BOSU® Ballast Ball Core Challenge Exercises
Core Connection
Mindy Mylrea
2011
The core is the powerhouse of the body and we should attack the core from every angle and in every way. This workshop is jam packed with critical cutting edge core research as well as three amazing Ab and back routines using the Stability ball, small ball, and the Gliding discs. We will also throw in the ropeless jump rope for added core connection. You will learn three Core training routines as well as numerous stand-alone add ons sure to please every fitness level.
Core Anatomy
Rectus Abdominis
Internal and External Obliques
Transverse Abdominis
Erector Spinae / lumbar
Training Techniques
Functional vs Isolated
Bracing vs Hollowing
Flexion , Extension, Rotation
Load
Training Tools
Gliding Discs
Stability Ball
Bender Ball
RopeLess Rope
Core Power Exercises
|Gliding Discs |Exercises Descriptions |Notes |
|Standing |*Squats with twist | |
| |*Curtzy lunge | |
| |*Side lunge with leg lift balance | |
| |*Back lunge with rope | |
| |*loaded lunge | |
|Prone |*Plank tuck, pike, extend | |
| |*Road Runner – Alternate, twist under, side bend | |
| |*Progressive one leg pull in | |
| |*Dolphin progression | |
| |*Elbow plank cork screw | |
| |*Back Extension – swimming | |
|Seated to Supine |*(with BBall) V sit progressions | |
| |*(with BBall) bicycles | |
| |*(BBall Only) Scissors | |
| |*Vsit with rope | |
| |*Discs to feet transfer | |
|Side Lying |•(with BBall) Arm extension , leg swing | |
| |(BBall only) side lying lift | |
| |With rope | |
|TABATA |Core Slide variations | |
| |20/10 intervals - 8 rounds | |
|Partner | | |
|Seated to Supine |•Bicycle | |
| |*Figure 8’s | |
| |*Straight Leg circles | |
| |* BBall resist | |
| |*Disc transfer | |
| |*med Ball throw add on | |
| |*Med Ball pass push | |
|Kneeling to Prone |•Disc Slide | |
| |*Med ball pass | |
| |*Med ball push up throw | |
|TABATA |Wood chop | |
| |Standing twisted rope swing | |
| |Seated V with ball and ropes | |
| |Swim | |
|STABITITY BALL |•Torso twists, circles , side bends , flex and extend | |
|Standing |*Total body balance challenge | |
|Kneeling to Prone |•Plank straight arm and elbow –leg pattern – tuck in , straight, leg out to| |
| |side, x under | |
| |*Circles, patterns , positioning | |
| |*oppositional arm and leg extend | |
| |* Feet on ball - leg patterns | |
Thanks so much for attending
Mindy Mylrea
Bibliography
Baechle, Thomas, and Roger Earle. 2000. Essentials of Strength Training and Conditioning. 2nd ed. San Diego: National Strength and Conditioning Association.
Bompa, Tudor. 1999. Periodization Training for Sports. Champaign, IL: Human Kinetics
Brungardt, Kurt, Brett, and Mike 2006 The Complete Book of Core Training, New York Hyperion
Brittenham, Dean and Greg 1997 Stronger Abs and Back, Champaign IL Human Kinetics
Delavier, Frederic 2003 Women’s Strength Training Anatomy,
Champaign IL Human Kinetics
Calais-Germain, Blandine 1993 Anatomy of Movement Seattle,WA Eastland Press
Mylrea, Mindy 2006 All About Abs dvd Santa Cruz, CA FitFlix Productions
Bender, Leslee 2007 Advanced Core Training dvd Santa Cruz,CA FitFlix Productions
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