Core Training Exercises
A. Team Abs: 2 Sets x 25 Repetitions each
** Control Feet Do Not Let Them Jump**
1. Draw In: Push space out located at the lower back
2. Crunches: Feet Off and Bent at 90*
3. Crunches: Feet Straight Up
4. Reverse Crunches
5. Elbows Hit Knees, Feet Go Straight Out
6. Runners Crunch Left
7. Runners Crunch Right
8. Flutter Kicks
9. Reach Throughs: Crunch Up, Left Hand to Right Heel, Right Hand to Left Heel
10. Lateral Knee Drops: Feet Off, Bent at 90*, Drop Left, Return Center, Drop Right
11. Russian Twists: Feet Off, Twist Left, Twist Right
Variations:
a. b. c. 1 7 Keep Feet Off Floor Hold Every 10 Reps Slow Pace
B. Plank Series: 2 Sets x 30 second holds each
1.
2.
3.
4.
5.
6.
7.
C.Bridge Series: 3 Sets x 40 second holds each
1.
2.
3.
4. Alternating Feet
D. Prone Series:
a. Lying on Stomach, Upper Body Up i. 3 sets x 15 repetitions b. Lying on Stomach, Legs Up i. 3 sets x 15 repetitions c. Lying on Stomach, Both Arms Both Legs i. 3 sets x 15 repetitions d. Lying on Stomach, Opposite Arm Opposite Leg i. 3 sets x 15 repetitions
E. Push Series:
a. Standing, Two Hand Push into Wall i. 3 sets x 45 seconds b. Standing, One Hand Rotational Push into Wall i. 3 sets x 45 seconds - Left Hand ii. 3 sets x 45 seconds Right Hand c. Standing Left Leg, One Hand Rotational Push into Wall i. 3 sets x 45 seconds - Left Hand ii. 3 sets x 45 seconds Right Hand d. Standing Right Leg, One Hand Rotational Push into Wall i. 3 sets x 45 seconds - Left Hand ii. 3 sets x 45 seconds Right Hand
F. Floor Series: 2 Sets x 20 Repetitions each
1. Crunch & Exchange
2. Sit-Up & Exchange
3. MB Pass w/ Twist 2, 4, 6, 8 - 10 Chest Passes: Feet Off Ground
4. Reverse Crunches
Variations: a. Crunch & MB Exchange Feet Off Floor b. Sit-Up w/ Resistance & Resist Back Down c. Tic Tac Toe Side Pass x 8 each side d. Reverse Crunches w/ MB
G. Chop Series: 3 Sets x 15 Repetitions each
1. Diagonal Chop Down
2. Diagonal Chop Up
3. Overhead Chop Down
4. Overhead Chop Up
5. Same Side Rotation
6. Figure 8 Rotation
H. Slam Series: 3 Sets x 10 Repetitions each
1. Overhead Slams - Down
2. Overhead Toss - Up
3. Diagonal Slams - Down
4. Same Side Toss
5. Angle Toss
6. Reverse Toss
