Core Strength Meets in the Middle - the Conference Exchange



Core Strength Meets in the Middle

Stations:

TurtL

Begin by sitting on the front edge of the TurtL with your feet on the floor. Lift your feet up with hands pressed on each side of the TurtL. Pull your knees into your chest and extend your legs out. Repeat until tired or the music stops. Add sideways crunch in addition to a straight pull by sitting on one hip. Alternate sides. Begin again if time permits.

Challenge: Turn the TurtL over so the bottom side is up and repeat the exercise.

Gymnic Balls

Lay on your back with the Gymnic Ball extended back over your head. Lift the ball and your head off the ground as you lift your legs up. Grab the ball with your feet and lower until you are just about to touch the ground. Extend arms back over head to the starting position, without the ball. Raise the ball up to the ceiling using your feet, and take it in your hands. Repeat the motion, lowering the ball back down to the starting position and your feet towards the floor without touching. Repeat until the music stops or you need to rest.

Challenge: Pike up to a V as you exchange the ball from your feet to your hands.

Core Disk

Begin seated on the Core Disk

Lift to a V twist to opposite knee, return to center, change

Twist and lift one knee toward elbow

Challenge: Keep both feet off the floor and bicycle

WeightNHoops

Begin with the hoop pressed against your back, one hand on each side of the hoop. Place your feet in a stagger stance. Twist the hoop to one side and release it the opposite direction. Rock your hips forward and back, transferring weight from the back to the front foot. Continue this until you need to rest or the music stops. Begin again if time permits.

Pilates roller

Lay with the Pilates roller along your back, lengthwise, feet and hands on the ground. Slowly extend your legs out so you are balancing on your hands. Once you have your balance, take some of the pressure off of your hands. Bicycle your legs by pulling one knee at a time towards your chest four times. Extend your legs and scissor kick by keeping the legs straight and lifting them alternating towards the ceiling four times. Repeat until the music stops or you need to rest. Begin the exercise again once rested.

Poly med ball

Side touch

Sit with your feet on the ground in front of you, knees bent, ball on top of your knees. Twist the ball to the right side of your body towards the ground and bring it across and touch to the opposite side. Repeat until tired. Challenge: lift feet off the ground and cross your ankles while moving the ball.

Figure eight

Lay on your back with the ball in front of you. Lift up one knee and pass the ball underneath and around your leg. Extend leg while bending the other leg up, moving the ball under the bent knee. Continue the bicycle motion while passing the ball back and forth in a figure eight motion.

Core Strength Assessment Worksheet

Perform each exercise as described on the station card. Once you have stopped or the time is up, check your heart rate and record it on the sheet provided.

|Station |Exercise: |Repetitions |HR |Feeling |

| |Name |How many? | |Tired/energized |

|Kettlebell | | | | |

|TurtL | | | | |

|Kettlebell | | | | |

|Gymnic ball | | | | |

|Kettlebell | | | | |

| | | | | |

|Core disc | | | | |

|Kettlebell | | | | |

|Weighted hoop | | | | |

|Kettlebell | | | | |

|Pilates roller | | | | |

|Kettlebell | | | | |

|Medicine ball | | | | |

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