core, balance & reactive training
DESCRIPTION
A. Core, Balance & Reactive Training. Strength Phase I. Approximate Time: 20 Min. Required Equipment : Stability Ball Step. Purpose: Progress the body’s CBR ability. Notes: Complete recommended number of reps. Log if unable to complete reps or if not fatigued by last rep. - PowerPoint PPT PresentationTRANSCRIPT
Core, Balance & Reactive Training
StrengthPhase I
Required Equipment :• Stability Ball• Step
Approximate Time:20 Min
Optional Equipment :• Metronome• Mat• Heart Rate Monitor
Purpose: Progress the body’s CBR ability.
Notes: Complete recommended number of reps. Log if unable to complete reps or if not fatigued by last rep.
A
Cardiovascular
Follow along with video at your own pace or complete each of the following exercises for 15 seconds.
1. Jog In Place2. High Knees3. Butt Kickers4. Front-Back Jumps
5. Side-Side Jumps6. Twisting Jumps7. Vertical Climbers8. Jumping Jacks
Warm-UpClick to Begin
2 Min15 Sec30 Sec
DurationPer ExerciseRest (after
all Ex)
Muscular
Follow along with video or complete each of the following exercises 4 times without restriction and then four times using opposing muscles to create resistance.
1. Trunk Twists2. Lateral Arm
Raises3. Deadlifts
4. Windmills5. Arm crossovers6. Squats
Warm-UpClick to Begin
44
5 Sec
ROM RepsAntagonist
RepsRest
Superset to followUpcoming Exercises:• Military Push-up• Standing Arm Band X-over
* Prepare equipment for both exercise as there is no rest between them.
StaBall Crunch
Set-up: Center of ball below belly button. Feet flat on ground. Spine in contact with ball from tailbone to shoulder blades.
Movement: Squeeze abdomen to pull shoulder blades up and away from ball
Tip: Don’t bounce at bottom of movement.
Core - StabilityClick for Demo
Reps 10Tempo C1/I0/E3Rest 0 Sec
Prone Forearm Plank
Set-up: Toes and forearms on the ground. Straight line from heels to shoulders. Actively contract all stabilizing muscles, butt, abs, hamstrings, quads.
Tip: Think of bracing your body to catch something about to be dropped on your butt.
Core - Strength
Reps 1Hold 20 SecRest 2 Min
StaBall Crunch
Set-up: Center of ball below belly button. Feet flat on ground. Spine in contact with ball from tailbone to shoulder blades.
Movement: Squeeze abdomen to pull shoulder blades up and away from ball
Tip: Don’t bounce at bottom of movement.
Core - StabilityClick for Demo
Reps 10Tempo C1/I0/E3Rest 0 Sec
Prone Forearm Plank
Set-up: Toes and forearms on the ground. Straight line from heels to shoulders. Actively contract all stabilizing muscles, butt, abs, hamstrings, quads.
Tip: Think of bracing your body to catch something about to be dropped on your butt.
Core - Strength
Reps 1Hold 20 SecRest 2 Min
Step Up to Balance (Left)
Set-up: Face step with 80% of body weight on right foot. Left foot on step with both feet straight forward.
Movement: Transfer weight to left foot and lift right leg past the other until right thigh is parallel with ground.
Tip: Keep eyes forward and shoulders high and facing straight forward.
Click for DemoBalance - Strength
Reps 10Tempo C3/I0/E3Rest 0 Sec
Step Up to Balance (Right)
Set-up: Face step with 80% of body weight on left foot. Right foot on step with both feet straight forward.
Movement: Transfer weight to right foot and lift left leg past the other until left thigh is parallel with ground.
Tip: Keep eyes forward and shoulders high and facing straight forward.
Click for DemoBalance - Strength
Reps 10Tempo C3/I0/E3Rest 2 Min
Step Up to Balance (Left)
Set-up: Face step with 80% of body weight on right foot. Left foot on step with both feet straight forward.
Movement: Transfer weight to left foot and lift right leg past the other until right thigh is parallel with ground.
Tip: Keep eyes forward and shoulders high and facing straight forward.
Click for DemoBalance - Strength
Reps 10Tempo C3/I0/E3Rest 0 Sec
Step Up to Balance (Right)
Set-up: Face step with 80% of body weight on left foot. Right foot on step with both feet straight forward.
Movement: Transfer weight to right foot and lift left leg past the other until left thigh is parallel with ground.
Tip: Keep eyes forward and shoulders high and facing straight forward.
Click for DemoBalance - Strength
Reps 10Tempo C3/I0/E3Rest 2 Min
Recoil Forward Jump
Set-up: Shoulders over knees over toes, hands in front of chest.
Movement: Drive elbows and jump backward. Land on fore feet and immediately spring back forward. Land on fore feet and lower into starting position; hold pose.
Tip: Touch ground as briefly as possible.
Click for DemoReactive - Strength
Reps 12Hold 2 SecRest 1 Min
Recoil Backward Jump
Set-up: Shoulders over knees over toes, hands in front of chest.
Movement: Swing arms back then drive elbows forward and jump forward. Land on fore feet and immediately spring back. Land on fore feet and lower into starting position; hold pose.
Tip: Touch ground as briefly as possible.
Click for DemoReactive - Strength
Reps 12Hold 2 SecRest 1 Min
Recoil Forward Jump
Set-up: Shoulders over knees over toes, hands in front of chest.
Movement: Drive elbows and jump backward. Land on fore feet and immediately spring back forward. Land on fore feet and lower into starting position; hold pose.
Tip: Touch ground as briefly as possible.
Click for DemoReactive - Strength
Reps 12Hold 2 SecRest 1 Min
Recoil Backward Jump
Set-up: Shoulders over knees over toes, hands in front of chest.
Movement: Swing arms back then drive elbows forward and jump forward. Land on fore feet and immediately spring back. Land on fore feet and lower into starting position; hold pose.
Tip: Touch ground as briefly as possible.
Click for DemoReactive - Strength
Reps 12Hold 2 SecRest 1 Min
Floor Stretches
Posterior
Flexibility
Hamstring
Glutes
Quads
Type StaticReps 1Hold 20 SecRest 0 Sec
Wall Stretches
Calves
Flexiblity
Lats Chest
Type StaticReps 1Hold 20 SecRest 0 Sec
StrengthPhase
Congratulations! You’ve completed the workout!
*Log your workout notes.