North Somerset AC
NORTH SOMERSET ACCORONA CORECore (or trunk) training underpins sport, health, fitness, posture, so should be a regular part of any training session. I have listed a few combinations that you can use. Basic versions are without equipment, although equipment can be used for many of these if you have it. We also do large amounts of exercise with Medicine balls, suspension system, gym ball, ab wheel etcPLEASE ENSURE THAT YOU ADHERE TO ALL SAFETY INSTRUCTIONS (GOVERNMENT, PARENTS ETC) WHEN CARRYING OUT THESE ACTIVITIES. UNDERSTANDINGWhere the exercises show 45/60secs. The first figure is for Primary age children (45 secs), the second is for Secondary (60 secs)TIPSChallenge yourself to improve week on week. We have organized a 4-level challenge. Can you handle the ‘Legend’ versions by September?Take your time with the exercises. Do them correctly. Good form means you will get fitter/stronger/injury prevention. Doing the exercises incorrectly will dilute the benefits, and may even cause injuryUse music to enhance your workout – Don’t annoy your neighbours!Enjoy – Fitness/health is meant to be fun. Good for body and mind. If you enjoy something, you are more likely to find time for itEnsure you warm-up thoroughly before starting this. 2-3 minutes of jogging on the spot, jumping jacks, side-steps, spotty dogs, rope skipping etc. Also (ideally) mobilise and dynamic stretching (see sheet)Always finish up with a full-cool-down (see sheet)BASIC CORE EXERCISES + ABS 300 – V2CYCLE CRUNCHESSINGLE-LEG V-SITDEAD BUGDOUBLE-LEG V-SITWHEELBARROW (FORWARD, SIDEWARD & BACKWARD)SIT-UP WITH REACHBEAR CRAWL (FORWARD & BACKWARD) OPTIONAL PRESS-UPSSIT-UP WITH ROTATIONRUSSIAN TWISTS – FEET ON FLOOR, IN AIR – MOVEMENTS SLOW OR FASTSIT-UP WITH 4 X PUNCHESOBLIQUE ANKLE TAPS (SLIDERS)PRESS-UP TO PLANKCRUNCHESLEG RAISE – FLUTTER KICKS, CROSS-OVERS, CIRCLES, CYCLING ETCFRONT SUPPORT – KNEE TO SAME ELBOW, OR KNEE TO OPPOSITE ELBOWSPEED-TDISH/HOLLOW BODY HOLD – DYNAMIC OR STATICPLANK – STATIC OR DYNAMICOBLIQUE PLANK – STATIC, DYNAMIC OR LATERAL WALKTHE PUPPETEERCLOCK BRIDGEPENDULUMFRONT SUPPORT – STATIC HOLDSUPERMANCORE & TRUNK CONDITIONING – V2TIGER (ABS 300) – 1Athlete decides on an exercise from the ‘Abs-300’ sheet (above), and a number (see below challenges), eg 20 x Russian twists. Work through the exercises until you reach the total you have set yourself. Plenty of varietyAny ‘static’ exercises should ideally be ‘dynamic’ (Plank, oblique plank, dish etc).Each 2 seconds = 1 point, eg 30 second plank is worth 15 points ATHLETE – 200 exercises (10 minutes to complete)OLYMPIAN – 225 exercises (11 minutes