Cross Country Cycle 4 Week 11 and 12 Core Day 1 Core

Cross Country Cycle 4 Week 11 and 12 Core Day 1

Core Day 2

Core Day 3

Weighted Sit Up with Rotation(rotate left and right at top)

x 10 each way

Planks w/ Abduction

x 20 each side

P.U. Plank with Alternating Knee Tuck

x 15 each side

Single Leg Pikes

x 30 each side

x 15 Each Side

P.U. Plank Walk

x 15 each side

Plank w/ glute kick

x 15 ea leg

Side Plank with Twist Super Hero Hold

Aqua Person

x 20

Leg Hold w/ Single Leg Raise

x 20 each side

Weighted Crunch

x 60

Hip Ups

x 20

Leg Hold w/ Abduction

x 20 each side

fFigure 8 w/ 4LB med ball between legs

x 10 each side

x 50 sec

Seated Wood Chops

x 20 each side

Aqua Person

x 15 each side

Leg Hold w/ Single Leg Abduction

x 15 each side

Pike Hold

x 55 sec.

Weighted Multi's( hold 5 to 25 LB. weight)

x 15 each way

Leg Hold w/ Single Leg Raise

x 15 each side

Push Up Opposite Arm Leg Scissor Kicks Scissor Kicks Leg Lift w/ crunch at top Weighted Side Touches

x 10 each side

x 15

x 20 each side

Side Plank Right W/ Abduction Side Plank Left W/ Abduction Pikes Straight Arm Crunches w/ leg Hold

x 20

Weighted Seated Russian Twist

x 15 each side

x 10 each side

Super Hero Repeat 2 to 4 times wk 11: 3 min. 20 sec. wk12: 3 min. 30 sec.

x 20

Repeat 2 to 4 times wk 11: 3 min. 20 sec. wk12: 3 min. 30 sec.

- Crunches w/ ft. on ground, knees bent feet off ground, Legs straight in air, Single Leg

x 20 e.s. slow

Leg Raises

x 20

x 20 e.s. fast

Hanging Knee Raises Bicycles Hip Ups Push Up Opposite Arm Leg Repeat 2 to 4 times wk 11: 3 min. 20 sec. wk12: 3 min. 30 sec.

x 10

x 20 x 15 each side

x 15 x 40 sec. x 40