Core Sessions.

The following is a core strength training program for improving your core strength. This program can be done alone, or following another training session (such as weight or strength training). Alternate between programs one and two.

Program 1.

Exercise	Beginner	Advanced	Notes
1. Side bends	16-20	20-24 with weight above head	One set of each exercise then repeat. Beginners twice trough, advanced 3 times.
2. Swiss ball crunch	10-12	12-20 with weight
3. Back extension	8-12	12-15
4. Crab hold	2 sets of 10-20 sec hold	2 sets of 20-30 sec hold	raise leg as alternate

Program 2.

Exercise	Beginner	Advanced	Notes
1. Superman hold	2 sets 10-15sec hold	2 sets of 20-30-sec hold	Body straight.
2. Side plank hold	3 sets of 10-15sec hold each side.	3 sets of 12-15 reps each side (drop hips to ground)	Hold body in a straight line. Use alternate variations for variation.
3. Swiss ball rotations - face down	8-12 each side	12-16 each side	One set of each exercise then repeat. Beginners twice through, advanced 3 times.
4. Swiss ball rotations - face up	8-12 each side	12-16 each side
5. Face down dish	2 sets of 10-15 sec hold	3 sets of 10-15 sec hold

For more information contact: Tony