core strength session - post season

This session can be completed in about 50 mins to 75 mins (dependant on rest periods) if each movement is completed for 1 minute per side/ direction...

Equipment: Mat, pair of dumbbells, medicine ball

front lunge with lateral external rotation

Lift arms in a "chicken" motion as the lunge is made

rear lunge with weight raise to front kick

Complete set on one leg, then swap to other leg for the next set

oblique frog crunch

reverse bridge

Start off by forming a bridge with bent legs, then straighten one at a time; then hold

flutter kicks

Start with both feet just off the ground and cross one foot under the other, slowly raising the legs up to the angle shown here, then carry on back downwards

prone pass around in hyper-extension

Can be performed with a single dumbbell or medicine ball

standing oblique crunch to high elbow side punch

lunge jump (alternate legs)

Can also be performed with a single plate, kettlebell or ball; hold close to chest

dead bug, supine, using dumbells

prone swimmers, using dumbbells

glute bridge, arms and one legs extended

oblique knee dips in tall plank, hands on medicine ball

oblique knee dips in tall plank, one foot on medicine ball

medicine ball rollup to squat, then controlled return

one-handed dumbbell snatch

one-legged dumbbell romanian deadlift

knee raise with twist

Can also be performed with a single plate, kettlebell or two-handled ball

dumbbell or kettlebell swing

Can also be performed with a single plate, kettlebell or handled ball