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

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

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    hypercut
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    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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    Core Exercises

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

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    74 views12 pages

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

    Uploaded by

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

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
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    of 12

    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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