CORE ROUTINES *Choose between the following core routines below; Perform core exercises 3x/week Routine #1: Bicycles Jackknifes/pikes (2 sec. hold) Side Pillar Jackknifes/pikes (2 sec. hold) Side Pillar Jackknifes/pikes (2 sec. hold) Front Pillar

x1 min. x15 x45 sec. x15 x45 sec. x15 x1 min.

Routine #2: (MedBall solo workout) Reach Ups Side Touches Sit Ups Alternating Sit Ups

x30 x60 x30 x30e

Routine #3: Flutter Kicks Rollups Supermans Crunches w/1leg in/1leg out Sumpermans Rollups Supermans

x80 x20 x20 x25 each way x20 x20 x20

Routine #4: Alternating Jackknifes/Pikes Reach Ups Bicycles Crunch holds (5 sec. each rep) Alternating Supermans

x20e x50 x40 3 x 15 3 x 15e

Routine #5: (MedBall Partner Workout) Seated side throws Overhead Sit Ups Throw Back Extensions Hold Light MB

x2 x30e x30 x15 overhead

Routine #6: Crunches Bicycles Oblique Crunches 10 sec. Negative Crunches

x25 x50 x25e x15

10 sec. Negative Oblique Crunches Reverse Hypers

15e 2 x 25

Routine #8: (Theraball Workout) x 2 Crunches x30 Diagonal Chops x15e Reverse Hypes x15 Reach Ups x30 Reverse Hypers x15

Routine #9: Partner MB Side Throws x20e Theraball MB Throws (1arm Catches) Super Slow Crunch (30 sec. each) Routine #10: (Lower Abs) Hanging Knee Ups Quadrapeds Hanging Twist Knee Ups

Routine #11: (Lower Abs) Special 40’s with circles Belly Jacks Special 40’s with figure 8’s Belly Jacks Leg Throw Downs Belly Jacks Leg Throw Downs Routine #12: (Lower Abs) Special 40’s with circles Theraball Jackknifes Special 40’s with figure 8’s Theraball Alternating Side Jackknifes Routine #13: (Standing MB Throws into Wall) Forward Facing Side Throws (alternating sides) Reverse Side Over Shoulder Throw Overhead Throw Crunch

x30e x10 x3 x30 x15e x15e

x20 x20 x30 x20 x30

x25 x15e x3 x15e 10e x20

Routine #7: (Theraball Workout) Sit Ups Side Sit Ups Reverse Crunches

Routine #14: (Standing) x3 Diagonal Chops Twists Woodchoppers

2 x 50 2 x 25e x20

EXERCISE CATEGORIZATION (Core Musculature) I) 1) 2) 3) 4) 5) 6) 7) 8) 9) 10) 11) 12) 13) 14) 15) 16) 17) 18) 19) 20) 21) 22) 23) 24) 25) 26) 27) 28) 29) 30) 31) 32) 33) 34)

Abdominals Crunches Twist Crunches Hand-Toe Crunches Seated V-Twist/Side Twist Diagonal V-Twist Roaches Roaches with a Twist Roll Ups Pikes Alternating Pikes LMR Reach Crunches Hanging Knee Ups Hanging Knee Ups with Twist Toe Ups Alternating Heel Touches Reach Ups Special 40’s Pillars T-Ball Stability Front Pillar Side Pillar (Floor or Theraball) Supine Pillar Kneeling Balance on T-Ball T-Ball Stability Warm Up Seated Balance on T-Ball T-Ball Jackknife Circuit (w/Push Up) T-Ball Russian Twists T-Ball Diagonal Chop MB/Plate Rotation Diagonal Chop Wood Choppers MB/Plate Warm Up Circuit OH MB Throw Crunch MB Side Throws Reverse Side Over Shoulder Throw

II) 35) 36) 37) 38) 39) 40) 41) 42) 43)

Lower Back Reverse Hypers Scorpions Iron Cross Back Extension Back Extension with Twist Superman/women Alternating Superman/woman Belly Jacks Kneeling Opposites/Quadruped

x15e x15e x20

I) ABDOMINALS 1)

Crunches: Lay on the floor in a crunch position with legs in the air and knees bent in a 90 degree angle. Move your shoulders toward your knees (shoulders should come 2-4 inches off the floor). Return back to the starting position in a slow and controlled manner.

