Cross Country Cycle 2 Weeks 3 and 4 Core Day 1 Core Day 2 Core
Cross Country Cycle 2 Weeks 3 and 4 Core Day 1
Core Day 2
Core Day 3
Weighted Straight Arm Crunches
x 20
Planks
x 90 sec.
P.U. Plank with Glute Kick
x 15 each side
Weighted Straight Arm Crunches w/ Legs off ground
x 20
Dead Bug Opp. Arm/leg
x 60 sec.
P.U. Plank with Abduction
x 15 each side
Leg Drops Holding Weight w/ Arms Straight
x 20
Side Plank Right with Abduction
x 45 sec.
Side to side walking P.U. Plank
x 60 sec
Super Hero
x 20
Side Plank Left with Abduction
x 45 sec.
Weighted Crunch w/ Leg Drop
x 15
3 Count Bicycles
x 10
Leg Hold
x 60 sec.
Lying Knee Touches
x 15 each side
Single Leg Pike Hold w/ Rotation
x 15 each side
Multi's
x 15 each way
Leg Hold w/ Single Leg Abduction
x 15 each side
3 Count Pike Hold
x 15
Leg Hold w/ Single Leg Raise
x 15 each side
Aqua Person Scissor Kicks Scissor Kicks Leg Hold w/ small Kicks
x 15 each side
Super Hero
x 60 sec.
x 60 sec.
x 15 e.s. slow
Leg Raises
x 20
x 15 e.s. fast
x 20 x 20 each side
Sit Up Hold w/ 2 Count Rotation
x 15 each side
Knee Raises Bicycles Hip Ups All 4's Opp. Arm/leg
Side Plank Right Side Plank Left Single Leg Pikes Straight Arm Crunches w/ leg Hold
x 20
Side Touches
x 15 each side
x 20 each side
Super Hero
x 30
x 20 each side
- Crunches w/ ft. on ground, knees bent feet off ground, Legs straight in air, Single Leg
x 60 sec. x 20 each side x 30
Repeat 3 times Repeat 3 times Week 3: 2 min. plank
Repeat 3 times
Week 4: 2 min. 15 sec. plank Week 3: 2 min. plank
Cross Country Cycle 2 Weeks 5 and 6 Core Day 1
Week 4: 2 min. 15 sec. plank
Week 3: 2 min. plank
Core Day 2
Week 4: 2 min. 15 sec. plank
Core Day 3
Weighted Straight Arm Crunches
x 20
Planks
x 90 sec.
P.U. Plank with Glute Kick
x 15 each side
Weighted Straight Arm Crunches w/ Legs off ground
x 20
Dead Bug Opp. Arm/leg
x 60 sec.
P.U. Plank with Abduction
x 15 each side
Leg Drops Holding Weight w/ Arms Straight
x 20
Side Plank Right with Abduction
x 45 sec.
Side to side walking P.U. Plank
x 60 sec
Super Hero
x 20
Side Plank Left with Abduction
x 45 sec.
Weighted Crunch w/ Leg Drop
x 15
3 Count Bicycles
x 10
Leg Hold
x 60 sec.
Lying Knee Touches
x 15 each side
Single Leg Pike Hold w/ Rotation
x 15 each side
Multi's
x 15 each way
Leg Hold w/ Single Leg Abduction
x 15 each side
3 Count Pike Hold
x 15
Leg Hold w/ Single Leg Raise
x 15 each side
Aqua Person Scissor Kicks Scissor Kicks Leg Hold w/ small Kicks
x 15 each side
Super Hero
x 60 sec.
x 60 sec.
x 15 e.s. slow
Leg Raises
x 20
x 15 e.s. fast
x 20 x 20 each side
Sit Up Hold w/ 2 Count Rotation
x 15 each side
Knee Raises Bicycles Hip Ups All 4's Opp. Arm/leg
Side Plank Right Side Plank Left Single Leg Pikes Straight Arm Crunches w/ leg Hold
x 20
Side Touches
x 15 each side
x 20 each side
Super Hero
x 30
x 20 each side
- Crunches w/ ft. on ground, knees bent feet off ground, Legs straight in air, Single Leg
x 60 sec. x 20 each side x 30
Repeat 4 times Repeat 4 times Week 5: 2 min. 30 sec. plank
Repeat 4 times
Week 6: 2 min. 45 sec. plank Week 5: 2 min. 30 sec. plank
Week 6: 2 min. 45 sec. plank
Week 5: 2 min. 30 sec. plank
Week 6: 2 min. 45 sec. plank
Core Day 2
Core Day 3
Weighted Straight Arm Crunches
x 20
Planks
x 90 sec.
