Wellness and Personal Development
Resources
Basic InformationMore InformationLatest NewsLinksBook Reviews
10 Minute Solution: Butt Lift10 Minute Solution: High Intensity Interval Training101 Ways to Meditate29 Gifts3-In-1 Total Body Fitness with Desi Bartlett30 Minute Ab & Butt Blaster5 Day Fit Yoga5 Mega Miles with Toning Band7 Weeks to 100 Push-Ups8 Keys to Body Brain BalanceA.M. EnergyAccessible Yoga for Every Body DVDAfter the Ecstasy, the LaundryAge-Proof Your MindAgeless Mobility: Pain-Free Wellness For LongevityAlmost MeatlessAM/PM YogaAnswers for AristotleAnywhere, Anytime, Any Body YogaAthlete's Guide to YogaAuthentic HappinessAwakening Self-EsteemBalanced AssetsBedroom Body: Booty Burner, Core & Pelvic Floor WorkoutBeginners Yoga DVDBeginning YogaBellyFit ElementsBetter Sex Through YogaBody By BethennyBreath-Centered YogaBreathingBuddhist Boot CampCalm Body Clear MindCalm EnergyCalm Focus JoyChoosing CivilityClassical Pilates Technique DVDComplementary and Alternative Therapies ResearchCore Fusion - Pilates PlusCore Fusion - Pure Abs & ArmsCore Fusion - Thighs & GlutesCore Fusion Body SculptCore Fusion Lean & TonedCore Fusion Power SculptCore Strength PilatesCore Strength Vinyasa Yoga Power Hour with Sadie NardiniCore YogaCreative Core AbsCreative Writing In Health And Social CareDance Off the Inches: Cardio Hip Hop PartyDance the Chakras Yoga WorkoutDeep Stretch / Yin YogaDr. Andrew Weil's Guide to Eating WellDr. Andrew Weil's Guide to Optimum HealthDr. Andrew Weil's Mindbody ToolkitEastern Body, Western MindEasy YogaElement: Barre ConditioningElement: Targeted Toning Pilates for BeginnersElement: Yoga for Stress Relief & FlexibilityElements of Yoga, Earth FoundationsElements of Yoga, Fire DynamicElements of Yoga: Air & WaterEmotional Chaos to ClarityEmotions, Stress, and HealthEvamarie Pilipuf's Yoga Express DVDEvery Day Yoga for Every Body DVDEveryday GreensEveryday Workout for the Everyday WomanEverything VeganExhale Core Fusion 30 Day SculptFamily YogaFast Food for the SoulFat and FuriousFear and Other Uninvited GuestsFit Family Fun CircuitFit in 5 DVDFlat Abs PilatesFlow and YinFlow YogaFluid Power Vinyasa Flow YogaFully PresentGaiam Pilates Slide and Sculpt Kit with DVDGaiam Pilates Total Toning KitGaiam Yoga For Weight Loss KitGet Ripped & ChiseledGood MedicineHealing Through Movement: Pilates Head to ToeHealthy AgingHealthy Sexy Beautiful Kundalini YogaHemalayaa's Yoga for Young Bodies DVDHemalayaa: Bollywood BootyHot Body Cool Mind - Level 1Hot Body Cool Mind: Waking Energy How to Cook Everything VegetarianI'd Rather LaughIn Defense of FoodInsight Yoga Earth: Balancing Yin EnergyInsight Yoga Heaven: Balancing YangInsight Yoga with Sarah PowersIntegrated YogaIntegrative MedicineIntroduction to Ashtanga Yoga DVDIntroduction to Qi YogaIntroduction to Yoga DVDIt's Up to YouJanis Saffell Beverly Hills YogaKids Teach Yoga - Flying EagleKidYogi - Yoga for ChildrenKnowing the Nature of FearKripalu YogaKripalu Yoga Dynamic DVDKripalu Yoga Gentle DVDKundalini Yoga : DVDKundalini Yoga for Beginners & BeyondKundalini Yoga Meditation for Beginners & BeyondKundalini Yoga Meditation for Complex Psychiatric DisordersKundalini Yoga on the BallKundalini Yoga Solar Power All-In-One WorkoutKundalini Yoga to Detox and Destress DVDKundalini Yoga Transformer All-In-One WorkoutKundalini Yoga: Green Energy of the HeartLife MakeoversLifeForce Yoga to Beat the Blues--Level 1LifeForce Yoga to Beat the Blues: Level 2Living BeautifullyLiving Room Yoga DVDLiving Room Yoga: Twist and BendLiving Your Best LifeLiving Your DreamLunar Flow YogaMadhur Jaffrey's World VegetarianMake It Fast, Cook It SlowManage Your Depression Through ExerciseMaui PilatesMayo Clinic Wellness Solutions for Back PainMayo Clinic Wellness Solutions for IBSMayo Clinic Wellness Solutions for InsomniaMean GenesMeditation in a New York MinuteMindful AngerMindfulnessMindfulness for BeginnersMisadventures of a Garden State YogiMozart's Brain and the Fighter PilotNew York PilatesNext-Level PilatesPassionate VegetarianPerfect in Ten AbsPerfect in Ten: PilatesPerfect in Ten: StretchPerfect in Ten: YogaPilates AnatomyPilates for BeginnersPilates for MenPositivityPower to the Peaceful YogaPower YogaPower YogaPower