Ares Power core. Outline. Goals. 1. V-ups with med ball x Lumber jack x Rotations x Alternate toe touches x 30
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1 Outline Ares Power core 1. V-ups with med ball x Lumber jack x Rotations x Alternate toe touches x Big Turns x 15 each direction 6. Seated swing x 15 each direction 7. Two leg lift over cone x 20 (10 times each direction) 8. Russian twists w/med ball x 40 (20 each side) 9. Seated figure eight x 40 (20 each side) 10. Medball knee to elbow x 15 Goals This is the final progression of your new core exercises. After developing a solid foundation with the basic core routine and adding additional stability and difficulty with the dynamic core routine, you re now ready to add weight and explosive movements to further develop your core. The medicine ball adds weight to all the exercises and requires that you recruit more muscle fibers to perform each movement, which sparks growth and strength gains.
2 Images and Descriptions V-Ups with Medicine Ball Lower abs, rectus abdominis, hip flexors, and transverse abdominus. This exercise targets the lower abs in an explosive, dynamic movement. Using the medicine ball provides explosive power and stability, which is beneficial for 5k and 10k training. Use a medium weight medicine ball 6lbs for beginners and 10lbs for more advanced runners. Perform repetitions. Notes: Keep your toes dorsi-flexed (not pointed) and keep your legs and back straight through the entire movement. Slowly lower yourself after each repeat and explode as you go up without using momentum to aid your movement.
3 Lumber Jack Lower abs, rectus abdominis, hip flexors, and transverse abdominus. The lumber jack is an other explosive movement that targets the hip flexors and lower abs. It takes a lot of strength to raise the upper body without lifting the legs off the ground, which helps create a more powerful and stable stride. Use a medium to light medicine ball 4lbs for beginners and 6lbs for advanced runners. Perform repetitions. Try to keep your feet on the floor and don t use the momentum of the ball to bring your upper body off the ground. This isn t easy to do, but with concentration and practice, you ll be able to do it.
4 Rotations Obliques Training your obliques helps a runner maintain a more efficient running stride by eliminating excessive side-to-side motion. In addition to being more efficient, this will also prevent increased pressure on the hips and knees. Use a medium to heavy medicine ball 8lbs for beginners and 12lbs for more advanced runners. Perform 15 rotations each side. Keep your arms tucked into your side and keep your back straight throughout the exercise.
5 Alternate Toe Touches Obliques, rectus abdomins, adductors, lower back. Alternate toe touches will help you improve as an overall athlete and develop dynamic strength in your adductors and obliques, helping keep you healthy, especially if you do activities outside of running. Perform 30 repetitions total 15 touches each leg.use a medium weight medicine ball 6lbs for beginners and 10lbs for more advanced runners. Keep your legs straight and feet shoulder-width apart. Keep your arms straight as you raise and lower the ball. Use a slow motion as you go down and an explosive movement as you drive the medicine ball up.
6 Big Turns Obliques, lower back, hip flexors Big turns help improve your stability and flexibility in your entire core region. This will help you keep a strong forward-to-back movement and prevent excess rotation when running. Perform 15 circles in one direction and reverse direction to complete another 15 circles. Use a medium weight medicine ball 6lbs for beginners and 10lbs for more advanced runners Use big circles and keep both feet flat on the floor.
7 Seated Swings Obliques, lower back, hip flexors Seated swings are similar to big turns but being on the ground isolates the obliques and abs to perform the movement. Perform 15 circles in one direction and reverse direction to complete another 15 circles. Use a medium weight medicine ball 6lbs for beginners and 10lbs for more advanced runners Use big circles and keep both legs flat on the floor. Two leg lift over cone
8 Hip flexors, lower abs, transverse abdominals This is a great movement to strengthen the hip flexors, which helps add power to your stride and helps prevent hip injuries. Use a light weight medicine ball 2lbs for beginners and 6lbs for more advanced runners. Keep your butt on the ground and squeeze the ball tightly with your legs, which will also activate your adductors. Oblique Twists with Medicine ball Obliques Training your obliques helps a runner maintain a more efficient running stride by eliminating excessive side-to-side motion, which can also put increased pressure on hips and knees. Perform 40 repetitions, 20 to each side.use a medium weight medicine ball 6lbs for beginners and 10lbs for more advanced runners
9 Keep your feet off the ground and your back straight. Touch the ball to the ground on each twist. Seated Figure-8 Lower abs, hip flexors Strong lower abs help drive the leg while maintaining proper upright form (read: not slouched over) when running uphill. Use a light weight medicine ball 2lbs for beginners and 6lbs for more advanced runners.perform 15 repetitions each leg. Keep your feet off the ground and your back straight. Elevate one knee towards your chest while keeping the other straight. Pass the medicine ball between your high leg (under the knee) and the lowered leg. Switch and repeat.
10 Medicine Ball Knee to Elbow erector spinae, rectus abdominis (abs), hip flexors, and transverse abdominus. This is a more difficult and dynamic version of the traditional plank exercise. The medicine ball requires added stability from the abs and the movement of brining your knees towards your chest engages the deep core muscles and hip flexors. Perform repetitions. Balance yourself with your arms outstretched on a medicine ball. Bring one knee towards your elbow and hold for a count of 3-5 seconds. Switch legs.your back should form a parallel line with the floor when your knees are against your chest as well as when they are outstretched.
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