TRUNK WORKOUT Keep Abdominals & Core tight throughout each exercise. 1. Weighted Crunch 3 x 15 Perform exercise as explosively as possible in the up phase, go down slow and controlled. Lay on the floor with knees bent and feet on the floor. Place a weight plate or dumbell high on the chest. Crunch up, elevating the shoulders off the floor and directing the chin straight up towards the ceiling. Return to the starting position, not allowing the upper back to fully contact the floor, keeping the abdominals tight. 2. Medicine Ball Push-Down 3 x 12 (if no partner is available, do exercise # 1) Assume a crunch position on the floor, holding a medicine ball high on the chest. Crunch up, elevating the upper back off the floor. At the top of the crunch, a partner pushes you back down toward the floor. Though resisting the push, allow the upper back to touch the floor briefly before repeating the movement. 3. Weighted V-Up 3 x 12 Perform exercise as explosively as possible in the up phase, go down slow and controlled. Lay on your back on the floor. Holding a weight in your hands, extend the arms directly over the head so that the weight is held just off the floor. Keeping your legs straight, simultaneously lift the legs so that your feet are directly above your hips and at the same time, crunch up and bring the arms up so that the weight touches the feet. 4. Weighted Alternate V-Up 3 x 12 Perform exercise as explosively as possible in the up phase, go down slow and controlled. Identical to the Weighted V-Up, except that as you crunch up, you should rotate the torso, bringing the arms up so that the weight touches the outside of the opposite foot. Lower and repeat in the opposite direction. 5. Weighted Bicycle 3 x 24 Sit on the floor, legs extended in front of the body, knees bent so that they are positioned directly above the hips. Hold a weight plate high on the chest (behind or above the head is ok just do not allow the weight to touch your head or neck). Crunch up, twisting so as to bring the right elbow toward the left knee. At the same time, elevate the left knee toward the right elbow. Quickly alternate sides, bringing the left elbow and right knee together. Done correctly, the movement will mimic a bicycling action with the legs. 6. Weighted Circle 3 x 12 Lay on your back on the floor, legs straight. Place a medicine ball between the ankles and squeeze with your feet. Slowly “draw” a circle with the medicine ball, with the top position 12-16 in. off the floor and the bottom position 1-2 in. off the floor. Keep the legs straight during execution of the exercise. The hands can be placed under the low back to provide additional low back support if necessary. 7. Trunk Twist 3 x 12 Lay on your back, legs straight, arms extended away from the body on the floor at shoulder height, palms down. Keeping your legs straight, lift your feet directly above your hips. Twist to the left, touching the outside of your left foot to the left hand, which remains on the ground at shoulder height. Return to the starting position, and then continue twisting in the opposite direction until the right foot contacts the right hand. 8. Super Canoes 3 x 12 superman to canoe (turn right), canoe to superman, superman to canoe (turn left), canoe to superman equals 1 rep. Superman position is lying on the floor extending arms and legs up. Canoe position is on your butt, shoulders and feet off the ground, pointing hands towards feet. Turn your body between the two positions following the above order, without touching the ground with either arms or legs. Be sure to always pause in the superman position when turning over to the canoe position. 9. Hip Raises 3 x 20 Lay on the ground with legs extended in the air with your feet directly above your hips. Place hands to the side of hips, on the ground, palms down. Raise hips off the ground by contracting abs to lift off, be sure to keep the legs straight up in the air. 10. Toe Touches 3 x 20 Lay on the ground with legs extended in the air with your feet directly above your hips. Place hands to the side of hips, on the ground, palms down. Raise your upper body off the ground and touch the hands to the sole of your shoe. Be sure to keep the legs and arms straight in the air. (NOT ON VIDEO) 11. Dolphin Kicks 3 x 25 Lay on the floor keeping your back on the ground and arms at your side. Start by lifting the legs 6 inches off the ground, then raise the legs to 18 inches off the ground and keep repeating until the set number of reps is reached. Keep the legs straight, and keep the feet and ankles together throughout the entire movement. 12. Flutter Kicks 3 x 25 Lay on the floor keeping your back on the ground and arms at your side. Start by lifting the right leg 12 inches off the ground, and the left leg 2 inches off the ground. Raise and lower your legs in opposition, so when the right leg is down near the ground the left leg is high. Raising both the left and right makes 1 rep. 13. Swiss Ball Abs 3 x 15 Sit on top of a swiss ball and perform basic crunches or oblique crunches. To make this more difficult have a partner hold down your feet while you hold weight to your chest. Then descend until your back is parallel with the floor then crunch back to the upright position. (NOT ON VIDEO) 14. Hip Raises/Toe Touches Complex 3 x 20 A combination exercise which you will alternate between exercises on every rep. Lay on the floor with your hands at your side and the legs extended up in the air straight above your hips. First contract the abs and raise the heels 6-8 inches straight up towards the ceiling and return to the starting position; next keeping the legs straight up reach up with the arms by lifting the upper body off the ground so your hands touch your feet. 1 hip raise and 1 toe touch makes up 1 total rep. Continue alternating exercises until you have completed 20 reps of each exercise. 