Summer Training

Core/Strength Each Week
2 x week each of the following. You choose which days you do which core/strength.

• 1 minute abs (curls, sit-ups, obliques, opposite elbow to opposite knee, bicycles), 20 – 25 push-ups. OR 3 – 4 sets of 1 minute “pain thresh” with 10 pushups per set.
• Core 1: 10 x double leg bridges, 10 x single bridges on each side, 10 x superman, 1 minute center plank, 1 minute side plank on each side, 1 minute single leg bridge with leg circles and swings on each side, 20 – 25 pushups.
• Core 2: 10 x extended arm circles w/shoes clockwise, counter clockwise, 10 x extended arm lifts w/shoes hands up, hands out, hands down. Sumo w/elbows inside knees 10 x clockwise circle, 10 x counter clockwise circle, 10 x two foot toe raise, 10 x 1 foot toes raise on each foot, 20 – 25 push-ups