Core 1
uap-preparation
A core circuit will take 10-12 minutes. The core circuits can be done 2-3 times a week alternating between the two circuits (Core 1 & Core 2). Alternatively, they can be done before or after playing or conditioning of 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 (8-10 each side. Add 2 reps each week)
- Contract your obliques to raise your hip from the floor to a side plank position.
Cook Hip Lift (6-8 reps. Add 2 reps each week)
- Start with knees bent, both feet on the floor.
- Pull one leg in tightly toward the chest.
- Push through the heel of the foot on the ground and squeeze your glute to lift your hip off the ground.
- You may not be able to get far off the ground when you first start doing these. This is normal.
- Hip, knee, and ankle should be aligned.