Swimming Cycle 1 Week 1 and Week 2 Core Day 1 Core Day 2 Core
Swimming Cycle 1 Week 1 and Week 2 Core Day 1 Med Ball Side Touch Ladder Aqua Person Med Ball Sit Ups
All 4's Opp. Arm/Leg Push Up Lat. Plank Walk Push Up Plank w/ Alt. Knee Tuck Right Side Plank w/ Abduction(leg Raise) Left Side Plank w/ Abduction(leg Raise)
Pike Hold Plank Seated Russian Twist Sit Up Hold Leg Hold w/ Small Kicks Scissor Kicks Leg Hold w/ S.L. Raise Left Leg Hold w/ S.L. Raise Right
Wk 1 Plank: 2 min.
Core Day 2 2 x 10 up and down 2 x 10 each side 2 x 15 2 x 10 each side 2 x 45 sec. 2 x 45 sec. 2 x 45 sec. 2 x 45 sec. 2 x 45 sec. 2 x 45 sec. 2 x 45 sec. 2 x 45 sec. 2 x 45 sec. 2 x 45 sec. 2 x 45 sec. 2 x 45 sec.
Wk 2 Plank: 2min 15 sec.
Swimming Cycle 1 Week 3 and Week 4 Core Day 1 Med Ball Side Touch Ladder Aqua Person Med Ball Sit Ups
All 4's Opp. Arm/Leg Push Up Lat. Plank Walk
Leg Hold w/ S.L. Raise Right
Wk 3 Plank: 2 min. 30 sec.
WK 4 Plank: 2 min. 45 sec.
Right Side Plank w/ Abduction(leg Raise) Left Side Plank w/ Abduction(leg Raise)
Pike Hold Plank Seated Russian Twist Sit Up Hold Leg Hold w/ Small Kicks Scissor Kicks Leg Hold w/ S.L. Raise Left
x 90 Sec.
Seated Wood Chops
x 15 each side
Push Up Plank w/ Alt. Knee Tucks
x 30 sec.
Straight Leg Sit Up with 5 count down
x 10
Side Plank Right
x 30 sec.
Weighted Pikes
x 10
Side Plank Left
x 30 sec.
Planks
x 60 sec.
Multi's
x 15 each way
Lying Knee Touches
x 10 each side
Leg Hold w/ Abduction
x 15 each side
Leg Raises
- Crunches w/ ft. on ground, knees bent feet off ground, Legs straight in air, Single Leg
x 15
Leg Hold w/ Single Leg Raise
x 15 each side
Knee Raises Bicycles Hip Ups All 4's Opp. Arm/leg
x 15
Stability Ball Russian Twist Stability Ball Knee Tucks Single Leg Pikes Straight Arm Crunches w/ leg Hold
x 20 each side
Side Touches
x 15 each side
Super Hero Repeat 2 times
x 30 sec.
x 15 each side x 15 x 15 each side
Repeat 2 times
Wk 1 Plank: 2 min.
Wk 2 Plank: 2min 15 sec.
Core Day 2 2 x 10 up and down 2 x 10 each side 2 x 15 2 x 10 each side 2 x 45 sec. 2 x 45 sec. 2 x 45 sec. 2 x 45 sec. 2 x 45 sec. 2 x 45 sec. 2 x 45 sec. 2 x 45 sec. 2 x 45 sec. 2 x 45 sec. 2 x 45 sec. 2 x 45 sec.
Push Up Plank w/ Alt. Knee Tuck
Core Day 3
Planks
Wk 1 Plank: 2 min.
x 20 x 15 each side x 20
Wk 2 Plank: 2min 15 sec.
Core Day 3
Planks
x 90 Sec.
Seated Wood Chops
x 15 each side
Push Up Plank w/ Alt. Knee Tucks
x 30 sec.
Straight Leg Sit Up with 5 count down
x 10
Side Plank Right
x 30 sec.
Weighted Pikes
x 10
Side Plank Left
x 30 sec.
Planks
x 60 sec.
Multi's
x 15 each way
Lying Knee Touches
x 10 each side
Leg Hold w/ Abduction
x 15 each side
Leg Raises
- Crunches w/ ft. on ground, knees bent feet off ground, Legs straight in air, Single Leg
x 15
Leg Hold w/ Single Leg Raise
x 15 each side
Knee Raises Bicycles Hip Ups All 4's Opp. Arm/leg
x 15
Stability Ball Russian Twist Stability Ball Knee Tucks Single Leg Pikes Straight Arm Crunches w/ leg Hold
x 20 each side
Side Touches
x 15 each side
Super Hero Repeat 2 times
x 30 sec.
Wk 3 Plank: 2 min. 30 sec.
WK 4 Plank: 2 min. 45 sec.
x 15 each side x 15 x 15 each side
Repeat 2 times
Wk 3 Plank: 2 min. 30 sec.
