Floor Core:
Alternate V - up:
Lie on flat on your Back, arms extended over your head and your legs
flat. Lift one leg up to 60 degrees at the same time bring the opposite
side arm up over your head and touch the shin to the vertical leg.
Lower each but keep them 3 to 6 inches off the ground then lift the
opposite side.
Alternating leg plank: Starting in the
prone position, push up to either to your forearms or into the push up
position. Keeping your torso firm, lift one foot off the ground 6" and
hold. Then switch feet.
Crunches: Sitting on the floor
with your knees bent and your feet flat on the floor, cross your arms
over your chest. With your shoulders slightly off the ground, lift up
approximately 6 inches and lower yourself back down.
Hip Raises:
Lie prone on the floor. Arms extended by your side, palm facing down.
Elevate your legs to 90 degrees. Reach to the ceiling with your feet by
contacting your lower abdominal muscles, allowing your hips to raise
off the ground.
Russian twist: Seated with your knees
bent and heels in contact with the ground. Lean back until you feel
your stomach muscles engage and stabilize your body. With arms out
stretched, hold a medicine ball or a weight, rotate as far to the right
and touch the ground behind you. Note: make sure your entire torso
rotates. Let your eyes follow the weight. - Come back to the middle
then left.
Scullers: In the seated position with your
knees bent, feet 3" off the ground, extend and open your arms wide.
Then straighten your legs and bend your arms at the elbow so you finish
with your thumbs at your torso.
Side crunch: Lie on
your right side. Place your legs on top of each other and bend your
knees. Place your left hand behind your head, lift your shoulders off
the ground, pointing your left elbow toward your knees on the right.
Repeat on opposite side.
Side- Middle-Side: Start In
the seated position with your knees bent , feet off the ground, arms
resting by your side. Shift your weight to one side. Stabilize your
body in this position. Extend then draw your knees back toward your
torso and crunch your upper body towards your knees. Repeat the same
motion in the middle then on the other side.
Side Plank: Lie
on your side. Place your feet on top of each other. With your bottom
hand in line with your shoulder, press up. Keep your torso in line with
your shoulders and feet. Make sure your hips stay firm.
Squirmies: Lie
on your back, knees bent and feet flat on the floor. Your arms are by
your side with your palms facing down. Alternate sliding your palms on
the ground and touch your heels. The bend and contract from your torso.
Straight leg side to side: Lie on your back with your
legs at 90 degrees, your arms out to your side with your palms facing
down. Keeping the insoles of your feet together, lower your legato the
side within 6 inches of the ground. Then to the other side.
Straight leg V - up:
Lie flat on your back with your arms stretched over your head. Lift
arms and legs at the same time meeting at 90 degrees. Lower yourself
back down keeping your legs 6 inches from the ground and your shoulders
off the ground.
Superman: In the prone position, stretch your hands out over your head, legs straight. Lift your arms and knees off the ground and hold.
Toes touches:
Lie flat on your back with your legs at 90 degrees. Extend your arms
and place the palms of your hands on your shins with your shoulders off
the ground. With each rep, contract your abs so that your hands side up
toward your toes.
V - ups: Lie on your back, legs
straight with your arms extended over your head. Fold your body upward
by lifting your legs and stretching your arms toward your toes.
30 / 60/ 90:
The exercise is a series of movements that your legs will do in the
30-degree and 60-degree positions. The movements include flutter
kicks, bicycles, cross-overs and a static hold. Lie on the floor with
your back flat. Your arms are by your side with palms facing down. Lift
your legs approximately 6" ( 30 degrees) and 18" ( 60 degrees), 90" is
perpendicular to your torso. - Flutter kick: small vertical kicks.
Bicycle kick: small horizontal pedal motion. Cross over: cross right
leg over the top left on the horizontal plane.
Physio ball:
Back extensions (physio ball):
Rest your hips and thighs against the physio ball. Transfer your body
weight far enough forward to keep your balance yet able to pivot from
your hips. Lower your torso then raise back up so that your back is
straight. Your hands can rest behind your back.
Crunches (physio ball):
Sit on the ball with your feet flat on the floor, cross your arms over
your chest. Lean back so that your torso is at a 30 degree angle to the
ball. Stabilize. Now lift your shoulders approximately 6 inches and
lower yourself back down. Keeping your torso firm.
Dips (physio ball):
Start with the ball behind you. Squat down and place your hands on the
ball with your finger tips facing the floor. Walk your feet out so that
your shins are perpendicular to the floor. Keeping your elbows close to
your body, drop your hips down towards the floor. Push back up through
your arms.
Drop and pop (physio ball):
Place your hands on the ball approximately shoulder width apart. Walk
your feet back so that your torsion is flat, arms are extended. The
ball is just below your chest. Lift your hands off the ball so that
your upper chest drops to the ball. Your body will bounce up
approximately 4-6". Quickly place your hands back on the ball and push
back up to the starting position. (This exercise requires you to trust
your reflexes.)
