core strength session - post season for john

This session can be completed in about 45 mins if each movement is completed for 1 minute per side/ direction...

Equipment: Mat, pair of dumbbells

scuttle to the left

scuttle to the right

scuttle back

skuttle forwards

bunny forwards with dumbbells

bunny backwards with dumbbells

bunny left with dumbbells

bunny right with dumbbells

skate forward with dumbbells

skate backwards with dumbbells

standing oblique crunch to high elbow side punch

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

drinks

side plank with sweeper rotations

crunch and press one dumbbell

reverse bridge

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

dead bug, supine, using dumbells

prone swimmers, using dumbbells

compound curl, press, triceps press

dumbbell or kettlebell swing

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

reverse crunch throwdown

Page updated

Google Sites

Report abuse