D3 Multisport: Core Strength Program, Part VI
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: 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 2: Supine Leg Curl
Repetitions: 12-20Movement: Begin with feet resting on top of the ball. Lift the hips in line with the knees and simultaneously roll the ball into the hips until only your toes are touching the ball. Return to the starting position touching the hips to the floor and immediately repeat the movement. ement.

Exercise 3: 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 4: 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 5: Superman on the FB Repetitions:
12-15Movement: Start 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 6: Supine Hip Lift on FBRepetitions:
12-20Movement: Begin with feet resting on top of the ball. Lift the hips in line with the knees psh your hips until to full extension. Return to the starting position touching the hips to the floor and immediately repeat the movement.
Exercise 7: 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 8: 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. 

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