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Core Training Exercises: A. Team Abs: 2 Sets X 25 Repetitions Each

Team Abs: 2 sets x 25 repetitions each Control Feet - Do Not Let Them Jump 1. Crunches: Feet Off and Bent at 90 3.

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100 views12 pages

Core Training Exercises: A. Team Abs: 2 Sets X 25 Repetitions Each

Team Abs: 2 sets x 25 repetitions each Control Feet - Do Not Let Them Jump 1. Crunches: Feet Off and Bent at 90 3.

Uploaded by

hypercut
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
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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

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