves -- leg drops side-to-side. Then there are some interesting moves where the ball is pressed between the knee and elbow (in a crunch-like position). Roll-ups with ball in one extended arm. Crunch/extension variations with ball under mid-back. Some side plank work with the band above knees, then with ball under ribs. Then the final bit is a plank series (which includes pushups, superman, down dog, crescent pose with a twist, cobra).

Patricia works out with 2 backgrounders, all showing modifications, in a nice studio. You will need a toning loop and a small unweighted ball for these routines. The DVD contains a users guide, 2 lower body workouts and a core/ lower body routine. You can select your routine from the main menu.

Bottom Activation One: (17 min) You will need the loop for this floor routine. Exercises include: static bridge hold with arm movements, side lying leg raises, circles and holds, clam table top fire hydrant hold, donkey kick variations, and a stretch.

Bottom Activation Two: (14 min) You will need the loop & ball for this standing & floor routine. Exercises include squat hold band push outs, squat abductions, balance abductions, rear leg raise, walking squat variations, plank leg raise & side taps, and then you repeat the routine before the stretch.

A Core Defined: (31 min) You will need the ball & loop for this core & lower body routine. Exercises include bridge hold with the ball inbetween your knees adding leg raises, crunches with the ball in your knees, side knee drops, side leg drops, ab hold, sit up variations with the ball, double crunch hold, crunches lying on the ball, side plank leg raise, knee side plank, side knee plank hip raises, side crunches on the ball, plank series, knee pull varitions, plank shoulder taps, push ups, superman, a vinyassa flow, crescent pose, cobra, and a stretch.

Patricia provides excellent pointers & cuing. Great use of the band & ball and I found the exercises to be unique & I definitely felt it in my buns the next day. I really enjoyed this routine & will be getting a lot of use out of it. I received this DVD to review.