FLOOR CORE #1 – 15 reps, 2 sets
MARCHING: Lie on back, hips up. Bring one leg
up, bend knee, slowly lower to floor. Repeat w/
opp. leg
SINGLE LEG AB: Lie on back, bring right
elbow to right knee, lower, left elbow to left knee,
repeat.
Michael Phelps: Lie on stomach, chin stays on
floor. Raise right arm, left leg, lower. Repeat w/
left arm, right leg.
SUPINE MARCHING: Lie back on shoulders
with legs straight up. Alternate marching w/knees
at 90 deg.
PELVIC LIFTS: Lie on back with legs straight
up at 90 deg. Push pelvis up, hold and lower.
DIAG. AB CURLS: Lie on back, raise left elbow
to right knee, right elbow to left knee.
FLOOR CORE #2 – 25 reps, 2 sets
MARCHING: Same as FC 1
SUPINE CYCLING:Lie back on shoulders. Keep
knees 90 deg, toes dorsi flexed and continue in
cycling motion.
Michael Phelps: Same as FC 1
AB. CURL: Lie on back, arms outstretched
toward ceiling. Raise up w/ abs, reach hands to
ceiling. (Keep chest up)
PELVIC LIFTS: Same as FC 1
90 DEGREE CURL: Lie on back, knees 90 deg
off ground. Keep low back on floor, raise up.
SWISS BALL # 1 – 15 reps, 2 sets
MARCHING: Hips/low back on ball. Keep hips
flexed, and alternate marching.
KNEES TO CHEST: Start with ball on knees in
push up position. Slowly curl knees into chest,
hold, go back.
LOW LEG HIP EXT: Start w/ball at
shins/ankles in push up position. Raise one leg 2’
off ball, lower, repeat w/ other leg.
AB CURL: Ball starts on low back . Lie back and
curl up. As you curl, make sure butt pushes ball
back.
DOUBLE ARM SUPERMAN: Lie prone w/ball
at hips and legs apart, toes on floor. Raise both
arms and chest off ball, hold, lower.
AB DIAG CURL. Same as ab curl, but alternate
touching right elbow to left knee, etc.
SWISS BALL # 2 – 25 reps, 2 sets
MARCHING: Same as Swiss 1
SINGLE KNEE TO CHEST: Same as Knees to
chest, but only move one leg at a time.
DOUBLE ARM SUPERMAN: Same as Swiss 1
SUPINE KNEE EXT./ ARM RAISE: Start w/
upper back, shoulders on ball w/ hips flexed.
Extend one knee up then out while simultaneously
raising opposite arm straight up to ceiling. Pause
at top.
Reverse Leg Extensions: Start with ball at
midsection. Lift legs straight up behind, pause,
lower.
MED BALL CORE #1 (W/PARTNER) – 10 reps, 2 sets
AROUND THE WORLD: (3 trips) Start in curl up position w/
partner behind head. Reach hands up, grab ball, down and up,
partner moves to right shoulder, then right hip, between legs, left
hip, left shoulder.
SEATED SIDE TOSS- In seated position w/partner directly
behind you. Start w/ball in front, turn to right and toss, stay in that
position and wait for catch, turn to left and repeat.
PICK POCKET W/PASS- Feet 2-4” off floor, weight on butt,
back 60 degrees off floor. Partner stands 6-8’ in front of you. Arms
are extended in front of you, partner tosses to you. Catch, rotate to
around to right “back pocket”, turn to left “back pocket”, back to
center, toss to partner.
CRUNCH PASS: Start in crunch position. Partner at your feet,
raise up, arms extended up, catch ball, do a crunch, repeat.
OVERHEAD TOSS- (WALK OUTSIDE)
Start in starting position, one foot in front one in back. Ball in chest
pass position. Squat and toss straight up.
HIGH / LOW PASSStand back to back w/partner. Start w/ball in 2 hands, rotate ball
low (hip height) and then rotate ball high (shoulder height)
MED BALL #2 (NO PARTNER) – 20 reps, 2 sets
SIDE TO SIDE: Start w/feet shoulder width, knees slightly bent. Hold
ball in both hands in front of chest. Bend at the waist (holding stomach
in) and reach down to outside of right foot, return to middle and down
to outside of left foot.
SUPERMAN (hold ball in hands)
Lie down in superman position w/med ball in outstretched hands.
PULLOVER SIT UP:
Lie down in curl up position(knees bent) arms straight out on floor
holding a small med ball.
Raise straight up (keep arms straight), turn and reach to outside right
knee, return to center, reach to outside of left knee
RUSSIAN TWISTS: start in curl up position ball in center. Curl up,
twist to right, twist to left, return to center, return to floor
STANDING SIDE BENDS: Stand with ball in outstretched hands
above head. Slowly lower to right, return, lower to left.
LYING TRUNK TWISTS: Lie on floor in curl up position w/ball held
between knees. Drop knees to floor (twisting to side), return to middle,
drop to other side.
Final Core
SWISS MARCH ON LOWER LEG
REVERSE CURL W/BUNGI
SWISS HIP EXT ON TOES
25 REP 20 REP
REV HYPERS HOLDING SWISS BALL
25 REP 20 REP
AB CURL W/BUNGI
HIP LIFTS (ONE LEG ON BALL)
25 REP 20 REP
20 EA 20 EA
20 REP 20 REP
20 REP 20 REP
SWISS MARCHING ON LOWER LEG: START IN BRIDGED POSITION
WITH LOWER LEGS ON TOP OF BALL. SLOWLY RAISE 1 LEG 8-12”
OFF BALL. RETURN TO BALL AND SWITCH LEGS. KEEP ARMS
ACROSS CHEST
REVERSE CURL W/BUNGI: LAY ON FLOOR, W/CORD ATTACHED TO
BOTH ANKLES. BRING BOTH KNEES TO CHEST, WHILE KEEPING
BACK FLAT ON FLOOR
HIP EXT ON TOES: START IN PUSH UP POSITION W/TOES ON BALL
90 DEGREES TO LOWER LEG (DORSI FLEX) RAISE 8-12” OFF BALL
AND RETURN
REV HYPERS W/BALL: LAY ON FRONT W/SWISS BALL HELD
BETWEEN FEET. HOLD PARTNERS ANKLES W/HANDS AND RAISE
BALL W/LEGS / LOWER BACK1-2’ OFF GROUND AND REPEAT
AB CURL W/BUNGI: PLACE CORD BEHIND YOU, GRAB W/HANDS.
KEEP ELBOWS POINTING IN FRONT. RAISE SHOULDER BLADES OFF
FLOOR, PAUSE AT TOP FOR 3 SECONDS, AND GO BACK DOWN..
HIP LIFTS (ON BALL OF FOOT) START W/BALL UNDER MIDDLE OF
FEET. BEGIN TO LIFT HIPS PARALLEL TO FLOOR BY SQUEEZING
BUTTOCKS. PROGRESS TO ONE LEG ONLY.