SAMPLE PROGRAM: CORE TRAINING
Core training may be done 3 - 6 times per week
Exercises
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SAMPLE PROGRAM: CORE TRAINING Exercises |
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| 1-Leg Lower: | 8x slowly each leg | |
| Dead Bug: | Alternating legs x 12 total | |
| 1 Leg Side to Side: | 10x each side | |
| Single Leg Exchanges: | Work up to 100 consecutively, taking breaks as needed | |
| Side Raises: | 2 x 12 - 20 each side | |
| Superpersons: | 1 x 16 alternating legs, or 1 x 8 both legs | |
| Standing Side Bends: | 2 x 12 each side | |
| Seated Medicine Ball Twist: | 8 - 15x each side | |
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| Also: Pick 3 Each Workout | |
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| Seated Medicine Ball Throws: | 1 x 12 forward; 1 x 16 alternating sides |
| Medicine Ball Throws on Knees: | 20 Forehand, 20 Backhand, 16 Overhead |
| Physioball Forehands and Backhands: | 10 x each |
| Physioball Overhead Throws: | 1 x 12 |
| Medicine Ball Throws on an unstable surface: | 20 each side |
| Medicine Ball Throws (no release): | 20 each side |
| Powerball Forehands and Backhands: | 20 each |
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