Corecentric Routine #1
*2 Max Out sets w/ 3 Min Recovery
- Elbow Plank (x Minimum of 5 minutes)
- Hamstring Bridge( x Match Plank Duration)
Corecentric Routine #2
*4 Consecutive Sets
- Single Leg High Plank (x60 seconds each leg)
- Single Leg Hamstring Bridge (x 60 seconds each leg)
Corecentric Routine #3
*2-4 Consecutive Sets
- Elbow Plank Static Superman (x 60 seconds each arm and opposite leg)
- Elbow Side Plank (x 60 seconds each side)
- Single Leg Hamstring Bridge (x60 seconds each leg)
Corecentric Routine #4
*8 Consecutive Sets
- Left side elbow plank (x30 seconds)
- Regular Elbow Plank (x30 seconds)
- Right Side Elbow Plank (x30 seconds)
- Hamstring Bridge (x60 seconds)
Corecentric Routine #5
*4 Sets
- Inclined Left Side High Plank (x1 minute)
- Inclined Right Side High Plank (x1 minute)
- Inclined Regular High Plank (x2 minutes)
- Incline Supine Stretcher (x2 minutes)
- Recovery (x 60 seconds)
Corecentric Routine #6
*4 Consecutive Sets for Each Partner
**Balance below shoulder blades and above small of back
Alternating Partner Weighted Planks
**Balance below shoulder blades and above small of back
Alternating Partner Weighted Planks
- a) Bottom Holder Elbow Plank (x60 seconds)
- b) Top “Weight”/Recovery Balance (x60 seconds)
Corecentric Routine #7
*4 Sets
- High Plank Marches (x60 Seconds)
- Low Plank Marches (x60 Seconds)
- Elbow Plank Marches (x60 Seconds)
- Recovery (x60 Seconds)
Corecentric Routine #8
*10-15 Consecutive Sets
Tiger Push-Up Planks (x15 Seconds)
Tiger Push-Up Planks (x15 Seconds)
- a)Forearms (x15 Seconds)
- b) High Plank (x15 Seconds)
Corecentric Routine #9
*5 Sets
Super Hero Planks
Super Hero Planks
- a) Superman (Finger Tip Optional) Push Ups (X10)
- b) Full Extension Superman Plank (x60 Seconds)
- c) Recovery (x60 Seconds)
Corecentric Routine #10
*6 Consecutive Sets
- High Plank Marches (x30 Seconds)
- High Plank Alternating Knee Raises to Sides (Hips Open (x30 Seconds)
- High Plank T-Rolls with Top Leg Raise (Star Fish) (x30 Seconds)
- Supine Stretcher with Alternating Leg Raises (x30 Seconds)
- Supine Table with Alternating Leg Extensions (x30 Seconds)
Corecentric Routine #11
*4 Consecutive Sets
- High Plank Superman (x60 Seconds)
- High Plank T-Rolls with Top Leg Raise (x60 Seconds)
- Hamstring Bridge with Toe Raises (x60 Seconds)
- Hamstring/Neck Bridge (on Head instead of shoulders) (x60 Second)
Corecentric Routine #12
*4 Consecutive Sets
- Sprawl/Forehead Plank (x30 Seconds)
- Low Plank Marches (x30 Seconds)
- High Plank Marches (x30 Seconds)
- High Plank T-Rolls with Top Leg Raise (30 Seconds)
- Stretcher with Alternating Leg Raises (x30 Seconds)
- Hamstring Marches (x30 Seconds)
- Hamstring/Neck Bridge (x30 Seconds)
- Judo Roll-Ups to Standing (x30 Seconds)
Corecentric Routine #13
*3 Consecutive Sets
- High Plank (x2 Minutes)
- Dry-land Swim (x100 Reps)
- Elbow Plank (x2 Minutes)
- Bicycles (x100 Reps)
- Hamstring Bridge (2 Minutes)
- Flutter Kicks (x100 Reps)
Corecentric Routine #14
*5 Sets
- Plate Alternating Side Wood Chops (x6 Each Side)
- Plate Alternating Single Leg Good Mornings (x6 Each Leg)
- Plate Swings (x12)
- Plate Twists (x12 Each Side)
- Recovery (x60 Seconds)
Corecentric Routine #15
*5 Consecutive Sets with 15 Second Transition/Recovery Between Exercises
- Medicine Ball Overhead Slams (x6 +15 Seconds)
- Medicine Ball Seated Recline Twists (x6 +15 Seconds)
- Medicine Ball Explosive Back Toss (Overhead) with High Wall Rebound (x6 +15 Seconds)
- Medicine Ball Explosive Alternating Side Wood Chops Without Release (x6 +15 Seconds)
Corecentric Routine #16
*4 Sets
- Medicine Ball Seated ABC Slams (x6 Left/6 Middle/6 Right)
- Medicine Ball Seated Recline Twists (x6 Each Side)
- Medicine Ball Alternating Side Turkish Get-Ups (x6 Each Side)
- Medicine Ball Standing Alternating Knee Raises with Counter Torso Twist (x6 Each Side)
- Medicine Ball Standing Straight Arm Twists (x6 Each Side)
- Recovery (x60 Seconds)
Corecentric Routine #17
*4 Sets
- Dumbbell Alternating Uppercuts – Moving Forward (x8 Each Arm)
- Dumbbell Alternating Fighter Presses – Moving Forward (x8 Each Arm)
- Dumbbell Alternating Fighter Pulls 0 Bent over at Waist (x8 Each Arm)
- Dumbbell Overhead Walking Figure 8’s (x4 Each Direction)
- Recovery (60 Seconds)
Corecentric Routine #18
*4 Sets
- Dumbbell Diagonal Snatches (Explosive) (x6 Each Arm)
- Dumbbell T-Roll Push-Ups (Explosive) (x6 Each Arm)
- Dumbbell Turkish Get-Ups (x6 Each Side)
- Dumbbell Overhead Saxon Bends (Side to Side) (x6 Each Side)
Corecentric Routine #19
*5 Sets
Olympic Bar Plus Weight
Olympic Bar Plus Weight
- a)Overhead Alternating Forward Lunges (x6 Each Leg)
- b) Alternating Single Leg Good Mornings (x6 Each Leg)
- c)Barbell Twists (x12 Each Side)
- d) Recovery (x60 Seconds)
Corecentric Routine #20
*5 Sets all with very dynamic hip and torso action for each exercise
Olympic Bar with “Landmine” or Wedged into a Corner on the Floor with Weight on the Opposite End
Olympic Bar with “Landmine” or Wedged into a Corner on the Floor with Weight on the Opposite End
- a)Warrior Single Arm Pulls (Facing Away from Corner with Bar Between Legs) (x6 Each Arm)
- b) Warrior Single Arm Presses (Facing Into Corner with Bar Raised to Shoulder (x6 Each Arm)
- c)Combat Throws/Twists (Facing Corner Bar “Arc” Hip to Hip Across Chest) (x6 Each Hip)
- d) Recovery (x60 Seconds)