Tawanda's Hard Core 3

Hard Core Conditioning -1 hour

Equipment: stability ball, mat

WARM-UP, Standing:

• 1. Squat: lift ball forward and up at a diagonal angle coming out of the squat; single-single-double
• 2. Squat with alternating leg abduction: ball moves horizontally at chest level in opposition
• 3. Stationary lunges: ball pressed to top of thigh during the lowering phase of lunge
• Hold stationary lunge in knees bent position; hold ball in hands
• 4. Ball circles to outside of hips right, left; chest faces front
• 5. Ball circles; add spinal rotation
• 6. Seated on ball step touch
• 7. Seated on ball step touches with supine walking, claps

GROUP 1

• 1. Abs: supine incline trunk curls, 3-2-1-release to neutral spine 16-20x
• 2. Back, glutes, hamstrings, calves (soleus): supine bridge
• Heels up, release 8x 2/2 tempo; 16x 1/1 tempo
• Hips up, release 8x 2/2 tempo; 16x 1/1 tempo
• Supine bridge combination: heels up, hips up, heels down, hips down 16x
• 3. Balance, abs: supine incline opposition arm & leg 15-25 seconds each side

Repeat 1-3

GROUP 2

• 1. Dynamic balance: seated opposition arm leg; add multi-planar movements
• 2. Quads, glutes, hamstrings:
• Seated half-lifts; pulse up 1-2, hold on 3, 4
• Seated knee extension 16x right/16x left
• One legged hack squat 8x right/8x left (adjust footing after 3 or 4 reps)

Repeat 1-2

GROUP 3

• Supine on floor, ball in hands
• 1. Abs, back: crunch with trunk rotation; circle the ball right, left, center, release 12x
• 2. Abs: trunk curl with hip/knee flexion & extension, ankle gripping the ball 12x
• 3. Abs, adductors: sidelying leg abduction sequence
• Sidelying on ball single leg abduction right (option: knee down on base leg) 16x
• Sidelying on ball pulse lifts right 16x
• Sidelying on ball small circle with leg 16x
• Sidelying on ball single leg tuck / extend 8x

Repeat 1-3

GROUP 4

• 1. Prone push-ups:
• Mid- thighs over ball 12x; place lower thighs over ball 10x; shins over ball 8x; ankles over ball 6x
• 2. Pike with hold 8x
• 3. Pushup/pike combo 8x
• 4. Back extension hold with 6x reverse flyes 8x
• 5. Prone side-to-side tuck and extend 8x right,left
• 6. Prone kneeling abs squeeze/ wide hip extension (frog legs) combo; 3 sets of 8 reps each

Stretch

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