Full sit-ups w/ twist (physio ball):
Seated on the ball with your feet planted firmly up the floor, lean
your torso back to 45 degree and place your hands behind your head with
your elbows facing out. Lift your torso back to vertical, as you reach
vertical, twist your torso so that your left elbow points to your right
knee, back to the middle then right elbow to your left knee.
Hamstring curls (physio ball):
Lie on your back, arms extended by your side, palms facing down. Place
your feet your the ball with your legs extended. Press your feet into
the ball, this lifts your hips off the ground, pull the ball towards
your by bending your knees, hipping your hips up. Extend your legs and
lower your hips. Repeat.
Hip raises (physio ball):
Lie prone on the floor. Arms extended by your side, palm facing down.
Place your calves on top of the ball, knees slight bent. Push through
the ball, lifting your hips from the ground. Your upper back will
remain flat on the floor. Lower and repeat.
Kick-ins (physio ball):
Start in the seated position with knees bent. Place the ball at your
feet. Grip the side the the ball with the insoles of your feet. Lean
back so that your torso is 45 degree angle to the floor. Your arms are
extended with your palms down. Lift the ball with your bent legs the
straighten. Keeping the ball 6-8 inches off the ground draw the ball
back by bending your knees. Keep the ball off the ground for both the
contraction and the extension of your legs.
Knee balance (physio ball):
In the standing position with the physio ball to your side. Place one
hand on the ball and the opposite leg, knee bent on the ball. (Until
you feel comfortable with your balance, make sure you can hold onto
something) Once your first knee is on the ball, use your hands to keep
it stable, then bend your other leg and put place it on the ball.
(Again, you can hold onto something when your are beginning this
exercise) Once you become comfortable with both knee on the ball, your
hips low and by your feet, practice lifting your hips up. In this
position your thighs will be perpendicular to the ground and you have
raise your center of gravity.
Knees to chest (physio ball):
Lie with your chest on the physio ball. Walk your hands out so that
your shins are on top of the ball. Extend your arms and place your
hands shoulder width apart and in line with your chest. Now draw the
ball toward you. Your knees moves toward your chin, thigh touch your
chest and your back remains flat. Push back out by straightening your
legs.
Pike (physio ball):
Start in the push up position with your feet on top of the ball. Lift
your hips up to the ceiling and drawing the ball closer to your chest.
Keep your back straight and firm (Pike.) The down motion is done by
lowering your hips and pushing your feet away from your chest. Return
to the push up position.
Plank (feet on physio ball):
Lie with your chest on the ball. Walk your hands out in front until
they are parallel with your shoulders and there is a straight line
between your feet your your head. Keep your torso firm.
Push up (physio ball):
Lie with your chest on the physio ball. Walk your hands out so that
your feet are on top of the ball. Extend your arms and place your hands
shoulder width apart and in line with your chest. Keeping your torso
firm, lower your chest to 4-8" from the ground. Press back up.
Russian twist (physio ball):
Seated on the physio ball, feet placed flat on the floor. Your torso
is at 30 degrees, extend your arms and interlace your fingers. With
arms extended, move your arms from side to side, twisting at the
torso.
Seated single leg balance (physio ball): Sit on the ball with your feet flat on the floor. Raise one leg so that is it parallel to the floor. Arms out to the side.
Shoulder roll out (physio ball):
Start on your knees and place your hands on the ball, arms extended.
Roll the ball out in front of you, keeping your hips parallel with the
with your torso. Draw the ball back by squeezing your abs.
Side crunches (physio ball):
Sit on the ball with one hip as the contact point. Stabilize on the
ball with foot of the bottom leg making firm contact with the floor.
Your top leg is crossed over the bottom leg so that you can stabilize
on your side. Place your hands behind your head, elbows out. Lower your
torso so that your bottom shoulder is 4-6 inches from the ball. Lift
up, approximately 8 inches, bend at the waist, leading with your top
elbow.
Single arm roll out (physio ball):
Start on your knees and place your hand on the ball, arms extended.
Roll the ball out in front of you, keeping your hips parallel with the
with your torso. Draw the ball back by squeezing your abs.
Single leg crunch (physio ball):
Sit on the ball with your feet flat on the floor, cross your arms over
your chest. Lean back so that your torso is at a 30 degree angle to the
ball. Stabilize. Lift one foot off the ground 8-12 inches. Now lift
your shoulders approximately 6 inches and lower yourself back down.
Keeping your torso firm. Switch feet.
Single leg hip extensions (physio ball):Lie
on your back with one heel on top of the physio ball, the other foot
flat on the ground, knees slightly bent. Your arms extended with palms
facing on the ground. Lift your hips off the floor by pressing your
heel into the ball. Lower yourself back down.
Single leg knee-to-chest (physio ball): Lie
with your chest on the physio ball. Walk your hands out so that your
shins are on top of the ball. Extend your arms and place your hands
shoulder width apart and in line with your chest. Lift one leg off the
ball and stabilize. Now draw the ball toward you. Your knee moves
toward your chin and your back remains flat. Push back out by
straightening your leg.
