Water Polo Cycle 1 Option 1 Option 2 Option 3 Med Ball

Water Polo Cycle 1 Option 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

Plank:

Option 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.

1 min. 30 sec.(increase 15 sec. each week)

Option 3

Planks

x 60 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

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

Leg Hold w/ Abduction

x 15 each side

Leg Raises

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 to 4 times

x 30 sec.

x 15 each side x 15 x 15 each side

Repeat 2 to 4 times

Plank:

1 min. 45 sec. (increase 15 sec. each week)

Plank:

x 20 x 15 each side x 20

2 min. (increase 15 sec. each week)