core
COACH : cal
WEEKS: 8
DAYS: 4/5 per week
This program builds the body from the midsection out through a combination of core-focused movements, strength building elements and monostructural workouts. Developing a powerful core that fluidly transmits power from one end of the body to the other is essential to sports performance and safely increasing explosiveness and strength.
Sample workouts:
Day one:
Dynamic Warmup (triggerpoint, mobility, flexibility, etc.)
CIRCUIT: Physioball Crunch (3/20x40), Broad Jumps (3x5), DB Clean to Press (3x5), DB Pushup to Ros (3x5), DB Walking Lunges (3x8), Alternating Prone Superman (3x8), Side Plank (3x:20), Single Leg Glute Bridge (3x5)
Day two:
Dynamic Warmup (triggerpoint, mobility, flexibility, etc.)
Pool Workout (800m)
Rope/Core Circuit Conditioning (10x:30 jump rope and 10x:30 Core Circuit with :20 rest)