D3 Multisport Core Strength Program: Part 3

D3 Multisport: Core Strength Program, Part III

  • Days per week: 2-3 (max)
  • For beginners, I recommend doing one set of 5-15 reps.
  • I would start with Part I one day, Part II the next scheduled day etc.
  • After you accomplish that, you can move on to doing Parts I & II and then Parts I, II, & III in the same day.
  • Once you can accomplish D then you can add multiple sets.
  • Go easy – these can hurt you for a few days.
  • Quality over quantity!

Exercise 1: Crunches with the FitBall [FB].
Repetitions: 15-25 
Movement: Place feet on the floor and stabilize your body with your hips off the ball. Come up for a ‘crunch sit up’. Advanced exercise would be alternating opposite elbow to opposite knee.

   

Starting position (left), finish position (right).

Exercise 2: Pike Roll Out and In
Repetitions: 5-15
Movement: Start from a stable push-up bridge position. Maintain straight leg position. Raise hips and shoulders and return to starting position. Avoid arching back in push-up position (as I am doing slightly in this photo). Advanced movement would be to increase tempo.

   

Starting position (left), pike position (right).

Exercise 3: Knee to Chest (the REAL ab-roller)
Repetitions: 5-15
Movement: Start from a stable push-up bridge position. Flex at hip, pulling ball toward your torso raising hips slightly. Return to starting position. Avoid arching back in push-up position (as I am doing slightly in this photo). An advanced movement would be to increase tempo or use 1 leg.

   

Starting position (left), knee to chest (right).

Exercise 4*: Advanced Oblique
Repetitions: 10-15
Movement: Lie on your side. Support you upper body with your elbow. “Upper” arm flat against your side. Body is straight, chest/hips perpendicular to the ground. Lift hips so waist is about 8-12″ off the ground and hold for 10s, lower slowly for 5s back to ready position. Suggest 5 reps each side for beginners. Work yourself up to 10 reps.

   
Starting position (left), up position (right).

Exercise 5*: Pikes
Repetitions: 10-15
Movement: Hands together on the ground. Arms straight and directly under your shoulders. Make a triangle. The points of the triangle are your hands, shoulder and feet. On your toes, keep body perfectly straight. Slowly open upwards by rotating torso outwards. Keep both arms straight (one will be coming off the ground). Continue to rotate until you have gone 90 degrees and you are in a “crucifixion” position, arms fully extended (one still on ground). Hold, return, rotate other direction. Repeat as desired. Advanced exercisewould be as pictured with yur ankles apart.

   
Starting position (left), starting to ‘open’ up (right).

 
Fully open, with ankles apart.

Exercise 6: Crunches with the FitBall [FB]. 
Repetitions: 15-25 
Movement: Place feet on the floor and stabilize your body with your hips off the ball. Come up for a ‘crunch sit up’. You can alternate opposite elbow to opposite knee if you wish.

   

Starting position (left), finish position (right).

Michael Ricci is a USAT certified coach. He can be reached for personal coaching at
mike@d3multisport.com.

Coaching is

Right Here!