to complete)SUPERHERO – 250 exercises (13 minutes to complete)LEGEND – 300 exercises (15 minutes to complete)CORE & TRUNK CONDITIONING – V2 LYNX – 1ROCKING PLANK – 30 SECS, FOLLOWED BY A 10M WHEELBARROW WITH PARTNER 3/4 REPSRUSSIAN TWISTS – RAINBOW45/60 SECSOBLIQUE PLANK – 30 SECS, 20 SECS, 10 SECS PER SIDE – NO DROP-DOWN BETWEENXDISH – STATIC (OPTION OF ROCKING FORWARDS AND BACKWARDS)45/60 SECSOBLIQUE ANKLE TAPS45/60 SECSLEG RAISE COMBO – PADDLES, RAISES, CROSS-OVERS, CYCLES ETC45/60 SECSDEAD BUG – INDIVIDUAL60/90 SECSCORE & TRUNK CONDITIONING – V2COUGAR (BOXING) – 1* THIS CAN BE SHADOW-BOXING *BOXING SIT-UPS WITH 4 PUNCHES45/60 SECSSTATIC BOXING IN ‘BITE’ POSITION45/60 SECSMINI-SPIDERS/BEAR CRAWL + OPTIONAL PRESS-UPS45/60 SECSRUSSIAN TWISTS WITH CONE PLACEMENT45/60 SECSDISH WITH SMALL BOXING MOVEMENTS45/60 SECSFRONT SUPPORT – KNEE TO SAME ELBOW20/30 SECSFRONT SUPPORT – KNEE TO OPPOSITE ELBOW OR THROUGH20/30 SECSDEAD BUG – COACH LEADS60/90 SECSCORE & TRUNK CONDITIONING – V2JAGUAR (CONTINUAL) – 1SELECT 8/10 CORE EXERCISES FROM ABS-300 ABOVE). CARRY OUT EACH ONE FOR 30 SECONDS WITH 15 SECONDS RECOVERY FOR AGREED TIME. WHEELBARROW 4 X 20MCORE & TRUNK CONDITIONING – V2SNOW LEOPARD (MEDICINE BALL) – 1* CAN USE FOOTBALL/BASKETBALL * MB SIT-UPS WITH PUSH BACK TO PARTNER OR CHEST PUSH OFF WALL45/60 SECSMB SIT-UPS WITH DOUBLE ROTATION AND PUSH BACK TO PARTNER OR CHEST PUSH OFF WALL45/60 SECSMB SIT-UPS WITH REACH45/60 SECSMB DISH – STATIC – BALL BETWEEN FEET30/45 SECSMB RUSSIAN TWISTS45/60 SECSMB DOUBLE-LEG V-SITS45/60 SECSMB CRAB WALKS45/60 SECSMB SINGLE-LEG V-SITS45/60 SECSDEAD BUG – INDIVIDUAL 60/90 SECSCORE & TRUNK CONDITIONING – V2PUMA – 1BEAN BAG/CONE PLANK – ELBOW DOWN, BEAN BAG AROUND8/10 PER SIDERUSSIAN TWISTS WITH CONE PLACEMENT45/60 SECSBEAN BAG/CONE FRONT SUPPORT – ON HANDS BEAN BAG AROUND 8/10 PER SIDEBEAN BAG DISH – BEAN BAG FROM SIDE TO SIDE ABOVE HEAD45/60SIT-UPS WITH 4 PUNCHES45/60 SECSSTATIC SIT-UPS WITH WIDE BOXING45/60 SECSSUPERMAN – DYNAMIC45/60 SECSWHEELBARROW RACE4 X 10MCORE & TRUNK CONDITIONING – V2CHEETAH – 1PLANK WITH PUSH-THROUGH TO HIGH-FIVE PARTNER/TOUCH ‘SOMETHING’45/60 SECSRUSSIAN TWISTS – SLOW – FEET IN AIR 45/60 SECSMOVING OBLIQUE PLANK4/6 X 30 SECSCRUNCHES45/60 SECSMINI-SPIDERS/BEAR CRAWLS WITH OPTIONAL PRESS-UP45/60 SECSOBLIQUE ANKLE TAPS45/60 SECSWHEELBARROW – INCLUDING 1 X BACKWARDS, 1 X SIDEWARDS4/6 X 10MCORE & TRUNK CONDITIONING – V2PANTHER – 1PLANK TO OBLIQUE PLANK4/6 X 25 SECSSPIDERMAN/BEAR CRAWL + PRESS-UP WITH PARTNER3 X 2 X 10MV-SIT – SINGLE LEG45/60 SECSSUPERMAN – DYNAMIC 45/60 SECSOBLIQUE ANKLE TAPS45/60 SECSDISH WITH RUNNING ARMS (OR ROCKING