The season is back Ladies- the first practice takes off on March 8th!
To prep- A March Core Challenge! See you all soon!
And do not forget to stretch, or maybe go for a little jog! :)
Upside down Frogs: Laying flat on your back. A ball held in place between the knees. Crunch together. Grab ball. Fully extend. Ball is now over your head. Crunch back together. Replace ball between knees. Repeat. Every crunch together counts as 1.
Russian Twists: Sitting, legs together straight in front. Weights (I recommend 5lbsx2) on the left. Pick them up, fully rotate to the right. Place weights on ground. Pick them back up and fully rotate back to the left. Repeat. Every Left Right twist counts as 1.
Lean Backs: On your knees with a straight back. Weights held mid chest. Lean back (without dropping the butt or knees) as far as possible. Return back to the original position. Repeat.
Leg Drops: Laying flat on your back. Legs straight up. Hands under hips. Lower legs straight down without touching the ground or bending the knees. Bring back to original position. Lower them to the left. Bring back to the original position. Lower them to the right. Bring back to the original position. Every 3 (Left Right Center) counts as 1.
Being athletes, we tend to strive better with competition and little goals that lead to big results. I introduce Week 1 of the Ab Challenge. As any good exercise regime, it starts small, easy even, and builds up.
Week One May 7 - May 13 2012
Monday May 7 : 5 sit-ups (feet on ground, full sit-up), 5 V-sits (isolations), 5 scissor kicks, 5 bicycle kicks, 1 min plank
Tuesday May 8 : 6 crunches, 6 left knee touches, 6 right knee touches, 6 half bent knee crunches, 6 crunches w/ a bum lift, 6 crunches with flat legs
Wednesday May 9 : 10 sit-ups (feet on ground, full sit-up), 10 V-sits (isolations), 10 scissor kicks, 10 bicycle kicks, 1.5 min plank
Thursday May 10 : 8 crunches, 8 left knee touches, 8 right knee touches, 8 half bent knee crunches, 8 crunches w/ a bum lift, 8 crunches with flat legs
Friday May 11 : 15 sit-ups (feet on ground, full sit-up), 15 V-sits (isolations), 15 scissor kicks, 15 bicycle kicks, 1.5 min plank
Saturday May 12 : 10 crunches, 10 left knee touches, 10 right knee touches, 10 half bent knee crunches, 10 crunches w/ a bum lift, 10 crunches with flat legs
Sunday May 13 : 12 sit-ups (feet on ground, full sit-up), 12 V-sits (isolations), 12 scissor kicks, 12 bicycle kicks, 1 min plank