Male weight training at the gym
January 1, 2018

Mike Ricci


D3 Multisport: Core Strength Program, Part II
The following is my own personal core strength workout. It’s painful but it gets results. If you want to be ripped and generate more power in the pool and on the roads this workout is for you.Most of these exercises are done with the Fit Ball [FB] a.k.a. Swiss ball, big ball, or Physio-ball.

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

Exercise 1: Overhead Squat
Repetitions: 12-24Movement: Start with a broomstick, towel or weight bar above your head and then squat down while keeping your back as straight as possible. . 

Exercise 2: Supine Leg Curl
Repetitions: 12-20Movement: Begin with feet resting on top of the ball. Lift the hips in line with the knees and simultaneously roll the ball into the hips until only your toes are touching the ball. Return to the starting position touching the hips to the floor and immediately repeat the movement.

Exercise 3: Superman on the FB 
Repetitions: 12-15Movement: Start 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. 

Exercise 4: Supine Hip Lift on FB
Repetitions: 12-15Movement: Start out prone on the ball, with the center of the ball at your navel. Raise your legs to engage your lower back, then return to the start. 

Exercise 5:  Oblique Crunch
Repetitions: 10-15Movement: Lie on your side. Support your upper body with your elbow. Your upper arm should be flat against your side. Your body is straight with chest and hips perpendicular to the ground. Lift your hips up so your waist is about 12-15" off the ground. Hold for 3-5" and then slowly lower to the floor. Suggest 5 reps for beginner and 10 for more experienced athletes. 

Exercise 6: Elbow Bridge on FB 
Repetitions: 10-15Movement: Start our kneeling behind the ball with your elbows supporting you on the ball. Balance on your knees and maintain a stable position. Contract your torso and the ball out. The less contact you have with the ball, the harder this will be. Avoid arching your back. An Advanced exercise would be repeating the same exercise from your feet. 

Exercise 7: Overhead Squat
Repetitions: 12-24Movement: Start with a broomstick, towel or weight bar above your head and then squat down while keeping your back as straight as possible.

Michael Ricci is a USAT Level 3 Certified Coach and a USAT Coach of the Year. 

Coach Mike Ricci is the Founder and Head Coach for D3 Multisport.  His coaching style is ‘process-focused’ vs. ‘results-focused.’ When working with an athlete, their understanding of how and why they are improving is always going to take precedence over any race result. Yes, there is an end goal, but in over 2 decades of coaching, experience has shown him that if you do the right work, and for the right reasons, the results will follow.

Coach Mike is a USAT Level III Elite Certified Coach, Ironman University Certified Coach, and Training Peaks Level II Certified Coach. He was honored as the USAT Coach of the Year.

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