Yeah me too Tim. I have no clue <div>-------- Original message --------</div><div>From: Michelle Leonard <michelle.m.leonard@gsk.com> </div><div>Date:10/05/2014 8:51 PM (GMT-05:00) </div><div>To: Brent Voynar <bvoynar@gmail.com> </div><div>Cc: SV Multisport Gators <members@list.springvalleymultisport.com> </div><div>Subject: Re: [SV Multisport] Core workout </div><div> </div>We will do some these exercises in the Tri boot class on Tuesday nights as well! Sent from my iPhone > On Oct 3, 2014, at 5:52 PM, Brent Voynar <bvoynar@gmail.com> wrote: > > Hey all, this morning we started a Friday morning swim and core workout. Many of you may remember there use to be a 6am 45' swim followed by 15 minutes of core. I wanted to forward the core portion of the workout we did and will continue to do each Friday. I might also add that if you can fit this into your weekly plan an extra two or three times that will help greatly. I can tell you from personal experience, that core strength is easily overlooked but can add great benefits if given some attention. > > This workout is part Coach Danny Friend, part Craig Alexander and part me (between the 3 of us we have 3 Ironman World Kona Championships): > > Each group of exercises (between the dotted line) should be done as a set. Perform the first exercise, rest 10 seconds, perform the second exercise, rest 10 seconds and then repeat. We started this week with doing each exercise for 30 seconds and will continue to build through :45 and then a minute. There are progressions that can be done if your fitness level needs a bit easier or harder. > > Plank ball roll outs > Ball back extensions > ....... > Ball plank knee kicks > Ball plank leg lifts > ....... > Ball feet/hand pass > ....... > Push-up ball toe taps > Push-up ball reverse crunch/pike > ........ > Side plank RT/LT > ........ > Hip bridge (perform for 1 minute straight) > ........ > Side crunch RT/LT > ........ > Drive the bus > > > Enjoy > > > > > Sent from my iPad: Brent Voynar > > "Whatever it is you do today...be great at it!" > _______________________________________________ > Members mailing list > Members@list.springvalleymultisport.com > http://list.springvalleymultisport.com/mailman/listinfo/members_list.springvalleymultisport.com _______________________________________________ Members mailing list Members@list.springvalleymultisport.com http://list.springvalleymultisport.com/mailman/listinfo/members_list.springvalleymultisport.com