Core+Training+Workout


 * //__CORE TRAINING WITH A BASKETBALL__//**


 * Weak Core muscles will keep athlete from performing at their maximum ability!**

1. Plank with hands on the Ball – 30 seconds
 * Keep back straight

2. Plank with Knee to elbow – 10 reps each leg

3. Plank with Feet on the ball – 30 seconds

4. Plank with feet on the ball & walk feet in – 10 reps

5. Plank with one foot on the ball & bring to opposite elbow – 6-10 reps

6. Supine plank with hands on the ball – 30 sec.


 * 7. Wood Chopper – 20 Reps**
 * 8. Toe touches with feet in the air – 20 Reps**
 * 9. Twists – 20 reps**
 * 10. Figure 8’s – 20 reps**
 * 11. Bicycle -20 reps**
 * 12. Behind the back twists – 10 each direction**
 * 13. Toe touches with feet flat on the ground – 10 Reps**
 * 14. Partner pass – 10 reps slam, chest, pass it back**
 * 15. Get Ups – 10 reps**

16. Wall sit with ball between knees – 20 seconds

17. Wall sit with 1 foot on the ball – 20 seconds each side

18. Partner sissy squat – 10 reps

19. Alternating pushups – 20 reps

20. 2 ball push ups – 20

Pick 6 exercises from the list above: 1. Perform 19 or 20 2. pick 1 from 16-18 3. Pick 2 from 7-15 4. Pick 2 from 1-6 Change up your list every so often. I really think 10 & 11 are great!