ABS, CORE STABILITY, & MED BALL TRAINING

 

Most people refer to the core as the abdominal, oblique (sides), and lower back regions--those areas involved in rotating and twisting. Some refer to it as the entire trunk/torso and back area--from the shoulders to the hips--all areas that help to stabilize the spine (because these muscle groups attach to the spine).

Core training will help an athlete in any sport. Below are some sample core workouts and core exercises.

 

 

CORE STABILITY WORKOUTS

Pick ONE of the following workouts and complete the entire thing twice (2 sets), with a 2 minute break between each set.  Complete the required amount of time for each exercise depending upon your level of training.

 

WORKOUT #1

 

 

Right Plank

No Rest

Left Plank

:30

Rest

Center Plank

:30

Rest

Right Plank

Top Leg Out

No Rest

Left Plank

Top Leg Out

:30

Rest

Center Plank Alternate Leg Raise

2:00 Break &

Repeat

Basic Level

:30

 

 

:30

 

 

:30

 

 

:30

 

 

:30

 

 

:30

 

 

Advanced Level

1:00

 

 

1:00

 

 

1:00

 

 

1:00

 

 

1:00

 

 

1:00

 

 

Elite

Level

1:30

 

1:30

 

1:30

 

1:30

 

1:30

 

1:30

 

MAXXED OUT!!

2:00

 

2:00

 

2:00

 

2:00

 

2:00

 

2:00

 

 

 

WORKOUT #2

 

 

1 Leg Crunch Left

No Rest

1 Leg Crunch Right

:30

Rest

Bicycle

:30

Rest

Alternating

Superman

No Rest

Butt Raises

:30

Rest

Med Ball Twists

2:00 Break &

Repeat

Basic Level

:30

 

 

:30

 

 

:30

 

 

:30

 

 

:30

 

 

:30

 

 

Advanced Level

1:00

 

 

1:00

 

 

1:00

 

 

1:00

 

 

1:00

 

 

1:00

 

 

Elite

Level

1:30

 

1:30

 

1:30

 

1:30

 

1:30

 

1:30

 

MAXXED OUT!!

2:00

 

2:00

 

2:00

 

2:00

 

2:00

 

2:00

 

 

 

WORKOUT #3

 

 

Hanging Leg Raise

:30

Rest

Ins-Outs

:30

Rest

Supermans

No

Rest

V-Ups

:30

Rest

Outer Crunches

:30

Rest

Scissor Kicks/

Over-Unders

2:00 Break &

Repeat

Basic Level

:30

 

 

:30

 

 

:30

 

 

:30

 

 

:30

 

 

:30

 

 

Advanced Level

1:00

 

 

1:00

 

 

1:00

 

 

1:00

 

 

1:00

 

 

1:00

 

 

Elite

Level

1:30

 

1:30

 

1:30

 

1:30

 

1:30

 

1:30

 

MAXXED OUT!!

2:00

 

2:00

 

2:00

 

2:00

 

2:00

 

2:00

 

 

 

CORE POWER & ROTATION WORKOUTS

Pick ONE of the following workouts and complete the entire thing twice (2 sets), with a 2 minute break between each set.  Complete the required number of reps for each exercise depending upon your level of training.  The first number is the reps for the first set, and the second number is for the second set.

 

WORKOUT #1

 

 

Explosive Med Ball Crunch

:30

Rest

Wood Choppers Left

No Rest

Wood Choppers Right

:30 Rest

Reverse Crunches

:30 Rest

Standing Med Ball Rotations

:30 Rest

Overhead Med Ball Sidebends

2:00 Break &

Repeat

Basic Level

:30

 

 

:30

 

 

:30

 

 

:30

 

 

:30

 

 

:30