Core workout (rough draft)

By Sam Suska

You need a)yoga mat   b)2 benches   c)stability ball d)weights

1. Basic plank  xfatigue
2. Table maker  x10
3. Side plank with dips  x15
4. Pushup plank walking hands forward  x10
5. Bridge between two benches  xfatigue
6. Side bends with hands overhead   x10
7. Supermans on stability ball alternating arm/leg   x10
8. Concentration single leg reverse crunches   x15
9. Standing vacuum   x5
10. All 4's bracing and balancing with eyes closed   x10seconds
11. All 4's Birddogs knee touch to elbow   x10
12. Hip thrusts between 2 benches   x15
13. Push up plank walking feet backwards   x10
14. Woodchop with weight   x15
15. Concentration single leg reverse crunches   x15
16. Forward bending with bracing   x15
17. Wheel   x10
18. Standing Vacuum   x5
19. Hip raises with legs at 90degree angle and on back   x15
20. Back Hyperextensions on stability ball   x15
21. Jackknife with feet on stability ball  x20
22. All 4's fire hydrants     x15
23. All 4's bracing and balancing with eyes closed x15seconds
24. Supermans on stability ball alternating arm/leg.  x10
25. Reverse Woodchop with weight   x10
26. Table maker    x10
27. Standing Vacuums   x10
28. Forward bending with bracing   x10
29. Concentration single leg reverse crunches x15
30. Jackknife with feet on stability ball x20
31. Back hyperextensions on stability ball   x20
32. Standing side bends   x10
33. Push up plank walking hands forward   x10





Bosu forward-backward shifting plank w/ gliders
Plank w/ feet on stability ball

Bosu prone hip raises w/ gliders
Jackknife w/ feet on stability ball
Hanging knee raises
Hanging leg raises
Hands overhead side bends
Twisting w/ cable
Woodchops w/ cable
Reverse Woodchops w/ cable
Medicine ball slams frontal
Medicine ball slams sides to side