2)

Twist Crunches: Lay on the floor in a crunch position with one leg crossed over the opposite knee and opposite hand placed on the side of the head, elbow pointed out. Move your shoulder toward your knee (shoulder should come 2-4 inches off the floor). Return back to the starting position in a slow and controlled manner.

3)

Hand-Toe Crunches: Lay on your back (supine position) with your legs and hands at a 90 degree angle with your body. Raise your hands up towards your toes by squeezing your lower abs. Return shoulders to the floor and repeat designated repetitions. Legs should remain straight up throughout the movement. Do not cross your legs and do not swing your body back and forth. This exercise can also be done holding a weight.

4)

Seated V-Twist: Sit on the floor in a v position balancing on your buttocks (feet are off the ground with knees bent). Twist side to side (have your eyes follow). This exercise can also be done holding a weight.

5)

Diagonal V-Twist: Sit on the floor in a V position balancing on your buttocks (feet are off the ground with knees bent). Hold a plate or MB on your hands. Twist to one side bringing the plate or MB down to the floor outside of your hip then twist back reaching diagonally up with the plate or MB. Perform repetitions all in one direction then switch and perform them from the other side.

6)

Roaches: Sit on the floor in a V position balancing on your buttocks (feet are off the ground with knees bent). Extend your entire body out so that your shoulders and feet are almost touching the ground (but don’t let them) then return to the starting position. Do not put your feet down until you have completed the set.

7)

Roaches with a Twist: This exercise is a combination of a roach and a seated V-twist. Perform the twist phase when you are flexed in the V position.

8)

Roll Ups: Lay on the floor with your hands by your side and legs extended. Pull your knees into your chest then extend them up towards the ceiling, lifting your hips off the floor. Then in a controlled manner lower them to the floor in the same motion that they were raised.

9)

Pikes: Lay on the floor with arms extended overhead and legs extended. Keeping your limbs as straight as possible lift both your arms and legs until your hands touch your toes and you are balancing on your buttocks. Lower yourself to the starting position in a controlled manner.

10)

Alternating Pikes (Alternating Jackknifes): Lay on the floor with arms extended overhead and legs extended. Keeping your limbs as straight as possible, lift one leg and both arms until your hands touch your toes. With each repetition, alternate your legs. This exercise can also be done holding a weight (be careful not to hit the weight against your shin).

11)

LMR Reach Crunches: Lay on the floor in a crunch position with your knees bent and feet flat on the floor. Extend arms and hands in front of you and reach L – left, M – middle, R – right towards your legs while squeezing your abs.

12)

Hanging Knee Ups: Hanging on a pull-up bar with feet together, pull the knees to the chest, then lower the legs back down to full extension. Do not swing. Control the body throughout the entire movement. A progression of this exercise is to keep the legs straight and raise them.

13)

Hanging Knee Ups and Twist: Same as the Hanging Knee Ups but twist side to side, bringing your knees to your opposite shoulder. With each repetition, alternate sides.

14)

Toe Ups: Lay on your back (supine position) with your legs at a 90 degree angle with your body. Place your hands across your chest or to your side (do not place them under your lower back and buttocks). Raise your buttocks off the floor by squeezing your lower abs. Return buttocks to the floor and repeat for designated repetitions. Legs should remain straight throughout the movement, pushing them toward the ceiling. Do not let your legs go back toward your head. Do not swing body back and forth.

15)

Alternating Heel Touches: Lay on the floor in a crunch position with your knees bent and feet flat on the floor. Place your arms at your side. Lift your shoulders off the ground; touch your hand to your heel, alternate sides.

16)

Reach Ups: Lay on the floor in a crunch position with your knees bent and feet flat on the floor. Have your arms up in the air. Lift your shoulders off the ground and reach up and back with your arms. Lower back down to the floor with each repetition.

17)

Special 40’s: Lying on a bench in a supine (facing up) position with your hand holding on to the bench, dip the feet down, out and back to the starting position 10 times. Straighten the legs and do 10 circles to the left (movement is from the hips), 10 circles to the right, and back to 10 dips (roll ups). All movements are done immediately, following each other to complete 1 set. Add a dumbbell or MB to your feet to provide additional resistance.

18)

Bridges (Pillars): Position yourself in a push up with forearms on the floor rather than your hands (so only your forearms and toes are touching the floor and supporting your weight). Keep yourself flat, so that your hips and shoulders are aligned, by contracting the core musculature (abs, low back, hips and buttocks). This exercise is an isometric hold, meaning no movement occurs. Hold for desired time. Avoid bouncing. Progressions to this exercise are raising one leg, raising an arm, raising one leg and the opposite arm, or chopping your feet. A variation to this exercise is the Side Pillar.

