Core Training

Ideally do core training 3 times per week.

Start with Squats and End with Squats.

Do Movements SLOW and CONTROLLED.
TEST YOURSELF once per week.
Ideal 20 seconds (sec) per exercise, start from 5 secand increase to
1min (not longer), maximum increase time per exercise per week
is 10 sec.
Do not push through Pain, if painful, stop specific exercise and
report to coach.

SQUATS (part A)
Feet hip width apart.
Do not pass 45 degree of hip flexion.
Knee directed over 2nd and 3rd toe respectively.

Squats (part B)

Stand on a ledge/Step (staircase) not more than 30cm.

Squat till foot touches ground.
Do a min of 10 repetitions per leg, last repetitions always done with eyes closed.
For increase resistance, increase height and or repetitions with eyes closed.

Wrong position!
Look at how hips are twisting, setting up for
injury!

Forward Plank
Start with both feet on ground and with
straight arms, proceed to rest on elbows.
Once position is easy to hold for 10 sec, start
to lift each leg and keep position (see next
slide).

Forward plank alternating leg

Lift foot above heel of opposite foot, but not to much
to arch back. Try to keep a straight plank position.

Reverse plank
Start with both feet on ground and with straight arms,
proceed to rest on elbows.
Keep knee and hip slightly bent, keep bum of the ground.
Once it is easy to hold position for 10 sec, start to lift each leg
and keep position (see next slide).

Reverse plank alternating leg

Do not let bum touch the ground.
Lift the foot just above toe of other foot but in-line
with hip.

Side Plank
Rest on Elbow, rest top foot on other foot,
then proceed to lift leg (hip width).

Side plank advanced

To increase resistance, move top leg forward
and backwards for duration of exercise.

Parachute exercise
Extend neck and legs.
Start with first position (photo on left bottom) change to
second position (photo on after 10 seconds).
Do not support neck with hands.
With pain or dizzyness, stop and report to coach.

Push Up alternate

Normal push up
At top of push up,
Extend arm and
twist.

Office Chair push up

As tricep dip but on chair arm rest.

Office chair push up alternates

Alternate 1: Keep position as in pic for 20 sec (as plank position).
Alternate 2: Do push ups, with legs flexed at hips.
Alternate 3: Do swim kick position, while holding push up postion (do
repititions or time duration)

Pull up alternatives

Alternate 1: Pull up with hips flexed and knees flexed.

Alternate 2: Pull up with hips flexed and knees straight.
Alternate 3: Pull up with legs doing swim kick movements.

Test

Test yourself once a week.

Time yourself and write it down, how long can you hold each position (or swim
kicking), if you reach 1 minute stop.

For plank positions, Start the time once on elbows and one leg is in the air. Not
from two footed position.

Do:

1. Forward plank with alternate legs.

2. Reverse plank with alternate legs.
3. Side plank with alternate legs.
4. Office chair push up with swim kicking.
5. Pull up with swim kicking.
6. Can you keep a two legged squat for 1 minute.
7. Can you do 20 one leg squats with eyes closed.