Warm-up ROUTINES

CORE ROUTINES

WARM-UP ROUTINES

Tempo Warm-up and Myrtl Routine

Tempo Warm-up Video

Myrtl Routine Video

2021 WBHSXC Warm-up Routines.pdf

CORE ROUTINES

Summertime Abs (Natasha Hastings)

Video Link: https://youtu.be/Dj56WIoVa_4


3 sets (weighted = 10 lb. dumbbell or medicine ball).


1.) Russian Twists (25 reps each side/weighted).

2.) Roll-ups (15 reps/weighted).

3.) Back extensions with a twist at top (12 reps each side).

NOTE: 10 lbs. might be too much weight. Either not use weights or start with a lighter weight.


Two Minute Ab Workout (Tre Hardee)

Video Link: https://www.youtube.com/watch?v=78UDaU1htV0


1.) Basic crunch, feet on the floor (10 repetitions)

2.) Crunch: Legs extended, elevated off ground 4-6" (10 repetitions)

3.) Crunch: knees in, 90º crunch (10 repetitions)

4.) Crunch: Legs extended, elevated off ground 4-6" and crossed (10 repetitions)

5.) Crunch: Legs extended, elevated off ground 4-6" and split (10 repetitions)

6.) V-Sit's: arms and legs extended, reach with arms and legs to form a "V" (10 repetitions)

7.) Toe touches: legs extended to 90º (heels extended to sky), reach with arms to touch your toes (10 repetitions)

8.) Crunch: Legs extended, elevated off ground 4-6". Slightly bend one knee and raise a little higher than the other (10 repetitions each leg)

9.) Crunch: one leg straight and elevated 4-6", the other leg with knee at 90º (10 repetitions each leg)

10.) Holds: one leg straight and elevated 4-6", the other leg with knee at 90º (10 seconds each leg)

11.) Bicycles: start with one leg straight and elevated 4-6", the other leg with knee at 90º. Cycle legs and crunch upper body (10 repetitions)

Dynamic Core Routine (Josh Cox)

Video Link: https://www.youtube.com/watch?v=kd_nqqPflzY&list=FLyFynccnzVn8MRqhVhQmtgw


1st set: Standard Planks (on forearms)

1.) Prone plank (facing down): hold for 1 minute

2.) Lateral plank (left side): hold for 1 minute

3.) Supine plank (facing up): hold for 1 minute

4.) Lateral plank (right side): hold for 1 minute

5.) Rotating lateral plank (left side): start in lateral plank position, slowly rotate top arm/hand down and across your body. Count to 5 as you rotate through (10 repetitions)

6.) Rotating lateral plank (right side): start in lateral plank position, slowly rotate top arm/hand down and across your body. Count to 5 as you rotate through (10 repetitions)


2nd set: Extended Arm Planks (push-up position)

1.) Prone plank (facing down): hold for 1 minute

2.) Lateral plank (left side): hold for 1 minute

3.) Supine plank (facing up): hold for 1 minute

4.) Lateral plank (right side): hold for 1 minute

5.) Rotating lateral plank (left side): start in lateral plank position, slowly rotate top arm/hand down and across your body. Count to 5 as you rotate through (10 repetitions)

6.) Rotating lateral plank (right side): start in lateral plank position, slowly rotate top arm/hand down and across your body. Count to 5 as you rotate through (10 repetitions)


3rd set:

1.) Bird dog's (kneeling position, resting on hands and knees. Extend/lift right arm and left leg off ground (counting to 3, then hold to 10). Repeat by moving the right hand and left knee to touch each other (underneath your body), then extend back out. (10 repetitions)

2.) Bird dog's (opposite side)

3.) Push-up's (variations)

a.) Halfway up, all the way up. Halfway down, all the way down (10 repetitions)

b.) Count down's: Halfway up, all the way up. Count down, on the way down, starting with 10, then

9, then 8 etc... (10 repetitions)

Bridges (double leg and single leg)

1.) Bridge (double leg): Elevate hips up, with shoulders and both feet on the ground (hold for 1 minute)

2.) Hip thrusts: starting on the ground, move hips up and hold for 1-2 seconds, then back down (10 repetitions)

3.) Bridge (double leg): hold for 1 minute

4.) Single leg bridge (right leg): hold for 1 minute

5.) Single leg hip thrusts (right leg): 10 repetitions

6.) Bridge (double leg): hold for 1 minute

7.) Single leg bridge (left leg): hold for 1 minute

8.) Single leg hip thrusts (left leg): 10 repetitions