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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)
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