Yoga for HappinessPower Yoga: Core PowerPower Yoga: Fat BurnerPrenatal FlowPrescriptive StretchingPresence Through Movement: Yin YogaPsychology Moment by MomentPure and Simple YogaPure SculptPure Yoga Pilates with Kerry BestwickQi Gong Fire & Water With Matthew CohenQi Gong Flow for BeginnersQi Gong for Low Back PainQi Gong for Upper Back and Neck PainQi Gong for Weight LossQi Workout AM/PMQiGong for Healthy Joints & BonesQiGong IllustratedQuick Blast MethodReach - Upbeat Toning & Flexibility for a Dancer's BodyRed Lotus YogaResistance Stretching With Dara TorresRestorative Yoga PracticeSara Ivanhoe's Taste DVDSaving NormalSelf-CompassionSeven Challenges To Change Your Life DVDSleep BetterSolar Flow Yoga DVDSoupsSparkSpontaneous HappinessSports Hypnosis in PracticeStep By Step Strength TrainingStep by Step Tai ChiStrength & SpiritStrength, Grace, HealingStress ReliefStrong & SculptedStrong Body, Ageless BodySun SalutationsSuper Natural CookingSuper Seniors: Box, Balance, & Lift Surf Yoga SoulSybel's Yoga For Sports & FitnessSybel's Yoga For Sports & Fitness Vol 2Tai Chi for Beginners with Grandmaster William C. C. ChenTaming Your Inner BratTeach Yourself MeditationTeen YogaTeenYogi DVDTen Minutes to RelaxThe Accidental VeganThe Angelica Home KitchenThe Art and Science of MindfulnessThe Athlete's Guide to YogaThe Beginner's Guide to Healthy EatingThe Best Things You Can EatThe Booty Barre -Total New BodyThe Breathing FieldThe Cafe Brenda CookbookThe Complete Book of Raw FoodThe Complete Vegetarian HandbookThe Easy Yoga WorkbookThe Feeling Good HandbookThe Five Things We Cannot Change ...The Happiness of PursuitThe Healing Remedies SourcebookThe Healing Remedies SourcebookThe Health Psychology HandbookThe Healthy KitchenThe Heart of YogaThe Indian VegetarianThe Jewel Tree of TibetThe Joy of MeditatingThe Kettlebell BoomerThe Little Book of Healthy TeasThe Little Soy BookThe Little Yoga BookThe Mood CureThe Mozart EffectThe Myth of Freedom and the Way of MeditationThe Perfect ExerciseThe Pilates Workout JournalThe Playful BrainThe Quest for Peace, Love, and a 24'' WaistThe Spa DeckThe Stoic Art of LivingThe Way of StretchingThe Weight of the NationThe Will to Live and Other MysteriesThe Yin Yoga KitThink SmartTotal AstangaTotal Health the Chinese WayTotal PilatesTotal-Body ToningTransform Yourself with Jivamukti YogaTransformative YogaTrudie Styler's Warrior YogaV-Core WorkoutVegan ExpressVegan for LifeVegetarian Turkish CookingViva Vegan!Walk It Off in 30 DaysWalk to the HITS Radio RemixesWalkingWalking a Literary LabyrinthWatch Me Do YogaWeight Loss Cardio KickWellbeingWhat We Say MattersWhen Things Fall ApartWriting in FlowYin and Yang YogaYin Yoga DVDYogaYogaYoga & Pilates Workouts for DummiesYoga 4 TeensYoga : Beginners Flow for EveryoneYoga AnatomyYoga and PsychologyYoga as MedicineYoga Beauty BodyYoga Bliss HipsYoga Body : Lean & Defined Total Body WorkoutYoga By Teens DVDYoga Emergency DVD: Arms & ShouldersYoga Emergency DVD: BackYoga Emergency DVD: Full Leg StretchYoga Emergency DVD: HipsYoga Flow DVDYoga for AnxietyYoga for Back CareYoga for BeginnersYoga for Energy & Stress ReliefYoga for EveryoneYoga for MeditatorsYoga for OsteoporosisYoga for Pain ReliefYoga for Regular GuysYoga for Strength & EnergyYoga for Strength & FlexibilityYoga for the Young at HeartYoga for Your WeekYoga In BedYoga in BedYoga Inside Out: Go DeeperYoga Inside Out: The Healing WayYoga Journal's Yoga for StressYoga Journal: Yoga for Strength and Toning DVDYoga Link: Core IntegrationYoga Link: Hip HelpersYoga Link: Shoulder Shape-UpYoga on DemandYoga Quick FixesYoga SanctuaryYoga SculptYoga ShaktiYoga Therapy for Back PainYoga Therapy Prescriptions - 60 Health Restorative SequencesYoga To Go's Yoga Quick Fixes DVDYoga to the Rescue - Feel Good from Head to ToeYoga to the Rescue for Back PainYoga to the Rescue for Neck & ShouldersYoga to the Rescue for Pain-Free Back, Neck & ShouldersYoga Weight Loss for DummiesYoga: Freedom from Back PainYoga: Relief from Neck and Shoulder PainYoga: Spirit of Vinyasa FlowYogabodyYogawomanYou Can Think Yourself ThinYou'll See It When You Believe ItYour Body Breakthru - Your Best Body Circuit DVDYour Brain on FoodYour Miracle Brain
Related Topics