19)

T-Ball Stability Front Pillar: This exercise is performed just like the Bridge but with your forearms on a tball. A variation to this exercise (besides the one mentioned in the Bridge exercise) is to have your toes on the ball and forearms on the floor.

20)

Side Pillar (Floor to Theraball): Resting on your side, raise up so that only your forearm and inside foot is in contact with the floor. If using a theraball, your forearm should be resting on there. This exercise is an isometric hold, meaning no movement occurs. Hold for desired time. Avoid bouncing.

21)

Supine Pillar: Using a theraball, roll yourself out so that only your shoulders are on the ball (you are facing up). Keep your hips up (so that your hips and shoulders are in line) and raise up on to your toes so that your calves, hamstrings, and glutes are activated. This exercise is an isometric hold, meaning no movement occurs. Hold for desired time. Avoid bouncing.

22)

Kneeling Balance on T-Ball: To get yourself onto the ball, place your hands and knees on the ball. Once you have gained your balance in this position, slowly remove your hands from the ball and raise your upper body straight up. Keeping your core (abs and low back) tight and contracted, raise your buttocks off the heels of your feet, so that your knees are at 90 degrees and your hamstrings have been activated. This exercise is an isometric hold, meaning no movement occurs. Hold for desire time.

23)

T-Ball Stability Warm Up: This warm up includes these exercises: front pillar, left side pillar, supine pillar, right side pillar, and kneeling balance. These exercises are to be performed continuously for the desired time, with no rest between them. Progressions to this warm up are nudging (where a partner would tap on the theraball causing a more unstable environment) and eyes closed (throwing off your equilibrium because you have no focal point).

24)

Seated Balance on T-Ball: Sit tall on the ball with your feet flat on the floor. Begin the exercise by trying to lift your feet off the floor so you are balancing your buttocks on the ball. As this becomes easier, attempt to straighten your legs out forward and keeping them close together. Make sure your abdominals are set and attempt to be as tall as possible. If you perform this exercise perfectly, there will be no movement.

25)

T-Ball Jackknife Circuit: The circuit includes forward jackknives and side (rotational) jackknives. The starting position is to have your feet (toes) on the ball and hands on the ground. To perform the forward jackknife, pull your knees to your chest and allow your tailbone and hips to raise up towards the ceiling then extend back out. To perform the side (rotational) jackknives, rotate your hips as you pull your knees to your chest. You can perform the side ones either alternating or all the reps for one side at a time. The circuit is to be done continuous for each set, so go right from forward jackknives, to side jackknives, and back to forward again. A progression to this circuit is to perform with a push up between each rep (T-Ball Jackknife Circuit w/Push Up).

26)

T-Ball Russian Twists: Sitting on the t-ball, walk forward, allowing the ball to roll underneath you, until just your shoulders and head are resting on it. Keep your hips up so that your core is parallel to the floor by contracting the muscles around your core (hips, hamstrings, low back, and abs). Your arms should be extended over your chest and hands together. Begin by rotating all the way to one side. Make sure the movement was initiated by the core and not from the shoulder. Keep your eyes on your hands to enhance total core rotation as your move. As you reach the end of your range, begin moving in the opposite direction. Perform equal repetitions in each direction.

27)

T-Ball Diagonal Chops: Sitting on the t-ball, walk forward, allowing the ball to roll underneath you, until your shoulders and back are resting on it. Keep your hips up so that your core is parallel to the floor by contracting the muscles around your core (hips, hamstrings, low back, and abs). Hold a MB in your hands and extend your arms to one side over one shoulder. Crunch diagonally up, bringing the MB to outside the opposite knee. (Your position on the t-ball should go from shoulders and back on the t-ball and feet flat on the floor to almost sitting on the ball and on the heels of your feet on the floor). Then lower yourself back to the starting position. Perform all your repetitions on one side then do an equal amount on the other side.

28)

MB/Plate Rotation: Start by standing with feet shoulder width apart, knees slightly bent, and hold the med ball shoulder level with arms full extended. Keeping your abs contracted, rotate your upper do by from side to side for desired repetitions.

