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Speed, Agility & Quickness - The Team Xcelerate Way |
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Team Xcelerate
Abdominal/Core Workouts Part 3
March 2007 - Vol. 1 Issue 3 | |
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Greetings!
Welcome to Part 3 of Team Xcelerate's Ab/Core workouts. A strong core is essential to athletic performance. An athlete must pay special attention to the abdominal/core area of the body. The exercises below are a good way to continue a strong ab/core routine.
Early Bird Special!!! Visit Team Xcelerate for 50% off registration for AAU Summer Track and Summer Speed, Agility & Conditioning Camps. Click here for more details. | |
| Crunch on Ball with Bar |
1) Sit in upright position on flexaball with feet flat on floor.
2) Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a "table top" position parallel to floor.
3) Place hands across your chest holding the bar. Head should be in a neutral position with a space between chin and chest. | |
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4) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up.
5) Return to start position.
6) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
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2 sets of 15 reps. |
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| Oblique Twists with med ball and balance disc |
1. Sit on balance disc and balance on the disc using your abs to stabilize your body. Hold your feet a couple of inches off the ground.
2. Holding a medicine ball at chest level rotate to the right reaching the ball towards the ground to the right of you.
3. Return to the starting position and repeat to the other side. | |
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| Oblique Crunch with med ball |
1) Sit in upright position on flexaball with feet flat on floor.
2) Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a "table top" position parallel to floor.
3) Place hands in over your head holding a medicine ball. Head should be in a neutral position with a space between chin and chest.
4) Leading with the chin and chest towards the ceiling, contract the abdominal and raise right shoulder up and twist towards left knee and bring the ball towards that knee.
5) Return to start position and repeat with the other side. |
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2 sets of 15 - 20 reps |
| Back Extension on Ball |
1) Lie face down on flexaball with knees and feet on floor.
2) Flexaball placement should be at abdominal to lower chest region.
3) With hands on chest, raise trunk 4-8 inches.
4) Lower to start position. | |
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5) To increase intensity, position ball down towards hips, feet wide with knees off floor. Hands may be placed behind head and overhead to further increase resistance. To increase stability, place feet against wall or stationary object. |
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3 sets of 15 reps | |
| Shoulder Roll Out (on knees) |
| 1. Start on your knees and place your hands on the ball with your arms outstretched.
2. Rollout out the ball keeping your hips parallel with the rest of your body.
3. Return to the starting position by pulling your arms back up the ball until you are in an upright position.
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Early Bird Special!!! Visit Team Xcelerate for 50% off registration for AAU Summer Track and Summer Speed, Agility & Conditioning Camps. Click here for more details.
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Brad Taliancich
Team Xcelerate: Xcelerate Your Game
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| Offer Expires: Sunday, March 31, 2007 | |
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