D3 Multisport: Core Strength Program, Part III
The following is my own personal core strength workout. It’s painful but it gets results. If you want to be ripped and generate more power in the pool and on the roads this workout is for you.Most of these exercises are done with the Fit Ball [FB] a.k.a. Swiss ball, big ball, or Physio-ball.

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

Exercise 1: Bicycles
Repetitions: 20-50Movement: 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: Ab Wheel
Repetitions: 20-50Movement: Kneel on a soft surface like an Airex pad, and with both hands on opposite sides of the ab wheel, roll it out as far as you can without creating a lot of stress on your low back. To pull the wheel back in, focus on using your core to pull back the wheel. Warm up with a few easy reps before you dive into deeper reps. 

Exercise 3: Medicine ball twists
Repetitions: 20-30Movement: Start out with your behind on the floor, and your knees bent in front of you (picture 1). Start with the ball on one side and using your torso, twist to the other side and put the ball on the ground (picture 2), and then return to the other side. This is one repetition. I like to break up by passing the ball under my legs in the middle of the set (picture 3). Pass the ball quickly and from hand-to-hand under your legs and over the top of your knees. Your feet remain off the floor at all times.

Exercise 4: Hip Bridge

Repetitions: 12-20Movement: Begin with feet resting on the floor. Lift the hips in line with the knees and push your hips until to full extension. Return to the starting position touching the hips to the floor and immediately repeat the movement. To make the exercise more difficult, you can extend one leg out in front of you. 

Exercise 5: Dead Bug
Repetitions: 10-15Movement: Start out lying down on your back. Keep your feet together and clasp your fingers behind your head. Now attempt to stay low to the ground and try to move your elbows toward your feet, while moving your feet toward your elbows.

Exercise 6: Slam Ball 
Repetitions: 10-15Movement: Whole standing take the medicine ball over your head and slam it to the ground. Squat down quickly, pick up the ball and go back to the starting position for the next rep. 

Exercise 7: Elbow Bridge on FB
Repetitions: 10-15Movement: Start our kneeling behind the ball with your elbows supporting you on the ball. Balance on your knees and maintain a stable position. Contract your torso and the ball out. The less contact you have with the ball, the harder this will be. Avoid arching your back. An Advanced exercise would be repeating the same exercise from your feet. 

Exercise 8: Bicycles
Repetitions: 20-50Movement: 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 a USAT Coach of the Year.

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