Core 2
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 and Core 2). Alternatively, they can be done before/after playing/conditioning, or after an SAQ session.
Perform the circuit 3 times through with norest or minimal rest between exercises and sets.
1 & 1/4 Wood Chop (start light 8-10 each side. Add one rep each week.)
- explosive chop. quarter rep at the end
- slowly lower the weight back to starting position.
- look at your hands as you move
Stability Ball Pull In (Start with 6-8, add 1-2 reps each week as able)
- with your feet on the ball, bring your knees toward your chest.
- slowly return to the staring plank position
Side Plank Cable Row (use light weight. 8-10 reps each side)
- maintain a solid side plank position
- pull the cable or resistance band and retract the shoulders as far back as possible. think about squeezing the shoulder blades together.