Colts Neck HS - Core/Bands/Warmups

 

Sprinters               Distance Runners               Jumps               Throws

 

Sprinters

Core Videos

Beginners Core Workout

Medium Level Core Workout

Advanced Level Core Workout

BEGINNER CORE WORKOUT--Do the exercises as they are laid out with the rest prescribed. If this is too difficult, you can add rest where needed, but you need to get stronger. If you aren't sure about some of these exercises, you can watch the video that Averie Engel created--hit link above..

Plank for 30 seconds/Rest for 20 seconds
Mountain Climbers for 20 seconds/ Rest for 30 seconds
Flutter Kicks for 20 seconds/ Rest for 20 seconds
Scissor Kicks for 20 seconds/ Rest for 20 seconds
Double Leg Raises (6" to 90 degrees) for 30 seconds/ Rest for 20 seconds
Heel Taps (x 30 on each foot)/ Rest for 20 seconds
Mermaids (or Reverse Mermaids) for 20 seconds/ Rest for 30 seconds
Pushup Plank for 30 seconds














INTERMEDIATE CORE WORKOUT--Do the exercises as they are laid out with the rest prescribed. If this workout is too difficult as is, then do the Beginner workout. Do not change it to meet your limitations. If you aren't sure about some of these exercises, you can watch the video that Matt Steinberg created--hit lnk above.
Warmup Set
Pushup Plank for 60 seconds (perform one pushup every 20 seconds)
Set 1 (20 seconds each--no rest between exercises)
6 Inches
Scissor Kicks
Small Circles (Left)
Small Circles (Right)
Reverse Mermaid
Mermaid
BREAK 15 seconds
Set 2--no break between exercises
Russian Twists (25 on each side)
Crunches x 30
V-Ups (3 sets of 15, break 5 seconds btw sets)
BREAK 15 seconds
Set 3--(20 seconds each--no rest between exercises)
6 Inches
Scissor Kicks
Small Circles (Left)
Small Circles (Right)
Reverse Mermaid
Mermaid
BREAK 15 seconds
Cool down set
Plank for 60 seconds
ADVANCED CORE WORKOUT--Do the exercises as they are laid out with the rest prescribed. If this workout is too difficult as is, then do either the Intermediate or Beginner workout. Do not change it to meet your limitations. If you aren't sure about some of these exercises, you can watch the video that Sam Nubile created--hit link above
Warmup Set
Plank for 60 seconds (perform one pushup every 20 seconds of the plank).
BREAK 15 seconds
Set 1 (30 seconds each--no rest between exercises)
Six Inches
Flutter Kicks
Small Circles (Left)
Small Circles (Right)
Mermaid
Reverse Mermaid
BREAK 15 seconds
Set 2 (90 seconds each--no rest between exercises)
Russian Twist
Boat Pose
Penguin (Heel) Taps
Dead Bugs (Alternate every 10 seconds)
BREAK 15 seconds
Set 3
V-Ups (4 sets of 20 reps/ break for 10 seconds btw sets)
Windshield Wipers (2 sets of 20 reps/break for 10 seconds btw sets)
Side Plank Dips (3 sets of 20/your break is just repositioning your body)
Side Crunch (2 sets of 30/ your break is just repositioning your body)
BREAK 20 seconds
Cool down set
Plank for 60 seconds (pushup every 30 seconds)

 

Distance Runners

Beginner's Core Workout

Medium Core Workout

Ava Wilmot (do for 30-40 secs each)

Advanced Core Workout

Lilly Shapiro

Band Workout

Kavita Shah

Hip Workout

Hurdle Workout

 

Jumpers

Core/Band Videos (coming soon)

     
     

 

 Throwers

Warm Ups, 8 min Ab Circuit, Strength Circuit, Hip Girdle Circuit - Look below

JUMPS Warm Ups

 Speed Skips  -20 meters 
High Knee -20 meters 
Side Skips -20 Meters 
Lunge Bulgarian Deadlift -10 meters 
Side lunge 10 meters each way 
Kariocha 20 meters 
Squat turns - 20 
Skip to  pop up -10 meters 
Skip with arm punch 20 Meters 
Butt Kicks 20 meters each leg 
Twisting Lunges 20 
Power Skips 20 meters 
Accellerations  -  3 x 30 meters

Videos

Shot Put Drills
with Cole Tucker

 

 

 

 

 

 

 

 

 

 

8 MINUTE AB CIRCUIT 

BICYCLES                             45 SEC 
SCISSORS                             45 SEC 
CABLE CUTTERS                45 SEC 
MERMAIDS                          45 SEC 
SIDE CRUNCHES                1 MIN. EACH SIDE 
REVERSE MERMAIDS        45 SEC 
VUPS                                      45 SEC 
FLUTTERS                            45 SEC 
MINI VS                                45 SEC 
PLANK                                  1MIN 30 SEC MIN.

 

STRENGTH CIRCUIT

PUSHUPS -30 

SIDE CRUNCHES 30  EACH SIDE 

MOUNTAIN CLIMBERS 30 

SUPERMAN -20 

PLANK 1 MIN 

SQUAT THRUSTS -30 

6-90S- 15 

PUSHUPS -30 

LUNGES -30 

SQUAT JUMPS 30 

MERMAIDS 30 

BURPEES 30 

SPLIT JUMPS - 30

 

HIP GIRDLE CIRCUIT (Part 1) 

EXERCISE                                                    SETS AND REPS
CLAM                                                            15 EA LEG
UP AND BACK                                             20 EA LEG
TAIL WAGS                                                  15 EA LEG
SLOW FIRE HYDRANT                              20 EA LEG
TRAIL LEG FORWARD                              15 EA LEG
TRAIL BACKWARD                                   15 EA LEG
STANDING TRAIL LEG                              15 EA LEG
STANDING BACKWARD TRAIL LEG     15 EA LEG
LATERAL LEG SWING                               20 EA LEG
FORWARD LEG SWING                             20 EA LEG
BENT LEG SWING                                      20 EA LEG
 
MEDICINE BALL
RUSSIAN TWIST                                          20 50
STRAIGHT ARM SITUP                              20 50
PLANK ON BALL                                        45-90 SEC.
SQUAT WITH BALL IN FRONT                50

HIP GIRDLE CIRCUIT (Part 2)

BACK STENGTH
 ALTERNATE SUPERMAN                         10 EA ARM
COBRA                                                          15
LYING UP AND BACK                               20 EA LEG
SITING BICYCLE                                        30
LEG SLIDES                                                 15 EA LEG
LYING BREAST STROKE                          25
MICHAEL PHELPS                                      25
BENT KNEE CRUNCHES                           30
GOOD CAT BAD CAT                                 20

LUNGE CIRCUIT
FORWARD LUNGE                                     20 EA LEG
FRONT LUNGE WITH TWIST                    20 EA LEG
SIDE LUNGE                                                20 EA LEG
BACK TO THE SIDE                                    20 EA LEG
BACK LUNGE                                              20 EA LEG