Core Stability and Medicine Ball session

Select your med-ball according to your strength (you will soon know if its too heavy!!).  This session can be done in small groups of up to 4 or on your own.  You can improvise using a wall and/or simply in a field where you would run and collect your own ball and throw it back.  (Adapt and overcome!!)

This session should be completed at least once per week as no doubt a degree of core work would be involved in other sessions, e.g. lifting, circuit training etc.  It good to have a least one session clearly dedicated to core.  This guy is smashing it with some excellent exercises.

This session incorporates more explosive dynamic movement with generic core exercises.

Warm Up

Jog 20M Recovery walk back (R)

Fast feet / patter 20M  x 5 (R)

Squat side-walks, one foot in-front then behind x 3 each side (R)

Lunges x 5 10M (R)

Press up walks keeping legs straight x 4 (R) 10M

Spider crawls knees in x 3 (R) 10M

Spider crawls knees out x 3 (R) 10M

MEDBALL – groups of three

Russian twist throws – 10 from right, left and centre (30 in all)

Chest throw – seated 3 x 10reps

Over-head throws – seated 3 x 10 reps

Standing chest throw and run 8M x 10

Reverse over-head throw and run 8M x 10

Reverse threw leg throw and run 8M x 10

Chest  / over-head / reverse over-head / threw legs with 8M run between each throw  x 10 Reps

Cool down and stretch

A Med-Ball is a vital part or your personal training - GET ONE!!!