29)

Diagonal Chop: Start by standing with feet shoulder width apart, knees slightly bent, and holding the med ball overhead to one side over the shoulder. Crunch diagonally, bringing the med ball to the outside of your hip, knee, or ankle (based on what your card says). You progress your range of motion and flexibility through the series from the hip, to the knee, and finally the ankle. Repeat the exercise for the desire repetitions and from both sides on each of the levels. A progression to this exercise is performing it on 1 foot. For example, if the left foot is planted, then the med ball should be starting over the right shoulder (i.e., opposite shoulder to opposite planted foot).

30)

Wood Choppers: This exercise is a total body movement. Start by standing with feet shoulder width apart, knees slightly bent, and holding the med ball overhead with arms fully extended above. Crunch down, letting your arms come down and pulling the med ball through your legs (knees should be naturally bending). Extend back up – coming up on to your toes, stretching your abdominals and extending your arms with the med ball overhead.

31)

MB/Plate Warm Up Circuit: This circuit is performed standing and consists of 5 exercises: rotation, diagonal chop – hit, diagonal chop – knee, diagonal chop – ankle, and wood choppers. These exercises are to be performed continuously for the desired number of repetitions, with no rest between exercises. A progression to this circuit is performing it standing on 1 foot. Perform an equal number of repetitions on each side.

32)

Overhead (OH) MB Throw Crunch: Work alone against a solid (concrete) wall or with a partner. Start by standing with feet shoulder width apart, knees slightly bent, and holding the MB overhead. As you throw the ball, crunch your abs (so bend at the waist), and throw the ball towards the bottom of the wall. It should bounce back up to you, but you will still have to bring it overhead again for each repetition.

33)

MB Side Throws: Begin by facing a sold wall (concrete) or your partner in an athletic position with a medicine all held at your side. Throw the ball, striking the wall directly in front of you so that it comes off the wall going to your opposite side. If using a partner, throw it so the ball travels a diagonal line going to the same side on your partner (i.e., your right side to his/her right side). Perform all the reps from the one side then switch and perform an equal amount on the other side. Variations to this exercise are using different stances (i.e., perpendicular or wall or partner or standing on one foot) – side facing rotational throws.

34)

Reverse Side Over Should Throw: Stand about 2-3 feet away from a solid (concrete) wall or if none available a partner. With your back toward the wall or your partner (who is NOT performing the exercise at the same time), in an athletic position, start with a med ball at your side. If you start with the ball at your right hip, you will then explosively twist and throw the ball over your left shoulder. It should come back to you in the same manner. It may take a few to get the motion down and the ball coming back to you correctly. Perform an equal number of repetitons each side II) LOWER BACK

35)

Reverse Hypers: Position your body against the front of the glute-ham machine holding the rear bar for support. Slowly raise the legs to parallel with the body by contracting the glutes and lower back. Return to starting position.

36)

Scorpions: Start by lying prone (face down) on the floor, arms out to the side at shoulder height and legs extended. Next, move one leg across your body and try to reach that heel to your opposite hand. With each repetition, alternate legs.

37)

Iron Cross: Start by lying supine (face up) on the floor, arms out to the side at shoulder height and legs extended. Next, move one leg across your body and try to reach your toes to your opposite hand. With each repetition alternate legs. Note: try to keep your leg straight as it crosses the body and both shoulders flat on the floor.

38)

Back Extension: Lying prone (face down) on the floor, place your hands behind your head. Raise your upper body off the floor. Slowly lower back down to the floor.

39)

Back Extension w/Twist: Lying prone (face down) on the floor, place your hands behind your head. Raise your upper body off the floor then twist side to side. Return the shoulders to parallel to the floor and slowly lower back down to the floor.

40)

Superman/woman: Lying prone (face down) on the floor, arms extended overhead and legs extended, raise your body off the floor by contracting the glutes and back. Slowly lower back down to the floor.

41)

Alternating Superman/woman: Lying prone (face down) on the floor, arms extended overhead and legs extended, raise your opposite arm and leg off the ground. With each repetition, alternate sides.

42)

Belly Jacks: Lying prone (face down) on the floor, arms extended overhead and legs extended, raise your body off the floor by contracting the glutes and back. Next, spread both the arms and legs then bring them back together. Finally, slowly lower back down to the floor (that is one full repetition).

43)

Kneeling Opposites/Quadruped: Start with your hands and knees on the ground. Keep your back flat and your face looking down at the ground so that your spine stays in line. Keep yourself in line as you raise and straighten your opposite arm and leg. Neither should be higher than your hips and shoulders. Focus on keeping your abdominal muscles contracted (down in and your hips and shoulders squared to the ground. With each repetition, alternate side.