D3 Multisport: Core Strength Program, Part II

Most of these exercises are done with the Fit Ball [FB] a.k.a. Swiss ball, big ball, or exercise ball.

*The exercises that have an asterisk were found here
www.byrn.org/core.htm and really encouraged me to research core strength even more.

• Days per week: 2-3 (max)
• For beginners, I recommend doing one set of 5-15 reps.
• I would start with Part I one day, Part II the next scheduled day etc.
• After you accomplish that, you can move on to doing Parts I& II and then Parts I, II, & III in the same day.
• Once you can accomplish D then you can add multiple sets.
• Go easy – these can hurt you for a few days.
• Quality over quantity!

Exercise 1: Crunches with the FitBall [FB].
Repetitions: 15-25
Movement: Place feet on the floor and stabilize your body with your hips off the ball. Come up for a ‘crunch sit up’. Advanced exercise would be alternating opposite elbow to opposite knee.

 

Starting position (left), finish position (right).

Exercise 2: Supine Leg Curl
Repetitions: 12-15
Movement: Start in the Supine Hip Lift Position. Keep your knees, hips, and shoulders in line. Bring heel to glutes until knee is at 90 degrees. Advanced movement would be to increase tempo.

 

Starting position (left), finish position (right).

Exercise 3: Superman on Fit Ball
Repetitions: 10-15 each side
Movement: Start out with your stomach on the ball and balance yourself with your arms and legs. Slowly raise your right leg and left arm. Watch your balance. After you return to the starting position, repeat with your left leg and right arm. This takes a little bit of coordination.

 
Starting position (left), left arm right leg (right).

Exercise 4*: Lying Oblique Crunches

Repetitions: 10-15
Movement: Start out lying down on your side. Neck remains neutral, no "pull" on the head. Lift comes solely from oblique.

 
Starting position (left), up position (right).

Exercise 5: Elbow Bridge using FB
Repetitions: 10-15

Movement: Start out kneeling behind the ball with your elbows supporting you. Balance on your knees, while maintain a stable position. Contract your torso and roll your elbows out to increase difficulty. Avoid arching your back. Advanced exercise would be doing the same movements from your feet.

 
Starting position (left), rolling out on the elbows (right).

Exercise 6: Reverse Hyper Extension
Repetitions: 12-15

Movement: Start out prone on the ball, w/ center of the ball at your navel. Raise your legs to full extension.

 
Starting position (left), raise legs to full extension (right).

Exercise 7: Crunches with the FitBall [FB].
Repetitions: 15-25
Movement: Place feet on the floor and stabilize your body with your hips off the ball. Come up for a ‘crunch sit up’. You can alternate opposite elbow to opposite knee if you wish.

 
Starting position (left), finish position (right).

Michael Ricci is a USAT certified coach. He can be reached for personal coaching at
mike@d3multisport.com.