FORWARDS AND BACKWARDS)45/60 SECSWHEELBARROW3 X 20MCORE & TRUNK CONDITIONING – V2LION – 1LATERAL PLANK WALK45/60 SECSCYCLE CRUNCHES45/60 SECSV-SITS – SINGLE LEG45/60 SECSRUSSIAN TWISTS – FEET ON FLOOR – FULL RANGE OF MOVEMENT45/60 SECSSPEED T45/60 SECSOBLIQUE ANKLE TAPS45/60 SECSDISH – LEG FLUTTER KICKS45/60 SECSDEAD BUG - INDIVIDUAL60/90 SECSCORE & TRUNK CONDITIONING – V2LEOPARD – 1CLOCK BRIDGE – 2 ROTATIONS EACH WAY WITH EACH HANDXSIT-UPS WITH TWIST45/60 SECSSIT-UPS WITH REACH45/60 SECS5 PRESS-UPS, 20 SECS PLANK, 4 PRESS-UPS, 20 SECS PLANK, 3 PRESS-UPS, 20 SECS PLANK, 2 PRESS-UPS, 20 SECS PLANK, 1 PRESS-UP, 20 SECS PLANK – AS MANY PRESS-UPS AS POSSIBLEXV-SITS – DOUBLE LEG45/60 SECSREVERSE PLANK – ALTERNATE LEG TO CHEST (BENT OR STRAIGHT)30/45 SECSWHEELBARROW RACE6/8 X 5MCORE & TRUNK CONDITIONING – V2POLAR BEAR – 1PENDULUM – 4 X 180 DEGREE SWINGS – 2 EACH LEG IN AIRXCROSS-LEGGED/BUTTERFLY SIT-UPS40/45 SECSTHE PUPPETEER45/60 SECSCLOCK BRIDGE – 2 ROTATIONS EACH WAY WITH EACH HANDXDISH – CRUCIFIX HOLD45/60 SECSSPEED T60/75 SECSDEAD BUG – COACH LEADS60/90 SECSCORE & TRUNK CONDITIONING – V2 BOXING/CORE H.I.I.T.30 SECONDS PER EXERCISE – CONTINUAL * STRAIGHT FROM 1 EXERCISE TO THE OTHER, NO RECOVERY *1 - BOXING – HAND-SPEEDROCKING PLANK2 - BOXING – POWER – 10 PUNCHES + 1 SQUAT JUMPSINGLE-LEG V-SIT3 - BOXING – HAND-SPEEDRUSSIAN TWISTS4 - BOXING – POWER – CONTINUALDISH5 - BOXING – HAND-SPEEDSIT-UP WITH REACH6 - BOXING – POWER – 4 PUNCHES + 1 SQUATCYCLE CRUNCH7 - BOXING – HAND-SPEEDLEG RAISE WITH PADDLE8 - BOXING – POWER – CONTINUALROCKING OBLIQUE PLANK - RIGHT 9 - BOXING – SPEEDROCKING OBLIQUE PLANK – LEFT10 - BOXING – POWER & HAND-SPEEDDOUBLE-LEG V-SITATHLETE = UP TO NUMBER 7 – NO STOPPING!OLYMPIAN = UP TO NUMBER 8 – NO STOPPING!SUPERHERO = UP TO NUMBER 9 – NO STOPPING!LEGEND = UP TO NUMBER 10 – NO STOPPING!CORE & TRUNK CONDITIONING – V2 TIMBER WOLF – 1BEAR CRAWLS + PRESS-UPS – 2 METRES FORWARDS, 1 METRE BACKWARDS6/8 X 2M FORWARDCYCLE CRUNCH45/60 SECSV-SITS – DOUBLE LEG45/60 SECSOBLIQUE PLANK – 30 SECS/20 SECS/10 SECS PER SIDE30/20/10 SECSSTATIC DISH – CRUCIFIX45/60 SECSSPEED T45/60 SECSDYNAMIC SUPERMAN45/60 SECSDEAD BUG – INDIVIDUAL60/90 SECSCORE & TRUNK CONDITIONING – V2 ANACONDA – GYM BALL ROLL-OUTS – ARMS ON BALL, KNEELING ON FLOORAGEPLANK – FEET ON BALL30/45 SECSPLANK – ARMS ON BALL30/45 SECSSIT-UPS – SITTING ON BALLAGEJACK KNIFE (SQUAT THRUSTS – LEGS ON BALL) AGEV-SITS – TRANSFERRING BALL FROM FEET TO HANDS AND BACKAGERUSSIAN TWISTS – SITTING ON BALL30/45 SECSHAMSTRING BRIDGE – FEET ON BALL (DYNAMIC OR STATIC)45/60 SECS ................
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