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

• 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)

•     a)Forearms (x15 Seconds)

•     b)   High Plank  (x15 Seconds)

Corecentric Routine #9

*5 Sets
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

• 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

•     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)