RAIDER FOOTBALL 2011
TORSO ROUTINE DESCRIPTIONS
TORSO ROUTINE #1: CRUNCHES
MOVEMENT: 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: BRIDGE
MOVEMENT: Lie on back. Flex knees to 90 degrees. Place feet flat on
floor, shoulder width apart. Place arms on floor alongside hips. Contract
abs, 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 the
neck. Hold for designated period of time.
TORSO ROUTINE #5: BRIDGE W/ LEG EXTENDED
MOVEMENT: 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 THRUST
MOVEMENT: 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 arms
extended out to sides of body. Elevate right leg approximately 36
inches 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 and
right. You can also use different heights as a variation 12, 24, 30 or 36
inches off the ground.
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 so
they 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 and
right foot on the ground. Extend your arms over your head holding the
me-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.
TORSO ROUTINE #14: MED-BALL SIDE TOSS
MOVEMENT: 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
have been completed.
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 the
shoulder. Feet should be up on toes with feet together. Raise hips off
of the ground so that shoulders, hips, and feet are aligned. Hold for
designated 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 the
other. 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 the
shoulder. Top arm should rest on your side. Body should be in
perfect alignment with top of shoulder, hip, and foot to form a straight
line. 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.