Core 1
uap-in-season-1

These core circuits will take 10-12 minutes. The core circuits can be done 2-3 times a week alternating between this and core circuit 2. Alternatively, they can be done before or after playing or conditioning, or after an SAQ session.

Perform the circuit 3 times through with norest or minimal rest between exercises and sets.

Plank (25 seconds. Add 5 seconds each week)

Shoulders hips and ankles should form a straight line.
Shoulders should be more retracted than rounded.

Oblique Bridge (10-12 each side. Add 2 reps each week)

Contract your obliques to raise your hip from the floor to a side plank position.

Rowboat (15 reps. Add 5 reps each week)

Keep your chest up and shoulders retracted. This is not a crunch.
Move slowly with balance and control. The core should be under tension for the duration of the movement.