Core

Functional Core 1

In sport the role of our core is to resist movement so a core workout designed at improving on pitch performance should focus on this ability. The exercises in this workout contain a mixture of anti-rotation, anti-extension and ant-flexion sections that will help you to lay the foundations of a strong and functional core that will help you perform better on match day.

 

Complete each exercise for the given reps or distance, rest for the time allowed and then move to the next exercise. Once you've reached the end of the workout, rest for 60 seconds. Complete 4 rounds through.

DEADBUGS

REPS - 16  REST - 20S

PALLOF PRESS

REPS - 8ES  REST - 20S

SUITCASE MARCH

REPS - 10M(ES)  REST - 20S

JACKNIVES

REPS - 15  REST - 20S

REVERSE PLANK PRESS

REPS - 8ES  REST - 60S