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  • OSU Track & Field Summer Ancillary - CORE

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    Travis Floeck
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    The summer ancillary plan consists of 4 core exercises done for 30 seconds each with 10-12 repetitions of planks. The back routine includes 9 bodyweight exercises done for 20-30 seconds each, focusing on opposite arm and leg movements, as well as 6-8 back rounders and 5-6 swaybacks. The Beaver Ten includes 10 bodyweight exercises for the lower body and core, with each exercise done for 30 seconds or 15 repetitions on each side. The Big 10 is a bodyweight circuit starting at 10 repetitions each of pushups and crunches and decreasing by 1 each set down to 1 repetition of each.

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    The summer ancillary plan consists of 4 core exercises done for 30 seconds each with 10-12 repetitions of planks. The back routine includes 9 bodyweight exercises done for 20-30 seconds each, focusing on opposite arm and leg movements, as well as 6-8 back rounders and 5-6 swaybacks. The Beaver Ten includes 10 bodyweight exercises for the lower body and core, with each exercise done for 30 seconds or 15 repetitions on each side. The Big 10 is a bodyweight circuit starting at 10 repetitions each of pushups and crunches and decreasing by 1 each set down to 1 repetition of each.

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    15 views1 page

    OSU Track & Field Summer Ancillary - CORE

    Uploaded by

    Travis Floeck
    The summer ancillary plan consists of 4 core exercises done for 30 seconds each with 10-12 repetitions of planks. The back routine includes 9 bodyweight exercises done for 20-30 seconds each, focusing on opposite arm and leg movements, as well as 6-8 back rounders and 5-6 swaybacks. The Beaver Ten includes 10 bodyweight exercises for the lower body and core, with each exercise done for 30 seconds or 15 repetitions on each side. The Big 10 is a bodyweight circuit starting at 10 repetitions each of pushups and crunches and decreasing by 1 each set down to 1 repetition of each.

    Copyright:

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    Download as PDF, TXT or read online from Scribd
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    Summer Ancillary Plan - CORE

    Fab Five +
    Crunch - 30 sec. Straight Leg Crunch - 30 sec. Russian Twist w/ Med Ball - 30 sec. V-Up's - 10-12x Plank - 60-90 sec.

    Back Routine
    Opposite Arm, Opposite Leg - 30 sec. Prone Double Arm Raise - 30 sec. Prone Straight Leg Lift - 30 sec. Prone Lower Body Crawl - 30 sec. Sitting Bicycle - 20 sec. Straight Leg Circles on Knee - 20 sec. each leg Sitting Push Kicks - 20 sec. each leg In-n-Outs - 30 sec. Australian Crawl - 20-30 sec. Back Rounders - 6-8x Catback, Swayback - 5-6x

    Beaver Ten+
    Bicycle - 30 sec. Single Leg Bridge Dips - 15x each leg Reach and Tap - 30 sec. Reach to Sky - 30 sec. Jane Fonda's - 15x each leg Adduction Lift - 15x each leg Side Plank Dips - 15x each side Fire Hydrant - 15x each side Cross Crawl - 30 sec. each side Plank - 60-90 sec.

    Big 10
    10 push ups 10 crunches 9 push ups 9 crunches 8 push ups 8 crunches etc. alternating all the way down to one each

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