Home Based Workout

INTRODUCTION

Taking the First Step.........................................................................................................................3

SITUPS

Core  Stabilization Training Skill Builder..........................................................................................4

300-METER SPRINT

Sprinting Skill Builder.........................................................................................................................7

300-Meter Skill Builder Workout......................................................................................................10

PUSHUPS

Pushup Skill Builder.........................................................................................................................11

1.5-MILE RUN

1.5-Mile Run Skill Builder.................................................................................................................16

Drills to Solidify Good Running Mechanics......................................................................................18

PULLUPS*

Pullup Skill Builder............................................................................................................................20

Programming.....................................................................................................................................22

Objective: Provide an overview of Core Stabilization Training (CST) techniquesdesignedto enhance abdominal and trunk muscular endurance while, at the same time, bettermatch trunk muscle function and neuromuscular control. Empirical research suggests there is no detrimental impact on performance of situps when traditional training is replacedwith Core StabilizationTraining.

Core Stabilization Training Skill Builder

Drill No. 1—Prone Plank or Bridge

Instructions: You will begin by lying on the floor or mat in a prone position, with feet placed approximately at hip-width and arms placed at shoulder-width, with elbows under the shoulders. You will dorsiflex the ankles (draw toes toward your nose) to help distribute the workload more evenlyas you straighten knees, tighten

glutealmuscles and brace or stiffen abdominalmuscles to form a plank or bridge.The key element is to maintain neutral spinal alignmentwhile holding this hover position on the forearms and toes.

TrainingPrescription:Startwith three to four sets of 10 to 15 seconds each, with equal amounts of rest between sets.

Drill No. 2 —Side Plank or Bridge

Instructions:You will begin by lying on the floor