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    Core Training

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    Core training focuses on strengthening the abdominal, low back, hip, and shoulder muscles. The document provides examples of core exercises that can be done using an exercise ball, medicine ball, functional trainer, or while hanging, including crunches, planks, and various ball and weight passes. It emphasizes creating a varied core routine and progressively overloading the muscles through increasing weight, difficulty, or shorter rest periods.

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    Core Training

    Uploaded by

    hypercut
    197 views1 page
    Core training focuses on strengthening the abdominal, low back, hip, and shoulder muscles. The document provides examples of core exercises that can be done using an exercise ball, medicine ball, functional trainer, or while hanging, including crunches, planks, and various ball and weight passes. It emphasizes creating a varied core routine and progressively overloading the muscles through increasing weight, difficulty, or shorter rest periods.

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    Core training focuses on strengthening the abdominal, low back, hip, and shoulder muscles. The document provides examples of core exercises that can be done using an exercise ball, medicine ball, functional trainer, or while hanging, including crunches, planks, and various ball and weight passes. It emphasizes creating a varied core routine and progressively overloading the muscles through increasing weight, difficulty, or shorter rest periods.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    197 views1 page

    Core Training

    Uploaded by

    hypercut
    Core training focuses on strengthening the abdominal, low back, hip, and shoulder muscles. The document provides examples of core exercises that can be done using an exercise ball, medicine ball, functional trainer, or while hanging, including crunches, planks, and various ball and weight passes. It emphasizes creating a varied core routine and progressively overloading the muscles through increasing weight, difficulty, or shorter rest periods.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
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    of 1

    CORE TRAINING

    Core training consists of training your torso or mid-section consisting of the abdominal, low back, hips, & shoulders. These ideas can be implemented at the beginning, middle, or end of your workout or training session. The ideas & options are endless. You are the artist so put together a routine, which has variety in movements so you can achieve great core strength results.

    Core I-Stability Ball-Choose any movements & perform 3-5 min. routine Exercise Sets x Reps Progression
    Crunch-Sit on ball, back on ball Reverse crunch-on back, ball between legs Leg Curl-feet on ball, push-up pos. V-up (pike position) Low Back Extension-Super(wo)mans Reverse hyperextensions-Legs up Push-ups (feet on ball) Skiers-feet on ball, twisting L & R V-up (pike pos)/push-up combo
    Russian Twist-back on ball, twist to L & R

    Time Interval: Time Interval: Time Interval: Time Interval: Time Interval: Time Interval: Time Interval: Time Interval: Time Interval: Time Interval:

    goal 1:00 min goal 1:00 min goal 1:00 min goal 1:00 min goal 1:00 min goal 1:00 min goal 1:00 min goal 1:00 min goal 1:00 min goal 1:00 min

    Medicine Ball, plate, or DB in hands


    Double crunch with med-ball, plate or DB in hands

    Single Leg-leg curl-same position Single Leg Medicine Ball, plate or DB in hands Medicine Ball, plate or DB between feet Hands on ball Alternate single leg on ball & twist Single Leg Medicine Ball, plate, or DB in hands

    Core II-Medicine Ball-perform on wall, fast & explosively-Choose at least 2 movements


    per training session

    Exercise
    Chest Pass or Throw Overhead Pass or Throw Side Pass or Throw (both sides)
    Back arch throw-back to wall

    Sets x Reps
    2-3 x 10-20 2-3 x 10-20 2-3 x 10-20 2-3 x 10-20 2-3 x 10-20 2-3 x 10-20 Time Interval or 2-3 x 10-20 Time Interval: goal 1:00 min Time Interval: goal 1:00 min Time Interval: goal 1:00 min

    Progression
    Seated, kneeling, standing (w/ or w/out footwork), increase weight of ball, perform w/ single leg Seated, kneeling, standing (w/ or w/out footwork), increase weight of ball, perform w/ single leg Face the wall & twist or turn sideways to wall. Seated, kneeling, standing (w/ or w/out footwork), increase weight of ball, perform w/ single leg

    Wood Chop-between legs


    Wood Chop to hip, knee, or ankle

    Single Leg, Increase wt. Of ball Increase wt. Of ball, Single Leg Increase wt. Of ball, Single Leg
    Hand on ball & switch hands, pass ball to other hand

    Push-ups (feet on ball) Partner sit-ups-pass & catch Seated Twists-feet up Partner twists-seated

    Increase wt. Of ball Increase wt. Of ball Kneeling, standing, increase wt. Of ball

    Core III- Functional Trainer-Cables, cords, &/or plate movements Exercise Sets x Reps Progression
    Cable Chop/twist to hip, knee, or ankle

    Cable wood chops-middle, left, right


    Plate Wood Chop to hip, knee, or ankle Weighted Crunches (plate) on ground

    2-3 per side x 8-10 Time Interval: goal 1:00 min or sets 2-3 per side x 8-10 Time Interval: goal 1:00 min

    Increase weight, twist high to low & low to high Increase weight, single leg Increase weight, twist high to low & low to high Increase weight, add twist as you come up

    Core IV-Hanging & Off-Bench Core Work Exercise Sets x Reps


    Hanging hip & knee flexion

    Progression
    Medicine Ball, plate or DB between feet, add alternate knee crossover/twist

    Time Interval: goal 1:00 min Time Interval: goal 1:00 min or sets Time Interval: goal 1:00 min or sets Time Interval: goal 1:00 min or sets Time Interval: goal 1:00 min or sets

    Hanging Straight Leg Raise


    Off Bench-Low back extension Off Bench-Reverse Hyper Extensions Off Bench-Obliques- twisting both sides

    Medicine Ball, plate or DB between feet Medicine Ball, plate, or DB in hands Medicine Ball, plate or DB between feet Medicine Ball, plate, or DB in hands

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