Water Polo Cycle 3 Core Day 1 Core Day 2 Core Day 3

Water Polo Cycle 3 Core Day 1

Core Day 2

Core Day 3

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 Arm Raise

x 15 each side

Single Leg Pikes

x 20 each side

Side Plank Right(raise for 2 sec., then drop down)

x 20

P.U. Plank with Alternating Leg Raise

x 15 each side

Plank

x 75 sec.

Side Plank Left(raise for 2 sec., then drop down)

x 20

Plank

x ALAP

Super Hero

x 20

Leg Hold w/ Single Leg Raise

x 20 each side

Weighted Crunch

x 50

Hip Ups

x 20

Leg Hold w/ Abduction

x 20 each side

Lying Knee Touches w/ 4LB med ball between legs

x 10 each side

Seated Wood Chops

x 15 each side

Super Hero

x 20

Leg Hold w/ Single Leg Abduction

x 15 each side

Pike Hold

x 45 sec.

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

x 15 each way

Leg Hold w/ Single Leg Raise

x 15 each side x 60 sec.

x 20 each side

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

x 20

Seated Russian Twist

x 15 each side

x 20 each side

Super Hero x 20 Repeat 3 to 4 times Plank: 4 min. (add 15 sec. each week)

All 4's Opp. Arm/Leg Scissor Kicks Scissor Kicks Leg Hold w/ small Kicks

x 15 each side

Weighted Sit Up Hold w/ 2 Count Rotation

x 15 each side

Repeat 3 to 4 times Plank: 4 min. (add 15 sec. each week)

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

x 15 e.s. slow

Leg Raises

x 20

x 15 e.s. fast

Knee Raises Bicycles Hip Ups All 4's Opp. Arm/leg Repeat 3 to 4 times Plank: 4 min. (add 15 sec. each week)

x 20

x 20 each side

x 60 sec. x 30 sec. x 30