Core, Balance & Reactive Training

StrengthPhase I

Required Equipment :• Stability Ball• Step

Approximate Time:20 Min

Optional Equipment :• Metronome• Mat• Heart Rate Monitor

Purpose: Progress the body’s CBR ability.

Notes: Complete recommended number of reps. Log if unable to complete reps or if not fatigued by last rep.

A

Cardiovascular

Follow along with video at your own pace or complete each of the following exercises for 15 seconds.

1. Jog In Place2. High Knees3. Butt Kickers4. Front-Back Jumps

5. Side-Side Jumps6. Twisting Jumps7. Vertical Climbers8. Jumping Jacks

Warm-UpClick to Begin

2 Min15 Sec30 Sec

DurationPer ExerciseRest (after

all Ex)

Muscular

Follow along with video or complete each of the following exercises 4 times without restriction and then four times using opposing muscles to create resistance.

1. Trunk Twists2. Lateral Arm

Raises3. Deadlifts

4. Windmills5. Arm crossovers6. Squats

Warm-UpClick to Begin

44

5 Sec

ROM RepsAntagonist

RepsRest

Superset to followUpcoming Exercises:• Military Push-up• Standing Arm Band X-over

* Prepare equipment for both exercise as there is no rest between them.

StaBall Crunch

Set-up: Center of ball below belly button. Feet flat on ground. Spine in contact with ball from tailbone to shoulder blades.

Movement: Squeeze abdomen to pull shoulder blades up and away from ball

Tip: Don’t bounce at bottom of movement.

Core - StabilityClick for Demo

Reps 10Tempo C1/I0/E3Rest 0 Sec

Prone Forearm Plank

Set-up: Toes and forearms on the ground. Straight line from heels to shoulders. Actively contract all stabilizing muscles, butt, abs, hamstrings, quads.

Tip: Think of bracing your body to catch something about to be dropped on your butt.

Core - Strength

Reps 1Hold 20 SecRest 2 Min

StaBall Crunch

Set-up: Center of ball below belly button. Feet flat on ground. Spine in contact with ball from tailbone to shoulder blades.

Movement: Squeeze abdomen to pull shoulder blades up and away from ball

Tip: Don’t bounce at bottom of movement.

Core - StabilityClick for Demo

Reps 10Tempo C1/I0/E3Rest 0 Sec

Prone Forearm Plank

Set-up: Toes and forearms on the ground. Straight line from heels to shoulders. Actively contract all stabilizing muscles, butt, abs, hamstrings, quads.

Tip: Think of bracing your body to catch something about to be dropped on your butt.

Core - Strength

Reps 1Hold 20 SecRest 2 Min

Step Up to Balance (Left)

Set-up: Face step with 80% of body weight on right foot. Left foot on step with both feet straight forward.

Movement: Transfer weight to left foot and lift right leg past the other until right thigh is parallel with ground.

Tip: Keep eyes forward and shoulders high and facing straight forward.

Click for DemoBalance - Strength

Reps 10Tempo C3/I0/E3Rest 0 Sec

Step Up to Balance (Right)

Set-up: Face step with 80% of body weight on left foot. Right foot on step with both feet straight forward.

Movement: Transfer weight to right foot and lift left leg past the other until left thigh is parallel with ground.

Tip: Keep eyes forward and shoulders high and facing straight forward.

Click for DemoBalance - Strength

Reps 10Tempo C3/I0/E3Rest 2 Min

Step Up to Balance (Left)

Set-up: Face step with 80% of body weight on right foot. Left foot on step with both feet straight forward.

Movement: Transfer weight to left foot and lift right leg past the other until right thigh is parallel with ground.

Tip: Keep eyes forward and shoulders high and facing straight forward.

Click for DemoBalance - Strength

Reps 10Tempo C3/I0/E3Rest 0 Sec

Step Up to Balance (Right)

Set-up: Face step with 80% of body weight on left foot. Right foot on step with both feet straight forward.

Movement: Transfer weight to right foot and lift left leg past the other until left thigh is parallel with ground.

Tip: Keep eyes forward and shoulders high and facing straight forward.

Click for DemoBalance - Strength

Reps 10Tempo C3/I0/E3Rest 2 Min

Recoil Forward Jump

Set-up: Shoulders over knees over toes, hands in front of chest.

Movement: Drive elbows and jump backward. Land on fore feet and immediately spring back forward. Land on fore feet and lower into starting position; hold pose.

Tip: Touch ground as briefly as possible.

Click for DemoReactive - Strength

Reps 12Hold 2 SecRest 1 Min

Recoil Backward Jump

Set-up: Shoulders over knees over toes, hands in front of chest.

Movement: Swing arms back then drive elbows forward and jump forward. Land on fore feet and immediately spring back. Land on fore feet and lower into starting position; hold pose.

Tip: Touch ground as briefly as possible.

Click for DemoReactive - Strength

Reps 12Hold 2 SecRest 1 Min

Recoil Forward Jump

Set-up: Shoulders over knees over toes, hands in front of chest.

Movement: Drive elbows and jump backward. Land on fore feet and immediately spring back forward. Land on fore feet and lower into starting position; hold pose.

Tip: Touch ground as briefly as possible.

Click for DemoReactive - Strength

Reps 12Hold 2 SecRest 1 Min

Recoil Backward Jump

Set-up: Shoulders over knees over toes, hands in front of chest.

Movement: Swing arms back then drive elbows forward and jump forward. Land on fore feet and immediately spring back. Land on fore feet and lower into starting position; hold pose.

Tip: Touch ground as briefly as possible.

Click for DemoReactive - Strength

Reps 12Hold 2 SecRest 1 Min

Floor Stretches

Posterior

Flexibility

Hamstring

Glutes

Quads

Type StaticReps 1Hold 20 SecRest 0 Sec

Wall Stretches

Calves

Flexiblity

Lats Chest

Type StaticReps 1Hold 20 SecRest 0 Sec

StrengthPhase

Congratulations! You’ve completed the workout!

*Log your workout notes.