WK 4 Plank: 2 min. 45 sec.
x 20 x 15 each side x 20
All 4's Opp. Arm/Leg Push Up Lat. Plank Walk Push Up Plank w/ Alt. Knee Tuck Right Side Plank w/ Abduction(leg Raise) Left Side Plank w/ Abduction(leg Raise)
Pike Hold Plank Seated Russian Twist Sit Up Hold Leg Hold w/ Small Kicks Scissor Kicks Leg Hold w/ S.L. Raise Left Leg Hold w/ S.L. Raise Right
Wk 1 Plank: 2 min.
Core Day 2 2 x 10 up and down 2 x 10 each side 2 x 15 2 x 10 each side 2 x 45 sec. 2 x 45 sec. 2 x 45 sec. 2 x 45 sec. 2 x 45 sec. 2 x 45 sec. 2 x 45 sec. 2 x 45 sec. 2 x 45 sec. 2 x 45 sec. 2 x 45 sec. 2 x 45 sec.
Wk 2 Plank: 2min 15 sec.
Swimming Cycle 1 Week 3 and Week 4 Core Day 1 Med Ball Side Touch Ladder Aqua Person Med Ball Sit Ups
All 4's Opp. Arm/Leg Push Up Lat. Plank Walk
Leg Hold w/ S.L. Raise Right
Wk 3 Plank: 2 min. 30 sec.
WK 4 Plank: 2 min. 45 sec.
Right Side Plank w/ Abduction(leg Raise) Left Side Plank w/ Abduction(leg Raise)
Pike Hold Plank Seated Russian Twist Sit Up Hold Leg Hold w/ Small Kicks Scissor Kicks Leg Hold w/ S.L. Raise Left
x 90 Sec.
Seated Wood Chops
x 15 each side
Push Up Plank w/ Alt. Knee Tucks
x 30 sec.
Straight Leg Sit Up with 5 count down
x 10
Side Plank Right
x 30 sec.
Weighted Pikes
x 10
Side Plank Left
x 30 sec.
Planks
x 60 sec.
Multi's
x 15 each way
Lying Knee Touches
x 10 each side
Leg Hold w/ Abduction
x 15 each side
Leg Raises
- Crunches w/ ft. on ground, knees bent feet off ground, Legs straight in air, Single Leg
x 15
Leg Hold w/ Single Leg Raise
x 15 each side
Knee Raises Bicycles Hip Ups All 4's Opp. Arm/leg
x 15
Stability Ball Russian Twist Stability Ball Knee Tucks Single Leg Pikes Straight Arm Crunches w/ leg Hold
x 20 each side
Side Touches
x 15 each side
Super Hero Repeat 2 times
x 30 sec.
x 15 each side x 15 x 15 each side
Repeat 2 times
Wk 1 Plank: 2 min.
Wk 2 Plank: 2min 15 sec.
Core Day 2 2 x 10 up and down 2 x 10 each side 2 x 15 2 x 10 each side 2 x 45 sec. 2 x 45 sec. 2 x 45 sec. 2 x 45 sec. 2 x 45 sec. 2 x 45 sec. 2 x 45 sec. 2 x 45 sec. 2 x 45 sec. 2 x 45 sec. 2 x 45 sec. 2 x 45 sec.
Push Up Plank w/ Alt. Knee Tuck
Core Day 3
Planks
Wk 1 Plank: 2 min.
x 20 x 15 each side x 20
Wk 2 Plank: 2min 15 sec.
Core Day 3
Planks
x 90 Sec.
Seated Wood Chops
x 15 each side
Push Up Plank w/ Alt. Knee Tucks
x 30 sec.
Straight Leg Sit Up with 5 count down
x 10
Side Plank Right
x 30 sec.
Weighted Pikes
x 10
Side Plank Left
x 30 sec.
Planks
x 60 sec.
Multi's
x 15 each way
Lying Knee Touches
x 10 each side
Leg Hold w/ Abduction
x 15 each side
Leg Raises
- Crunches w/ ft. on ground, knees bent feet off ground, Legs straight in air, Single Leg
x 15
Leg Hold w/ Single Leg Raise
x 15 each side
Knee Raises Bicycles Hip Ups All 4's Opp. Arm/leg
x 15
Stability Ball Russian Twist Stability Ball Knee Tucks Single Leg Pikes Straight Arm Crunches w/ leg Hold
x 20 each side
Side Touches
x 15 each side
Super Hero Repeat 2 times
x 30 sec.
Wk 3 Plank: 2 min. 30 sec.
WK 4 Plank: 2 min. 45 sec.
x 15 each side x 15 x 15 each side
Repeat 2 times
Wk 3 Plank: 2 min. 30 sec.
WK 4 Plank: 2 min. 45 sec.
x 20 x 15 each side x 20
