Torso Routine w Pict 2013 (Done)

8/13/2019 Torso Routine w Pict 2013 (Done)

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TORSO ROUTINE #1: CRUNCHESMOVEMENT: Lay down on floor so back is flat and knees

are flexed to 90 degrees in the air. Place hands

behind the head. Contract the abs and lift the shoulders and

upper body off the floor until elbows touch the knees.Hold for one count and return to starting position.

Repeat immediately.

TORSO ROUTINE #2: CROSSOVER CRUNCHES

MOVEMENT: Assume a crunch position as described above.

Cross the left over the right. Contract abs and raise right shoulder

until the right elbow meets the left knee. Return to starting

position. Repeat immediately. Contract abs and raise left shoulder

until left elbow meets the right knee. Return to starting position.

Repeat sequence immediately.

TORSO ROUTINE #3: BICYCLE CRUNCHES

MOVEMENT: Lie on back. Flex hips and knee to 90 degrees.

Raise shoulder blades several inches off the floor. Place hands

behind the head. Extend the left knee while simultaneously

driving the right knee toward the left shoulder. Touch the right

knee to the left shoulder. Immediately repeat to the other side.

TORSO ROUTINE#4: BRIDGEMOVEMENT: Lie on back. Flex knees to 90 degrees. Place feet flat on

floor, shoulder width apart. Place arms on floor alongside hips. Contractabs, low back, and gluteal muscles and lift hips off the floor. Keep feet,

shoulders, and upper back in contact with the floor. Knees, hips, and

shoulders should be aligned in a straight line. Keep body weight off theneck. Hold for designated period of time.

TORSO ROUTINE#5: BRIDGE W/ LEG EXTENDEDMOVEMENT: Assume the working position described in the

Bridge. Extend one-leg 45 degrees (so both upper legs are

parallel). Hold for designated amount of time. Repeat with

alternate leg.

TORSO ROUTINE#6: HIP THRUSTMOVEMENT: Lie on your back. Raise legs off the ground so

they are pointing to the ceiling and are perpendicular to the floor.

Place your hands by your side. Isolate your abs and thrust your

legs toward the ceiling, hold at the top. Slowly lower your hips

and repeat.

TORSO ROUTINE #7: LEG SCISSORS (LEFT/RIGHT)

MOVEMENT: Lie flat on your back with legs extended and armsextended out to sides of body. Elevate right leg approximately 36inches off the ground. Lower right leg and elevate left leg. Repeat for

desired number of reps without either foot touching the ground.(UP/DOWN)up and down can be done as a variation to left andright. You can also use different heights as a variation 12, 24, 30 or 36

inches off the ground.

RAIDER FOOTBALL 2013

TORSO ROUTINE DESCRIPTIONS


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TORSO ROUTINE #8: SUITCASE CRUNCHES

MOVEMENT: Lie on back with legs flexed at 90 degrees and

feet flat on floor. Place hands behind head. Contract abs and

simultaneously raise upper body and legs so that elbows meet

knees in a crunch position. Simultaneously lower upper and

lower body to the starting position. Repeat immediately.

TORSO ROUTINE #9: LEG RAISES

MOVEMENT: Lie on back. Arms should be straight, extended

alongside hips. Do not tuck hands under butt. Contract abs,

keeping low back from arching, and slowly raise feet off of

ground to a position of 24-36 inches. Hold for a one count.

Slowly lower feet back to ground and repeat immediately.

TORSO ROUTINE #10: TOE TOUCH

MOVEMENT: Lie on back. Raise legs off of the ground sothey are pointing to the ceiling and are perpendicular to the

floor. Focus eyes on feet and extend arms towards the feet.

Contract abs and raise the upper body, reaching towards the

feet. Tap the feet and return to the staring position. Repeat

immediately.

TORSO ROUTINE #11: MED-BALL PULLOVER & TOE

TOUCH

MOVEMENT: Lying on your back with left knee flexed at 90

degrees, and right leg flat on the floor. Keep the left leg straight andright foot on the ground. Extend your arms over your head holding theme-ball. Simultaneously lift the upper body and straight leg touching

the med-ball to your left foot by raising your shoulders off the ground.Return to the starting position and repeat with other side.

TORSO ROUTINE #12: MED-BALL BENT LEG V-UPS

MOVEMENT: Lying on your back with your entire body

straight. Extend your arms over your head holding the med-

ball. Simultaneously bring your knees into your chest and lift

your shoulders off the ground touching your feet with the med-

ball, hold for 1 second. Slowly return to the staring position

and repeat.

TORSO ROUTINE # 13: MED-BALL SITUP AND TOSS

MOVEMENT: This exercise needs a partner. In a sit-up

position place your feet flat on the ground and your knees at 90

degrees. Extend your arms over your head holding the med-

ball. Lifting your shoulders off the ground, toss the med ball to

your partner. Your partner will quickly toss the med-ball back

to you will slowly return to the starting position and repeat.


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TORSO ROUTINE #14: MED-BALL SIDE TOSSMOVEMENT: This exercise needs a partner. In a sit-up

position lay your feet flat on the ground and your knees at 90

degrees. Sitting perpendicular toss the med-ball to your

partner. Your partner will quickly toss back the med-ball and

you will quickly return to the starting position and repeat.

TORSO ROUTINE #15: MED-BALL LYING TRUNCK

TWIST

MOVEMENT: Lie facing up and place a med-ball between

your feet. Extend your arms to your side and anchor them.

Extend your legs into the air. Without lifting your shoulders

off of the ground, slowly lower your legs to the floor on the left

side, then reverse the movement to the right.

TORSO ROUTINE #16: RUSSIAN TWIST

MOVEMENT: Lie on your back. Flex your knees to 90

degrees. Place your feet on the floor. Raise whole body off of

the floor 30 degrees. Extend arms (with weight in hand) so

they are parallel with upper leg. Twist the upper body to the

left until the weight is near the floor. Immediately twist the

upper body to the right. Repeat the rotation until all repetitions

TORSO ROUTINE #17: FRONT STABILITY (THINKER)

MOVEMENT: Assume a pushup position with elbows on the floor.Hands elbows and shoulders should make a 90 degree angle and

should be shoulder width apart. Elbows should be directly under theshoulder. Feet should be up on toes with feet together. Raise hips offof the ground so that shoulders, hips, and feet are aligned. Hold fordesignated time. Do not arch back or let torso rise to high of drop.

TORSO ROUTINE #18: SIDE STABILITY

MOVEMENT: lie on side of body so that one leg is on top of theother. Raise hips off of the ground so that the weight is supported by

the elbows and sides of the feet. Elbows should be directly under theshoulder. Top arm should rest on your side. Body should be in

perfect alignment with top of shoulder, hip, and foot to form a straightline. Do not allow torso to drop or shoulders and hips to rotate out of

either plane. Hold for designated time and repeat on the other side.

TORSO ROUTINE #19: BACK STABILITY

MOVEMENT: Lie on your back with your elbow directly

under your shoulder and weight resting on it. Contract abs,

low back, butt, hamstrings, and raise hips off of the ground.Head should be up. Weight should be supported on the elbows

and heels of the feet, do not let your butt touch the ground.

TORSO ROUTINE #20: SUPERMAN

MOVEMENT: Lie on the floor in a prone position with arms

extended overhead. Simultaneously raise your upper body and

legs off of the floor. Hold for a two count. Return to the

starting position and repeat immediately.


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Torso Routine w Pict 2013 (Done)