The whole point of this program is to develop balance, and core stability to perform better in sports that take place on an unstable surface or environment such as snow or water. The plan would be to train a couple times a week for 3-4 weeks to start to see effective results.
Each circuit has 4 stations, and you have 10 minutes to go through all 4 stations. Each station has a function, perform the function as much as you can for 60 seconds. Every 10 minutes take 5 minutes of abdominals
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warm up 10 mins of aerobic exercise, relays or running or biking. Anything that might be associated to the sport you are training for. stretch a bit before working muscles. I tried diaphram breathing to center my body before this program: lie flat on back, close eyes, and breath through the abdomen.
5 min choose upper/lower abs
10 min upper body circuit
-squat w/ triceps overhead extension
-kneeling/standing bent knee rows
-standing triceps extension, or dead lifts.
-lie on stability ball and extend arms out with weight in hand, move weight from left to right side of body and use torso to balnace and stablilize.
5 min choose oblique abs
10 min lower body circuit
-alternating lunges (standing, left, right center)
-walking lunges, with or without weight
-jump squats (try on bosu ball to make harder)
-find a focus point on the ground and jump from left to right. then, find a bench and hold the center and jump from either side.
5 min choose rectus abdominis
10 min circuit where you choose your own stations. choose an upper and then a lower and alternate between the two until time runs out.
5 min choose any exercise associated to abdominal exercises (try "the frog", face down bridge/plank position, neutral spine, as you bring knee to chest. alternate left and right. keep torso stable and shoulders even)
10 min circuit to choose any stations you like until time runs out.
STRETCH! hold each stretch slowly, 30 seconds. Try the back extension, child pose, or runners stretch (will upload pictures ASAP) ---
References:
our class text.
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