15. Bent Leg Circuit 3 x 25 There are 4 exercises that make up this circuit, once you start do not stop until you finish all 25 reps for each exercise (100 total reps equals 1 set). Lay on your back with your legs bent and the sole of your shoe flat on the floor. Place hands together and extend straight out from the chest. First perform a crunch, when you get to the top of your crunch twist the torso and reach both hands to the outside of the left foot. Your right elbow will touch the outside of your left knee, perform 25 reps. Next crunch up and twist in the same fashion to the right, now your left elbow will touch the outside of your right knee, perform 25 reps. Now crunch straight up and reach your hands between your knees so the outside of your elbows are inside of both knees, perform 25 reps. Finally perform 25 reverse crunches by tucking your knees to your chin while keeping your shoulder blades on the floor, perform 25 reps. 16. Straight Leg Circuit 3 x 25 There are 4 exercises that make up this circuit, once you start do not stop until you finish all 25 reps for each exercise (100 total reps equals 1 set). Lay on your back with your legs straight and the back on the heels on the floor, your hands should start out at your side with the palms on the floor. First, perform 25 dolphin kicks keeping your ankles together, next perform 25 flutter kicks. Now, complete 25 reps of the hip raises exercise, and finally perform 25 toe touches. 17. Ankle Chop 3 x 12 Perform explosively as possible in the down phase, come up slow and controlled. Hold a medicine ball with arms extended overhead. Leaving the arms extended, bend forward at the waist, touching the medicine ball to the left ankle. Keep the legs straight throughout the exercise. Return to the starting position and repeat the action, this time touching the right ankle. 18. 1-Leg Ankle Chop 3 x 12 Perform as explosively as possible in the down phase, come up slow and controlled. Identical to the Ankle Chop, except that you stand on 1-leg, do 12 reps, then switch legs and do 12 reps to complete the set. 19. Medicine Ball Stand 1-Leg Alternate Reverse Crunch 3 x 12 (can do exercise without a partner) A partner stands behind you, holding a medicine ball. Standing on your right leg, twist and look over your left shoulder. Your partner throws the medicine ball over your left shoulder. Catch the ball and touch it to the floor to the outside of your right thigh, then twist and throw the ball back over your left shoulder to your partner. Then the action is repeated, this time over the opposite shoulder, and on opposite leg. 20. Wood Chop 3 x12 Perform exercise as explosively as possible in the down phase, come up slow and controlled. Hold a medicine ball with arms extended overhead. Leaving the arms fully extended, bend forward at the waist, touching the medicine ball between the feet. Keep the legs straight throughout the exercise. Return to the starting position and repeat the action. 21. Sitting Knee Raises 3 x 15 Sit on bench with feet off and butt towards the edge of the bench closest to feet. Hands should hold you steady on the bench. Raise feet off floor and bring knees to chest. Start with pulling them up on the right side, then middle, then left. One rep at each point counts total as one rep. (15 right, 15, middle, 15 left is one set) 22. Hanging Knee Raises 3 x 15 (can be done in on dip bars if needed) Hang from pull-up bar with legs hanging down. Pull knees up to chest and then extend back down to ground. Start with pulling them up on the right side, then middle, then left. One rep at each point counts total as one rep. (15 right, 15, middle, 15 left is one set) 23. Leg Throw 3 x 15 (if no partner is available, do exercise # 7) Lay on your back, legs straight. A partner stands facing you at head height. Reach up and hold the partner’s ankles for stability. Keep the legs straight, and bring the feet up to hip height. The partner vigorously pushes your legs back down toward the floor. Though resisting the push, allow the legs to lower so that the feet nearly touch the floor. One rep at each point counts total as one rep. (15 right, 15, middle, 15 left is one set). 