View Workout (Chris Parker)
Core Workout
August 10, 2010 (Afternoon)
Exercise Type: Other
Comments:
Each station 60 seconds with 30 second rest. Repeat circuit
Station # 1 SINGLE LEG SQUAT
Stand holding a BB between hands in front of the torso. Lift BB upward while flexing knee to execute a single leg squat. Return to starting position. Perform 8 to 12 repetitions on each leg.
Station # 2 TORSO ROTATION
Stand in a forward flexed position (hip flexion) with knees bent. Hold the BB between hands with arms extended towards the floor. Rotate torso to the right (R), lifting BB towards ceiling. Return to center. Repeat to left (L) side. Perform 8 to 12 repetitions total
Station # 3 PUSH UP TO T-STAND
Place both hands on the dome of the BT in a push up position. Perform push up (on toes or knees), move to T-stand pose, and return to push up position. Complete 8 to 12 repetitions total, alternating to L and R sides.
tation # 4 SUPINE BALL LIFT
Lie on the floor with back, shoulders and head touching. Hold the BB in between the lower legs. With bent or straight legs, lift the BB towards the ceiling and lower back towards the floor. Perform 8 to 12 repetitions.
Station # 5 QUADRUPED ALTERNATING FLEXION/EXTENSION
Place both hands on the floor and center one knee on the dome of the BT with bent leg. Extend opposite leg behind keeping the foot off of the floor. Extend arm that is opposite to the extended leg. Flex elbow of extended arm and knee of extended leg at the same time, moving arm and leg towards the center of the body. Then, return to extended arm and leg position. Perform 8 to 12 repetitions on each side.
Station # 6 TORSO TRIPLE ROTATION
Stand with feet placed directly under the hips. Hold the BB between hands. Rotate torso in quick succession as follows: 1) slightly backward to the R while lifting the ball upward, 2) slightly forward to the L while lowering the ball downward, and 3) slightly backward to the R while lifting the ball upward. Repeat exercise starting with the BB lifted in the upward position. Perform 8 to 12 repetitions, alternating starting positions.
Station # 7 ALTERNATING BACKWARD LUNGE
Stand on the dome of the BT. Perform alternating backward lunges. Lift arms above the head during the lunge. Complete 8 to 12 repetitions.
Station # 8 SUPINE TORSO FLEXION, or BALL CURL UP
Lie supine on the BB with head positioned towards the floor, knees bent, feet on the floor and arms crossed at chest level. Perform torso flexion, or ball curl up without going to a full sit-up position. Return to starting position. Complete 8 to 12 repetitions.
Station # 9 SINGLE LEG PLANK
Place forearms on the BB in a plank position with knees or toes on the floor. Lift 1 leg off of the floor. Hold for 3 to 5 seconds. Return to starting position. Repeat exercise with opposite leg. Perform 8 to12 repetitions.
Station # 10 ALTERNATING FORWARD LUNGE WITH BALL LIFT
Stand on the floor with the BB held between hands. Position the BT in front a couple feet away. Lunge forward, place R foot on the dome of the BT and lift the BB upward to the R with a slight backward rotation of the torso. Return R foot to starting position. Repeat exercise on L side. Perform 8 to 12 repetitions total.