Core Fitness and Other Factors
Your Core is any part of the body that is not your arms, legs, or head.
Pelvic Floor Muscles
Transverse Abdominis, Internal & External Obliques, and Rectus Abdominis
Multifidus
Erector Spinae (Posture Muscles) Longissimus thoracis
Diaphragm
Lattisimus Dorsi, Gluteus Maximus, and Trapezius
Prone – Face Down Elbows and toes Hands and toes Supine – Face Up Elbows and heels Hands and heels Side Position Elbows and side of the foot Hand and side of the foot
Prone Elbow Stand, Single Leg Raise1X10 Supine, Elbow Stand, Single Leg Raise1X10 Prone, Hand Stand, Single Leg Raise1X10 Supine, Hand Stand, Single Leg Raise1X10 Lateral, Elbow Stand, Single Leg Raise1X10 Lateral, Hand Stand, Single Leg Raise1X10 Prone, Elbow Stand3X 20 sec. Supine, Elbow Stand3X20 sec. Prone, Hand Stand3X20 sec. Supine, Hand Stand3X20 sec. Lateral, Elbow Stand3X20 sec. Lateral, Hand Stand3X20 sec. Additional Abdominal Routines (Your Choice)
Prone, Hand Stand, Single Arm Raise (Superman’s) Set-up Position (Sliders) Set-up Position, Feet spread apart (Lateral Touches) Supine, Elbow Stand, Knees Bent, Hip Thrusts Prone, Hyper-extensions (Skydivers) Prone, Stomach Jumping Jacks Etc.
5 Min. Abs. (30 seconds each routine – 2X) Crunches Side Crunch Side Crunch (other side) Toe Touches Bicycles
5 Min. Back (30 seconds each routine – 2X) Skydivers Skydivers (Twist to the right) Skydivers (Twist to the left) Unilateral leg and arm lifts (Right side, left side, etc.) Contra-lateral leg and arm lifts (Opposite leg and arm lifts)
Weight Circuits (Full body) Focus is on Injury prevention and muscle strength (not on adding size and bulk) Change exercises, duration, sets, etc. every 4 weeks (adaptation) Circuits on the track (good transition from weight training to running)