DYNAMIC WARM –UP
& FLEXIBILITY
(REPEAT EA STRETCH 2-3X’S HOLD FOR 30 SEC)
KNEE TO CHEST
PRAISE (HIP FLEXOR) WORSHIP (HAMSTRING)
TRAVELING HAMSTRING STRETCH
DYNAMIC WARM –UP
& FLEXIBILITY
(REPEAT EA STRETCH 2-3X HOLD FOR 30 SEC)
SDS’FLAD;D F
SS
CALF STRETCH
KNEELING HIP
C-STRETCH
HAMSTRING
QUAD STRETCH
GLUTE STRETCH
CORE DEJOUR
CORE #1
™ Hyperextension
¾ In prone position on physioball with feet anchored, arms placed across chest or behind head, lower body to 90 degree
position and slowly raise body to parallel
¾ Make sure the athlete does not raise body past parallel and that hips are level with pads of hyperextension machine
¾ Press the feet into the supporting structure with glutes and hamstrings
¾ Raise your hips up until a straight line is formed from your knees to your shoulders
¾ Make sure the athlete extends hips, not spine, to stabilize back
™ Sit-Up
¾ Lie on back with feet flat on floor, knees bent at 90 degrees, arms placed across chest
¾ Sit up and bring shoulder blades odd the floor and elbows to your thighs
¾ Lower the upper body until back is touching the floor
¾ Do not let the shoulder blades touch the floor until the completion of the set
™ Reverse Crunch
¾ Lie on back with legs extended, arms by the side and squeeze lower abdominals so that the knees are drawn into the chest and
the hips come off the floor
CORE #1
™ Lateral Heel Crunch
¾ Lie on back with feet flat on floor and knees bent at 90 degrees and arms extended to the side
¾ Alternate reaching laterally in an attempt to touch heel
¾ Shoulder blades do not touch the ground until the completion of the set
™ Oblique Bridge Crunch
¾ Lie on left side, hips stacked with body extended with the torso supported on the elbow and the hips off the ground
¾ May progress to off bench oblique crunch
™ Russian Twist
¾ Sitting upright on floor with feet together and off the floor
¾ Quickly rotate torso and lightly tap the floor beside each hip emphasizing full rotations
¾ May progress to plate Russian Twist
™ Lying Trunk Twist
¾ Lie on back with arms extended to side and legs extended above the hips
¾ Lower legs to one side of body forming a 90 degree angle at the hip without allowing the feet to touch the floor and lift them
back to the starting position
¾ Repeat to opposite side
CORE #2
™ Bicycles
¾ Lie on back with legs fully extended and hands behind the head
¾ Bring one knee into the chest to meet the opposite elbow
¾ Repeat in an alternate fashion for the desired number of repetitions
™ V-Ups
¾ Lie on back with arms and legs fully extended
¾ Raise arms and legs together until the hands meet the feet
¾ Return the starting position and repeat for the desired number of repetitions
™ V-Ups - Bent Knee
¾ Lie on back with arms and legs fully extended
¾ Raise arms and legs together flexing at the knee until the hands meet the feet
¾ Return to the starting position and repeat for the desired number of repetitions
™ V-Ups - Single Leg
¾ Lie on back with arms and legs fully extended
¾ Raise arms and one leg together until the hands meet the foot
¾ Return to the starting position and repeat with the opposite leg for the desired number for repetitions
CORE #2
™ V-Ups - Bent Knee with a Twist
¾ Lie on back with arms and legs fully extended
¾ Raise arms and legs together flexing at the knee until the elbow meets the opposite knee
¾ Return to the starting position and repeat for the desired number of repetitions
™ Special 40
¾ Scoops x10, Leg circles (L, R) x10, Scoops x 10
¾ Scoops are performed on a bench with legs extended off the bench
¾ Reverse curl legs toward chest, complete a reverse crunch and slowly lower legs to a starting position
¾ Leg circles are performed by raising legs to a 45 degree angle and drawing small circles with your toes keeping your back
against the bench and legs fully extended
™ Reverse Extended Crunch on Physioball
¾ Place hands on the floor in a push up position and shins on physioball
¾ Pull knees into chest while lifting the hips as high as possible
¾ Return to starting position and repeat for the designated repetitions
¾ Can be performed as a single motion or with a separate pike
CORE # 3
™ Physioball Push/Pull
¾ Starting from a kneeling position with hands on the physioball, push the ball out until the hip is fully extended and return to
the starting position by pulling the ball back with the abdominals
¾ May progress to starting in a push up position
™ Russian Twist on Physioball
¾ Lie back on the ball forming a back bridge with arms fully extended above the shoulders
¾ Rotate hips and shoulders to one side until the shoulder is on the ball
¾ Return to the starting position and rotate to the opposite side
¾ Repeat for the desired number of repetitions
™ Hanging Knee Raises
¾ Grasp the pull-up bar, raise the knees as high as possible by squeezing the lower abs
¾ Return to starting position in a controlled manner
¾ Repeat for the desired number of repetitions