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One-Rep MAX

Workout of the Day!
Athletes Need Strong Core Muscles for Spinal Stability and Postural Alignment.
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In order to perform a variety of athletic tasks, athletes need strong core muscles for spinal stability and postural alignment. You can’t swing a tennis racket, golf club or baseball bat, or even throw a ball, without engaging a portion of your core. Since the core muscles function differently than your arm and leg muscles, they must be trained in a different manner for the exercises to be effective.

How to use this list

Do each of the moves Above:
2 to 3 sets of 12-15 Reps.

Stability Ball Crunches w/ Band

Benswic Workout
Benswic Workout

The stability ball crunch is one of the most effective exercises for abdominal engagement, and is great alternative to floor crunches. The added resistance makes this exercise more challenging— so if you’re serious about training abs, get ready to amp up the intensity!

Stability Ball Crunches w/ Band steps:

  1. Loop a band through something stable.
  2. Position the middle of your back on a stability ball. The top of your head should be positioned a few feet from where the band is looped so that there is sufficient tension.
  3. Grab an end of the band with each hand as shown.
  4. Raise your body up into a full sit-up position.
  5. Squeeze your abs hard at the top, and slowly lower your body back to the ground.

Seated Oblique Band Rotation

Benswic Workout
Benswic Workout
With under-developed Core Muscles. This exercise is great for that. Do the seated rotation with resistance bands to strengthen and open up your transverse Abdominal (your obliques).
 

Seated Oblique Band Rotation steps:

  1. Grip the band with both hands.
  2. Stand about 1 to 2 feet away from the door, with your side facing the door.
  3. Keep your back straight, head straight and stomach tight.
  4. Position your arms in front of your body with your hands in tight to your chest.
  5. Rotate your upper body (from your waist) away from the wall or whatever, until your body naturally stops.
  6. Return to the starting position (controlling the resistance). Repeat.

Standing Oblique Band Rotation

Benswic Workout
Benswic Workout
With under-developed Core Muscles. This exercise is great for that. Do the standing rotation with resistance bands to strengthen and open up your transverse Abdominal (your obliques).
 
This exercise not only makes you stronger, but it also increases mobility which relieves that pain around your side Abs and Lower Back.
 

Standing Oblique Band Rotation steps:

  1. Grip the band with both hands.
  2. Stand about 1 to 2 feet away from the door, with your side facing the door.
  3. Keep your back straight, head straight and stomach tight.
  4. Position your arms in front of your body with your hands in tight to your chest.
  5. Rotate your upper body (from your waist) away from the wall or whatever, until your body naturally stops.
  6. Return to the starting position (controlling the resistance). Repeat.

Reverse Lunge w/ Twist to Knee Up

Benswic Workout
Benswic Workout

The lunge with a twist exercise is a great core exercise that builds lower body strength. Performing the lunge while holding and rotating a stability ball from right to left engages the quads, glutes, and core while improving balance and proprioception, though using this equipment is not required.

 

Reverse Lunge w/ Twist to Knee Up steps:

  1. Stand with feet about shoulder-width apart.
  2. If you’re using a medicine ball, hold it in front of you with elbows bent about 90 degrees. If you’re just starting out, you may want to perform the move without weights until you build up your strength.
  3. With your right foot, step forward into a basic lunge position. As you bend your knee, be sure to keep your knee over your right foot (don’t twist at the knee).
  4. From your midsection, twist your upper body to the right. Keep your core engaged and squeeze your glutes.
  5. Reach across your right side with your arms outstretched.
  6. In a slow, controlled movement, bring your arms back to the center.
  7. Step the right foot back and return to your starting position.

Reverse Lunge on Stability Ball

Benswic Workout
Benswic Workout

Stability Ball Lunge is an exercise that strengthens the legs and glutes while also working on balance and stability. This move is similar to a single leg squat due to the fact that one leg is rolling on a ball – an unstable surface.

The benefit from this exercise is that it’s a great hip flexor stretch. When rolling backwards (do that part slowly to feel the benefit).

Stability Ball Reverse Lunge steps:

  1. Stand tall with stability ball approximately 2-3 feet behind you.
  2. Balancing on your right foot, place your left shoelace onto the ball behind you.
  3. Bend your front leg as you roll the ball away from you with your left foot. Your front leg should go to a 90 degree angle.
  4. Pull your back leg in to start position and repeat desired reps. Switch feet.

 

Reverse Lunge on Stability Ball

Benswic Workout
Benswic Workout

Stability Ball Lunge is an exercise that strengthens the legs and glutes while also working on balance and stability. This move is similar to a single leg squat due to the fact that one leg is rolling on a ball – an unstable surface.

The benefit from this exercise is that it’s a great hip flexor stretch. When rolling backwards (do that part slowly to feel the benefit).

Stability Ball Reverse Lunge steps:

  1. Stand tall with stability ball approximately 2-3 feet behind you.
  2. Balancing on your right foot, place your left shoelace onto the ball behind you.
  3. Bend your front leg as you roll the ball away from you with your left foot. Your front leg should go to a 90 degree angle.
  4. Pull your back leg in to start position and repeat desired reps. Switch feet.

 

Stability Ball Roll-Out

Benswic Workout
Benswic Workout
This will strengthen the core, shoulders and upper back muscles by using a stability ball. This move is a version of a plank, except that instead of putting your arms or hands on the floor you use the ball. This exercise instability which means more muscles are engaged overall. It also adds some movement which increases the intensity even more.
 

Stability Ball Rollout steps:

  1. Begin in a standing position with ball in front of you.
  2. Clasp hands together and place on top of the ball.
  3. Keeping back long and abdominals tight, press hands into the ball and roll it out in front of you until forearms are on the ball and your body is at a 45 degree angle.
  4. Use your forearms to pull back slowly and return to start position.

Hamstring Curl with Stability Ball

Benswic Workout
Benswic Workout
The hamstring curl with stability ball utilizes a support to help raise the legs and hips off the floor. This leg exercise also works the back muscles.
 
 

Hamstring Curl with Stability Ball steps:

  1. Assume start position as shown by lying on the floor, back of calves resting against ball.
  2. Lift butt off floor by lifting hips toward ceiling.
  3. Pull the ball in with your feet.
  4. Push the ball back out.
  5. Return to start position. REPEAT

Single Leg Hamstring Curl with Stability Ball

Benswic Workout
Benswic Workout
The single leg hamstring curl exercise is much more advanced because you have a very narrow base of support and you need to be able to maintain a neutral spinal position while undertaking various limb movements with resistance.
 
 

Single Leg Hamstring Curl with Stability Ball steps:

  1. Position a stability ball by your feet and your upper back on a mat.
  2. Place your heels on the stability ball.
  3. Lift your hips off the floor so that a straight line forms between your shoulders, hips and heels.
  4. Keeping the hips elevated and the core tight, bring the heels toward your body, rolling the ball towards your rear end.
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