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SWISS
BALL
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Strength
Conditioning/Weight Training Exercise Chart
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SEATED CIRCLES
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CHEST PRESS
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REVERSE TWIST
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NORMAL SIT
- UPS
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15 Deep
Circles in each direction.
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2 Sets
of 12 - 15 lifts each side - with 20 seconds rest.
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2 Sets
of 10 - 15 turns each side with 20 seconds between sets.
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3 Sets
of 10 slow lifts. Hold for 3 - 5 seconds in upward phase.
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HIP ROLLS
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BRIDGING
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NORMAL PLANK
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NORMAL OBLIQUE
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12 Slow rolls each side for 2 sets - 20 seconds rest between sets.
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2 Sets
of 12 - 15 lifts with 20 seconds rest between sets.
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2 Sets
of 45 seconds lift with 20 seconds rest between sets.
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2 Sets
of 15 slow lifts with 20 seconds rest between sets.
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REVERSE BACK
EXTENSION
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SUPERMANS
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SCISSOR LEG
REVERSE CURL
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LIFT AND
TWIST
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15 Slow
lifts aim for 3 - 5 seconds per exercise.
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2 Sets
of 12 - 15 lifts each hand, with 20 seconds rest between sets.
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Perform 12 slow lifts each leg, holding in upward phase for 3 seconds.
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Perform 10 - 15 slow lifts each side, holding in upward twist phase
for 3 seconds.
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SEATED
TWISTS
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LYING MEDICINE
BALL OBLIQUES
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AROUND
THE BODY (SMALL BALL)
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SEATED
SIDE ROTATIONS
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12
- 15 slow turns each side. Breathe deeply throughout.
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2
Sets of 12 - 15 slow rolls each side - with 20 seconds rest.
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2
Sets of 8 - 12 turns each direction with a light ball or tennis ball.
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1
Set of 8 - 10 slow rotations each side. Hold for 3 - 5 seconds in down
phase.
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WEIGHTED
GOLF SWING
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SEATED
ROTATIONS
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LIFT ONTO
CROSSED LEGS
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WEIGHTED
LEG EXTENSIONS
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Alternate sides for 30 - 45 seconds.
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2
Sets of 10 - 15 slow lifts each side. Aim to keep your arms straight.
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2
Sets of 10 - 12 lifts of the ball with 20 seconds rest between sets.
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Work smoothly for 45 - 60 seconds, holding a small ball between
feet.
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WEIGHTED
V-SITS
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AROUND
BOTH LEGS
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THROUGH
SINGLE LEGS
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COOL DOWN
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Smoothly lift ball up to your feet. 12 - 15 reps 2 sets.
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Pass
small ball under both legs for 30 seconds each direction.
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Alternate each leg coming up, passing the ball under then over for
60 seconds
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Cool
down trunk and leg rotation with supermans for 3-5 minutes.
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