Tawanda's Hard Core 1

Hard Core Conditioning- 1 hour

Equipment: stability ball, heavy & medium dumbbell weights

Group 1 - SHOULDERS, CHEST, CORE

• 1. Seated military press: bilateral 8x/unilateral right 8x/ left 8x
• 2. Supine incline front shoulder raises: bilateral 8x / unilateral right 8x / left 8x
• 3. Supine bridge position flyes: bilateral 8x / unilateral right 8x / left 8x
• 4. Seated reverse flyes: bilateral 8x / right 8x / left 8x
• Repeat 1-4

Group 2 - CORE, GLUTES, HAMSTRINGS

• Lay on back with calves on top of ball; no weights; no rest
• 1. Crunches, oblique crunches 16-30 each
• 2. Hip extensions: bilateral 8x / single leg hip extensions right 8x / left 8x
• 3. Ankle grip crunches, oblique crunches ball above gluteals:
• 4. Hip extensions: bilateral 8x / single leg hip extensions right 8x / left 8x
• 5. Ankle grip crunches, oblique crunches ball above gluteals:
• 6. Hip extensions: bilateral 8x / single leg hip extensions right 8x / left 8x

Group 3 - ADDUCTORS, BACK

• 1. Adduction squeezes 32x 2/2 count, 16x rapid 1/1 count
• 2. Dumbbell lat pullovers 12x. Hold dumbell weights together

Repeat 1 & 2

Group 4 - ABDUCTORS, BACK

• 1. Sidelying (on floor) abduction lifts right 8x, slow lifts, 8x right rapid short rom lifts, 8x right lifts with ankles alternating dorsiflex and plantar flex 16x right slow lifts
• 2. Repeat above sequence with left leg
• 3. Spinal extensions with arm variations

Group 5 BALANCE

• 1. Seated balance- sit straddling the ball lift toes from floor
• 2. Kneeling balance- lean shins into ball or balance "on all fours".
• 3. Supine backbending balance (partner up- must have spotter!) - supine spinal extension backbend. Rest forearms on floor. Lift one leg-until ankle & knee are aligned over hip. Repeat with other leg. Spotter can help steady the ball.

Stretch

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