D3 Multisport Core Strength Program: Part 2

D3 Multisport: Core Strength Program, Part II

Most of these exercises are done with the Fit Ball [FB] a.k.a. Swiss ball, big ball, or exercise ball.

  1. For beginners, I recommend doing one set of 5-15 reps.
  2. Start with Part I one day, Part II the next scheduled day etc.
  3. After you accomplish that, you can move on to doing Parts I& II and then Parts I, II, & III in the same day.
  4. Once you can accomplish 3. then you can add multiple sets.
  5. Go easy – these can hurt you for a few days.
  6. Quality over quantity!


Exercise 1: Bicycles
Repetitions: 20-50
Movement: Start by lying on your back. Alternate your right knee to left elbow, and vice versa. To increase the difficulty, you can increase the speed or really slow down the speed. One rep is one complete cycle of left elbow to right knee and right elbow to left knee.    

Exercise 2: Elbow Bridge using FB 
Repetitions: 10-15
Movement: Start out kneeling behind the ball with your elbows supporting you. Balance on your knees, while maintain a stable position. Contract your torso and roll your elbows out to increase difficulty. Avoid arching your back. Advanced exercise would be doing the same movements from your feet.

Exercise 3: Lying Oblique Crunches
Repetitions: 10-15 each side
Movement: Start out lying down on your side. Neck remains neutral, no “pull” on the head. Lift  comes solely from oblique.

Exercise 4: Superman on Fit Ball with Alternating Raises
Repetitions: 10-15 each side
Movement: Start out with your stomach on the ball and balance yourself with your arms and legs. Slowly raise your right leg and left arm. Watch your balance. After you return to the starting position, repeat with your left leg and right arm. This takes a little bit of coordination.

Exercise 5: Hip Lift
Movement: Start in supine position, with both feet on the ground. Push your hips up to align them with your shoulders and knees. To add difficulty extend one leg out while stabilizing on one leg. Alternate legs. 


Exercise 7
: Supine Hip Extension on FB 
Repetitions: 12-15 
Movement: Start in the prone position, with your knees and hips at 90 degrees. Fully extend your hip, then return to the starting position.   

Exercise 8: Plank to Push-Up
Repetitions: 12-24
Movement: Start in the plank position and move to the push-up position. Alternate arms each time. Work on keeping the hips even and not letting them drop. 


Exercise 9: Bicycles
Repetitions: 20-50
Movement: Start by lying on your back. Alternate your right knee to left elbow, and vice versa. To increase the difficulty, you can increase the speed or really slow down the speed. One rep is one complete cycle of left elbow to right knee and right elbow to left knee. 

Michael Ricci is a USAT Level 3 Certified Coach and the USAT Coach of the Year. He can be reached for personal coaching at mike@d3multisport.com

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