Smoking
Anger Management
Stress Reduction and Management

by Emily Splichal
V-Core, 2010
Review by Beth T. Cholette, Ph.D. on Sep 14th 2010

V-Core Workout

This workout features Dr. Emily Splichal, who is a certified exercise specialist with a background in podiatry.  Splichal describes V-Core as a functional approach to training the core muscles of the body.  The program is designed to improve both balance and posture and to stabilize gait, thus reducing back, knee, and foot pain.  The only equipment necessary for is a mat a light dumbbells (Splichal suggests 3 pounds).  The setting is a bright, loft-type studio, where Splichal is shown teaching live to three background exercisers as upbeat music plays in the background; all four women are performing the routine barefoot.  Splichal does not mirror-cue, so her left-right references might be confusing to some.

The Main Menu of the DVD offers the following options:  Warm Up--Core Basics--Core Dynamics--Floor Core--Stretch & Realign.  There is also an "Extras" menu which has more detailed breakdowns for both the Basics and Dynamics segments; in these approximately 3-minute tutorials, Splichal provides one-on-one instruction to one of her background exercisers. 

I have described each section of the workout in greater detail below (all times are approximate).

WARM-UP (4.5 minutes)

Given modern exercise recommendations, I found the Warm-Up surprising, as Splichal moves right into static stretches without any type of aerobic warm-up (generally thought to be counter-indicated).  She includes down dog and lunges here as well as some more basic stretches.

V-CORE BASICS (19 minutes)

Splichal states that Basics is designed to target the feet and ankles, the hip/glute complex, and the upper back.  I found this section, which contains many one-legged static holds, to be the most challenging from a balance perspective; those with weak ankles and/or calves are definitely likely to feel the work in these areas.  The basic stance is on one leg with the other knee up, and from here, Splichal slowly moves through many variations, including extending the leg to the front, to the back, and pulsing it to the side.  Arms work is incorporated as well, as Splichal performs basic arm movements such as overhead press, triceps extensions, and rows, all while continuing the balance work.

V-CORE DYNAMICS (16.5 minutes)

Splichal describes Dynamics as targeting core strength.  As the name suggests, the exercises here are more dynamic and flowing than in the Basics segment.  For example, although Splichal begins with a static rear lunge, this moves into a balance hold, performed at a slow, controlled pace.  Splichal also flows from one movement to the next for mini-combinations, such as a rear lunge/dead lift combo, a squat/curtsey lunge combo, and side lunge/side extension combo.  This segment also includes some brief upper body work with weights, combining a lunge with a back row and a side leg and arm extension.  The final move is a rear lunge with a small pop up to balance.

FLOOR CORE (14 minutes)

This section targets the abdominals and obliques; Splichal states that it will challenge pelvic alignment and build strength through stabilization.  Unlike her deliberate work in the first two segments, Splichal moves much more briskly here, virtually flying through a sequence of challenging push-up and plank exercises (she does offer the modification of doing these from the knees).  The first variations include a slow push-up, a ladder plank, and a side plank with leg lift.  Splichal also throws in a few superman moves on the stomach and crunch-type moves on the back.  The final plank sequence includes reverse (face-up) plank, side plank with hip dip, and planks with knee-ins.

STRETCH & REALIGN (8.5 minutes)

The final stretch focuses mainly on the hips and glutes, the areas which are most targeted by the V-Core Workout.  Splichal starts in down dog for a calf stretch and then moves to child's pose, taking it to either side to incorporate the lats.  This is followed by a lunge concentrating on the hip flexors.  Lying back on the floor, Splichal further stretches the hips with the thread-the-needle pose, then comes seated for a full forward bend.  Retuning to standing, Splichal performs another lunge, this time adding an arm stretch.  She concludes by repeating several of the basic stretches from the Warm-Up.

Although upper body exercises with weights are incorporated into this workout, the focus remains mainly in the lower body throughout.  V-Core is a challenging routine that is most appropriate for experienced exercisers, especially given that with the exception of the Core Floor segment, Splichal does not suggest any modifications of the moves.  Also, Splichal sometimes walks around the studio as she is instructing (i.e., similar to a live class), which can be somewhat distracting during balance moves.  A final issue is that Splichal has a few minor verbal affectations which some might find annoying--e.g., a tendency to say phrases such as "nice tall" and "nice strong" rather than to make use of the word "and."  Personally, I found that I was focusing so much on keeping my balance and engaging my core and glutes that I was only minimally aware of Splichal's instruction.  In summary, V-Core provides a unique workout experience which is likely to challenge even seasoned exercisers.

 

Link: V-Core webpage


© 2010  Beth Cholette

 

 

Beth Cholette, Ph.D., is a clinical psychologist who provides psychotherapy to college students.