P.U. Plank with Glute Kick
x 15 each side
Weighted Straight Arm Crunches w/ Legs off ground
x 20
Dead Bug Opp. Arm/leg
x 60 sec.
P.U. Plank with Abduction
x 15 each side
Leg Drops Holding Weight w/ Arms Straight
x 20
Side Plank Right with Abduction
x 45 sec.
Side to side walking P.U. Plank
x 60 sec
Super Hero
x 20
Side Plank Left with Abduction
x 45 sec.
Weighted Crunch w/ Leg Drop
x 15
3 Count Bicycles
x 10
Leg Hold
x 60 sec.
Lying Knee Touches
x 15 each side
Single Leg Pike Hold w/ Rotation
x 15 each side
Multi's
x 15 each way
Leg Hold w/ Single Leg Abduction
x 15 each side
3 Count Pike Hold
x 15
Leg Hold w/ Single Leg Raise
x 15 each side
Aqua Person Scissor Kicks Scissor Kicks Leg Hold w/ small Kicks
x 15 each side
Super Hero
x 60 sec.
x 60 sec.
x 15 e.s. slow
Leg Raises
x 20
x 15 e.s. fast
x 20 x 20 each side
Sit Up Hold w/ 2 Count Rotation
x 15 each side
Knee Raises Bicycles Hip Ups All 4's Opp. Arm/leg
Side Plank Right Side Plank Left Single Leg Pikes Straight Arm Crunches w/ leg Hold
x 20
Side Touches
x 15 each side
x 20 each side
Super Hero
x 30
x 20 each side
- Crunches w/ ft. on ground, knees bent feet off ground, Legs straight in air, Single Leg
x 60 sec. x 20 each side x 30
Repeat 3 times Repeat 3 times Week 3: 2 min. plank
Repeat 3 times
Week 4: 2 min. 15 sec. plank Week 3: 2 min. plank
Cross Country Cycle 2 Weeks 5 and 6 Core Day 1
Week 4: 2 min. 15 sec. plank
Week 3: 2 min. plank
Core Day 2
Week 4: 2 min. 15 sec. plank
Core Day 3
Weighted Straight Arm Crunches
x 20
Planks
x 90 sec.
P.U. Plank with Glute Kick
x 15 each side
Weighted Straight Arm Crunches w/ Legs off ground
x 20
Dead Bug Opp. Arm/leg
x 60 sec.
P.U. Plank with Abduction
x 15 each side
Leg Drops Holding Weight w/ Arms Straight
x 20
Side Plank Right with Abduction
x 45 sec.
Side to side walking P.U. Plank
x 60 sec
Super Hero
x 20
Side Plank Left with Abduction
x 45 sec.
Weighted Crunch w/ Leg Drop
x 15
3 Count Bicycles
x 10
Leg Hold
x 60 sec.
Lying Knee Touches
x 15 each side
Single Leg Pike Hold w/ Rotation
x 15 each side
Multi's
x 15 each way
Leg Hold w/ Single Leg Abduction
x 15 each side
3 Count Pike Hold
x 15
Leg Hold w/ Single Leg Raise
x 15 each side
Aqua Person Scissor Kicks Scissor Kicks Leg Hold w/ small Kicks
x 15 each side
Super Hero
x 60 sec.
x 60 sec.
x 15 e.s. slow
Leg Raises
x 20
x 15 e.s. fast
x 20 x 20 each side
Sit Up Hold w/ 2 Count Rotation
x 15 each side
Knee Raises Bicycles Hip Ups All 4's Opp. Arm/leg
Side Plank Right Side Plank Left Single Leg Pikes Straight Arm Crunches w/ leg Hold
x 20
Side Touches
x 15 each side
x 20 each side
Super Hero
x 30
x 20 each side
- Crunches w/ ft. on ground, knees bent feet off ground, Legs straight in air, Single Leg
x 60 sec. x 20 each side x 30
Repeat 4 times Repeat 4 times Week 5: 2 min. 30 sec. plank
Repeat 4 times
Week 6: 2 min. 45 sec. plank Week 5: 2 min. 30 sec. plank
Week 6: 2 min. 45 sec. plank
Week 5: 2 min. 30 sec. plank
Week 6: 2 min. 45 sec. plank