Single leg plank ( physio ball):
Place your shins on the top of the physio ball. Extended your body so
that you have a straight line from your toes to your head. Your hands
are shoulder width apart, palms on the ground and in line with your
chest. Lift one leg 6" off the ball and hold. Remember to switch
feet.
Single leg push ups (physio ball):
Lie with your chest on the physio ball. Walk your hands out so that
your feet are on top of the ball. Extend your arms and place your hands
shoulder width apart and in line with your chest. Once in position,
lift one foot 6 inches off the ball. Keeping your torso firm, lower
your chest to 4-8" from the ground. Press back up. Switch
.
Single leg wall squat (physio ball):
Place a physio ball against the wall, turn your back to the wall and
press your mid back against the ball. Lower your hips so that your
thighs are parallel to the ground and your shins are perpendicular. Now
lift one foot. Push through your heel back up to the standing position.
Repeat
Skiers (physio ball):
Place your torso on the ball, face down. Walk your hands out until you
are in the push up position. Bend your knees. Alternate twisting your
hips from right to left with your knees bent.
Wall sit (physio ball):
Place a physio ball against the wall, turn your back to the wall and
press your mid back against the ball. Lower your hips so that your
thighs are parallel to the ground and your shins are perpendicular.
Keep your back firm. Hold for the desired effect.
Wall squats (physio ball):
Place a physio ball against the wall, turn your back to the wall and
press your mid back against the ball. Lower your hips so that your
thighs are parallel to the ground and your shins are perpendicular.
Push back up to the standing position. Repeat
Weighted back extensions (physio ball):
Rest your hips and thighs against the physio ball. Transfer your body
weight far enough forward to keep your balance yet able to pivot from
your hips. Once stabilized, grab a weight that is lying next to you and
cradle next to your chest or behind your neck. Lower your torso then
raise back up so that your back is straight.
Partner:
Belly toss:
Athlete 1 lies on the floor in the supine position, arms slightly bent
and legs extended. Athlete 2 stands 5-6 feet away facing athletes 1.
Athlete 2 rolls a medicine ball to athlete 1. Athlete 1 catches the
ball in front of their face, lifting legs and upper torso off the
ground, tosses the ball back to athlete 2.
Full sit up ball passes:
Athlete 1 sits on the ground with knees bent and torso 45 edge angle.
Athlete 2 stands 5-6 feet away and tosses a medicine ball to athlete 1.
Athlete 1 catches the ball, then extends their arms over their head,
lowers their torso toward the ground and touches the ball to the
ground. keeping their arms extended, this athlete sits up and at the 90
degree position tosses the ball back to athlete 2.
Partner squats: Two
athletes stand back to back and hook each others elbows. This will lock
the athletes together. Each athlete will then walk their feet out away
from their body approximately 2-3 feet, press your backs firm against
each other. Lower your body ( think sitting down on a chair) up each
athlete's legs are parallel to the ground and shins perpendicular.
Push through the heel to initiate the up motion.
Partner leg toss:
Athlete 1 lies in the supine position on the floor, legs extended with
arms bent and hands holding onto the shins of athlete 2. Athlete 2
straddles the shoulders of athlete 1. Athlete 1 lifts their legs 90
degrees so that athlete 2 can easy reach their ankles. Athlete 2 will
then randomly toss athlete 1's towards the ground,(using multiple
directions creates a better exercise.) Athlete 1 stops the momentum
with in 6" from the ground then raises their legs back up for another
toss.
Body:
Bent over row: Bend
your knees slightly and pivot at the hips so that your chest is facing
the ground and your back is straight. Your arms are stretched, with
weight in your hands. Keeping your back straight draw your arms up to
your upper waist.
Dips: Find a
chair or a bench, with your back to this item place your hands on the
edge. Lower your body so that your elbows are bent and next to your
body, shins perpendicular to the ground. Your hips will be lower than
your knees. Press up through your hands and arms.
Isometric squat:
Stand with your feet shoulder width part, hands behind your back. Lower
down until your legs are parallel to the ground and shins are
perpendicular to the ground. Keep chest up and weight in your heels.
Hold this position for stated time.
Push ups:
Start in the prone position, place you hands slightly under your body,
shoulder width apart. Curl your toes forward- so that you are on the
balls of your feet. Press up using your arms - your back should be
straight and the weight is on both your hands and feet. Then lower
your body to approximately 3-6 inches from the ground. ( the up
position is also called Plank)
Push up plus:
The "plus" is executed from the up position of the push up also called
plank. In the up position, follow the press up with an extension of
your shoulders or rear deltas. Push your rear deltas to the ceiling.
Squats Jump:
Start in a squat position, place one hand on the ground and, all in one
motion, push off the ground with both feet, turn 180-degrees and land
on both feet, crouching back into the squat position and touching one
hand back to the ground. Reset your legs briefly (come up to a standing
position and take a breath). Repeat for the number of assigned reps.
Wall sit:
Place your back against a wall. Your feet are shoulder width apart and
approximately 18 inches to 2 feet from the wall. Lower your hips until
your thighs are parallel to the ground. Keep your shins perpendicular.
Hold
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