Core Exercises #6

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See instructions on putting together core exercises for a perfect ab routine 

Roman chairs or Basket Hangs

Repetitions: 12

  

Exercise 2: Alternate Supermans

Repetitions: 15 each side

Exercise 3: Crunches with Fit Ball

Repetitions: 25

Exercise 4: Walking Lunge with Medicine Ball

Repetitions: 10 steps each leg

Exercise 5: Doubles

Doubles consists of two exercises. Each exercise is completed for the 8-12 repetitions before starting the next exercise. Both exercises are performed to complete a set.
Repetitions: 8-12 for 1-3 Sets

Supine Leg Curl:

Lift the hips as in the first exercise and simultaneously roll the ball into the hips until the toes are only touching the ball. Return to the starting position touching the hips to the floor and immediately repeating the movement.

Supine Hip Raise:

After the required number of reps are completed for the 1st exercise start the 2nd exercise as illustrated. Place the feet, flat on the back third of the ball. Keeping the knees bent elevate the hips until there is a straight line from the knees to the shoulders. Slowly return to the starting position touching the hips to the floor and immediately repeating the movement.

Exercise 6: Plate Crunch

Repetitions: 15 

Exercise 7: Crunches On Ball with Twist

Place feet on the floor and stabilize your body with your hips off the ball. Come up for a ‘crunch sit up’. 

Repetitions: 25 

All 6 Core programs can be used for a set interchangeably as new ones have been added after the first three.  One set is about 7-10 minutes – and I would say a couple of weeks of 1 set is ok, but at all levels the athlete should try to add 2-3 sets per week by the end of a 12 week period. I would say core 2x a week minimum, but in reality it should be done 4x per week. 
 
# of core sets: 1 set for the first 2 weeks, then 2 for the next 3-5, then 2-3 for weeks 6 through the end of program.

For example, as you progress to 2 core sets per session 4x per week, you can setup your core workouts like this:

Monday: Core1/2
Tuesday: Core 2/3
Thursday: Core 3 /4
Saturday: Core 4/5

*Core workout days are not set in stone, move them around as needed. 

NOTE, all core exercises can be specifically logged in your training log through the 'core' muscle category.

*These exercises are part of Beginnertriathlete.com's Silver level training plans developed by D3 Multisport.com

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date: January 14, 2014