24. Isometric 8’s 3 x 8 to right, left, chest, and overhead. Perform exercise as explosively as possible. (if no partner is available, do exercise # 8) Sit on the floor, place a weight belt across your ankles. Have a partner stand on the ends of the belt to apply support. Your legs should be straight. Lean back to a 45-degree angle. Your partner throws a medicine ball to your right side, catch ball, turn to your right as far as possible and touch the floor, looking where you touch. Throw the ball back to your partner. Repeat for 8 repetitions. Then do the same to the left. Now have your partner throw the ball to your chest for 8 reps. Finally, while keeping your arms straight, have your partner throw the ball over your head for 8 reps. 25. Tic Tac Toe’s 3 x 8 to right, and left. Perform exercise as explosively as possible. (if no partner is available, do exercise # 15 ) Sit on floor, with slightly bent knees, holding your feet 3-6 inches off the floor. Have a partner stand at a 45-degree angle away from your feet. Your partner will throw the ball to your right, catch the ball, and reaching to your right as far back as possible, touch the ball to the floor and look at the ball when it touches the floor, (Tic). Still holding the ball rotate as quickly as possible to the left, reach back as far as possible and touch the ball to the floor while looking at the ball, (Tac). Again, as explosively as possible, rotate back to the right, touching the ball to the floor as far back as possible while looking at the ball, (Toe). Now, throw the ball back to your partner who throws it right back to you. Repeat for 8 repetitions. Finally, have your partner stand on the other side of your feet at a 45-degree angle and repeat Tic, Tac, Toe starting with the left side. Do a total of 3 sets. 26. Multi’s 3 x 15 (if no partner do # 14) Lay on ground with lower legs on bench. Partner stands on top of feet and hold hands spread out at waist level. Athlete on ground raises shoulders up and then rotates touching the opposite hand to the extended hand of his partner in an explosive, repetitious manor. Left and right counts as 1. Then the partner standing should bring hands together still at waist level. The partner on the ground should now sit straight up and touch their partner’s hands in the middle for 15 reps. Overall 45 hand touches makes up 1 set. 27. Seated Partner Med Ball Sit Ups 4 x 8 Sit on the ground with the sole of the shoe flat on the floor and face your partner. There should be at least 6 inches between the feet of the partners. The partner with the med ball should perform a sit up; at the top of the sit up throw the ball to your partner (aiming for above your partners head) the other partner should catch the ball, perform a sit up and throw the ball back. 28. Partner Med Ball Crunch Downs 4 x 8 (If no partner throw the med ball off the wall, or perform exercise # 14) Both partners should kneel on the ground with approximately 8-10 feet of open space in between them. The partner with the med ball should hold the ball with the arms almost fully extended and the med ball behind the head, the trunk should be straight up and down. Then explosively as possible the partner with the med ball should crunch down attempting to tuck the chin to the chest and the shoulders to the floor. Use the abdominals to crunch the body down to this position, on the way down release the ball and toss it to your partner. Repeat until both athletes have completed the required number of reps. 29. Standing Partner Medicine Ball Rotations 3 x 12 (can be done without a partner). Athletes stand with backs facing each other, still allowing room for rotation. Hand the medicine ball back and forth rotating both to receive and handoff. Rotate 12 times and then repeat rotating the opposite direction to complete the set. 30. Sitting Partner Medicine Ball Rotations 3 x 12 (can be done without partner) Sit back-to-back (with some space for rotation) pass the medicine ball by twisting and handing the ball to each other. After 12 rotations switch directions. 31. Figure 8’s 3 x 12 (if no partner perform # 29 or # 30) Same activity as #29 & #30, but now partners should have more distance between their backs. Keeping the arms straight both partners should turn in the same direction even though they are facing the opposite direction. This makes for each partner to have to twist farther to pass the medicine ball. Perform 12 reps to both sides. 32. Med Ball Side Throws 4 x 8 (A gym/field or large space is needed) Partners (if you have one) should stand 10-15 feet apart, facing the same direction (one person’s right side and the other person’s left side are facing each other). The partner with the medicine ball should be in an athletic position with the arms and ball extended straight out from the waist. Then keeping the arms straight move the ball to the side away from their partner (countermovement), then explosively as possible rotate at the hips toward your partner keeping the arms straight and the ball in a flat line. Release the ball throwing it to your partner as far and hard as possible (not looking for height on the throw). Be sure to rotate at the trunk so the chest finishes pointed at their partner. Perform 2 sets throwing from each side. 33. Med Ball Hammer Throws 4 x 8 (A gym/field or large space is needed) Partners (if you have one) should stand 20-25 feet apart facing the opposite direction. The partner with the med ball should stand in an athletic position holding the ball at waist level. Then move the ball from the waist to the left knee (counter-movement), now explosively move the ball from the left knee to throwing the ball over the right shoulder towards their partner. Throw the ball as high and as far as possible. Be sure to twist at the trunk when throwing the ball to your partner. Perform 2 sets over each shoulder.
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