7/30/2019 Integrated Core Strength

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Athlete Name

Pre-Season 1- Summer 2012-Core Strength Day

Force Fitness and Performance/ Athletic Revolu

Workout A

Dynamic Medicine Ball

Exercise

Sets 3 3 3

Reps 10ea 10ea 10ea

Rest 30s 30s 30s

Sets 3 3 3Reps 10ea 10ea 10ea

Rest 1min 1min 1min

Strength Training

Exercise wk 1 Wt wk 2 Wt wk 3 Wt

Sets 3 4 4

Reps 20 yds 20 yds ea 20 yds ea

Rest AMRAN AMRAN AMRAN

Sets 3 4 4

Reps 3ea 3ea 3ea

Rest 30s 30s 30s

Hip FlexorMobs 3x10ea 4x10ea 5x10ea

Sets 3 4 4

Reps 8 8 8

Rest 30s 30s 30s

(Do Prior)

Internal/Extern

al Rotation on

Keiser3x10 4x10 5x10

Sets 3 3 3

Reps 12,10,8 10,8,6 8

Rest 0s 0s 0s

Sets 3 3 3Reps 40 yds ea 40 yds ea 40 yds ea

Rest 0s 0s 0s

Sets 3 3 3

Reps 45s 45s 45s

Rest 60s 60s 60s

Sets 3 3 3

Reps 10ea 10e 10ea

Rest 60s 60s 60s

Foam Roll

5B Lax Pecs, Lax Post Shoulder, Piriformis, Hip Flexors, Quads, IT Band, Hamstrings

5APlank w/ Hands

On MB

TGU

Chin Ups w/ 5

sec Hold in

Hollow Position

5B1/2 Kneel Cable

Bar Chop

2A

3A

4A

1/2 Kneel OH

Press (get

Neutral Pelvis)

4B Farmer's Walk

A

Sledge

Hammer

Strikes

B2 Hand MB OH

Side Throw

Sled Drag and

Hug1A

Prepared by Wil Fleming, Rod Root, and Ryan Ketchum