D3 Multisport: Core Strength Program, Part IV
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: Oblique Crunch on FB
Repetitions: 12-24Movement: Start with one of your hips on FB and your feet firmly planted on the ground or wedged against a wall for leverage. If you are on your right hip, then put your left hand behind your head and drop to your right side and then come back up. 

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: X-Band Walk
Repetitions: 12-20 steps in both directionsMovement: First, you take the band and step on it. Then you cross it over and pull it up to your shoulders, creating an X. Keep the tension on the band by pulling up and trying to keep your hands at shoulder level. From here, you’ll take steps to your left and once you’ve reached the desired amount of reps, you can now go in the other direction. 

Exercise 4:  Squat Rows
Repetitions: 10-15Movement: Using a band or cable machine in the gym, you’ll squat while your pull (row) the band toward you. As you come back out of your squat you can let up on the tension on the band. 

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: Back extensions on the FB 
Repetitions: 12-15Movement: Start with feet firmly on the floor, and the stomach on the FB. Using your trunk, lift your upper body to parallel on the ball (watch for overextension).

Exercise 7: Russian Twist on FB 
Repetitions: 12-15Movement: Lying with your back on the Fitball, and your feet firmly planted on the ground, rotate a medicine ball (MB), from left to right and back again. One full repetition is a full cycle of Middle, Left, Middle, Right, Middle, Left. To increase difficulty you can use a heavier MB and/or increase the speed of the exercise. 

Exercise 8: Oblique Crunch on FB
Repetitions: 12-24Movement: Start with one of your hips on FB and your feet firmly planted on the ground or wedged against a wall for leverage. If you are on your right hip, then put your left hand behind your head and drop to your right side and then come back up. 

Michael Ricci is a USAT Level 3 Certified Coach and a USAT Coach of the Year. 

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