Core 2
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 1. Alternatively, they can be done before or after playing or conditioning, or after an SAQ session.
Perform the circuit 3 times through with no rest or minimal rest between exercises and sets
Stir the pot (6 circles each direction. Add 2 reps each week)
- Maintain a good plank position with shoulders hips and ankles in a line.
- Place your feet wider apart to make the exercises slightly easier if necessary.
- With shoulders retracted and fingers interlaced, move the stability ball in small circles.
Stability Ball Pike (8-10 reps. add 2 reps each week)
- Start in a plank position with shoulders retracted.
- With the core engaged, initiate the movement of the ball with your lower abs.
- Bring the ball forward and hips up until your upper body is in a handstand position.
Stability Ball DB Paused Russian Twist (8 reps each side. Add 2 each week)
- Use your glutes to keep your hips up
- Keeping your shoulders retracted and arms straight, rotate to one side and then the other for one rep.