Core Focus - TRX, Stability Ball, and Floor

Goal: Strengthen your core
Equipment: TRX and Stability Ball
Time: 30 minutes

Warm-Up:

• Hip circles - 10 circles, each side
• High knees - 20-30 seconds. Run in place bringing your knees as high as you can. Keep upper-body upright.
• Lunge with twist - 10 each side.  Step forward into a lunge and twist gently in the direction of the front leg. (i.e. if you step forward with the right foot, twist to the right)
• High kicks - 10 each side.  Stand upright and put your arms straight out in front of you. Kick one leg up at a time, keeping it as straight as possible, trying to kick your hand with your toes.
• Runners stretch - hold 10-20 seconds each side
• Butt kicks - 20-30 seconds. Run in place kicking your heels back to your butt.  Point your toes and keep your upper-body upright.

Main Set:  This is a rotation through 4 stations: TRX, floor, stability ball, and floor.  Do this rotation (all 8 exercises) 3 x's.

TRX

• Overhead Back Extension - 12 reps.  Keep arms close to ears, engage back and core muscles to retract and then pull yourself back up. 

• Kneeling Roll-Out - 12 reps.  Move slowly, don't collapse your hips, pull your entire core back toward your spine.

Floor

• Plank - Knee to elbow - 20 reps. 10 each side, alternate sides.

• Bicycle crunch - 20 reps. 

Stability Ball

• Bridge with Single-leg Lifts - 20 reps, 10 each side, alternate sides.  Lift each leg, one at a time and hold for a count of 2 before lowering back to the ball.

• Sit on ball, leg and arm lift - 20 reps, 10 each side, alternate sides

Floor

• Bird-Dog with crunches - 20 reps, 10 each side. One side at a time.

• Alternate Pikes - 20 reps, 10 each side, alternate sides.