Core workout
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!"
All,
Just FYI but the y pool closed tonight due to a gas leak in the pool area. The rest of the facility is open but pool is closed for the rest of tonight. I'm not sure about tomorrow but if you plan to swim early you may want to call or plan an alternative.
Frank
Sent from my iPhone
On Oct 3, 2014, at 5:51 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!"
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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
I hope so because I have no idea how to do them!
On Oct 5, 2014, at 8:51 PM, Michelle Leonard michelle.m.leonard@gsk.com wrote:
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