The best kept secret in coaching
Workout Routines, no equipment, 45minutes, Ⓑ Level B Athletes, Ⓒ Level C Athletes
Complete each CORE session with best form
Sets: 3 each routine
Reps: 10
Rest: 90 sec.
Rate of perceived effort 6-7 (more on RPE)
Lie flat on your back with legs straight and arms stretched overhead, holding a medicine ball with both hands. Use your core to lift your hands and feet simultaneously toward the ceiling until your body is in a “V” position. At the top of the “V,” pass the ball from your hands to your feet. Holding the ball between your feet, slowly lower your arms and legs down to the floor. Raise your body back into a “V,” pass the ball from your feet to your hands and return to the start position. That’s one rep
Start seated on your left hip with your left leg bent and resting on the mat. Your right leg is bent and in front of your left leg with the sole of your right foot flat on the mat. The knee of the right leg is lifted and pointing upwards. The eight hip is open and laterally rotated. The torso is supported by the left hand which is almost (but not quite) directly below the shoulder. Instead, the bottom hand is far enough out to the side so that the shoulder and wrist will be in one line once the hips are lifted (during the more active part of the exercise). The top (right) arm rests on the top knee, palm facing up.
Inhale and lift the pelvis up, bringing the top arm overhead and squeezing the legs together. The body is supported by the right hand and the soles of the feet.
Return to the starting position.
To do the Bicycle Crunches Exercise:
Lie face up and place your hands behind your head, supporting your neck with your fingers.
Have your abs tucked in and the small of your back pushed hard against the floor
Lift your knees in toward your chest while lifting your shoulder blades off the floor.
Rotate to the right, bringing the left elbow towards the right knee as you extend the other leg into the air.
Switch sides, bringing the right elbow towards the left knee.
Alternate each side in a pedaling motion for 3 sets of 12 reps.
Start out on the floor, lying on your back with your arms by your sides. In one smooth motion, bring your feet up off the floor and crunch your knees toward your chest while pressing your hands into the floor. Crunch far enough to raise your hips off the floor. Lower your hips back to the floor and uncurl your legs until they are straight, with your feet one or two inches above the floor. Repeat nonstop for one minute.
Assume the high plank position.
Rotate your body to the left and balance on your right arm, with your left foot stacked atop your right. Put your left hand on your hip or extend it toward the ceiling. Hold for at least 10 seconds, return to the full plank and lower yourself to the floor.
Repeat the exercise on the other side.
Lie face down on mat and hold arms out to sides at shoulder-height, thumbs facing up. Lift chest, arms and legs off ground simultaneously. Pause, then lower back to mat. Do 10 reps, then rest for 30 seconds.
Lay on the floor on your stomach. Lift your body off the ground, supporting your upper body with your elbows directly under your shoulders and your forearms flat on the ground. Keep your body in a straight line from your shoulders to your heels and hold for 30 seconds. Work up to holding for 60 seconds or longer.
Lie face-down on the ball, and walk your body forward so it supports your hips only, hands on the floor. Squeeze your glutes and raise your legs behind you until they’re level with your torso.
