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MEDICINE BALL CORE/ABS CIRCUIT

1- Warm-Up:
Start with a circuit. Perform 3 circuits of 8 repetitions per exercise.
1. Squat-Push Press
2. Woodcutters

2- Abdominal Workout
Choose the circuit best suited to your training level.
Perform 3 circuits. Rest 1 minute between circuits.
Perform 12 repetitions of each exercise. The circuit will build both general strength and endurance for your midsection.
Perform each repetition as explosively as possible.
To concentrate on building core/ abdominal power, increase the weight of the ball you use, and perform 4- 6 reps per exercise with a minute break between each exercise.
Make sure you are able to release the ball when training for power so that you don't include a deceleration phase in the movement.

Beginner's Circuit
1. Overhead Throws
2. Diagonal Chop
3. Side Throw

Intermediate Circuit
1. Overhead Throws
2. Diagonal Chop
3. Back-swing
4. Side Throw

Advanced Circuit
1. Overhead Throws
2. Diagonal Chop
3. Back-swing
4. V-up Twists
5. Single-leg
Standing MB rotations
6. Side Throw

Elite Circuit
1. Overhead Throws
2. Diagonal Chop
3. Lying Ab Toss
4. V-up Twists
5. Back Swing
6. Single-leg Standing MB rotations
7. Side Throw
 
 
 
3 - EXERCISE DESCRIPTIONS 

 

Squat Push-Press
Stand with your feet shoulder- width apart and toes turned slightly out. Hold a medicine ball at chest level. Squat down by extending your butt back. Keep the ball held against your chest. Pause briefly, then return to the starting position and press the ball overhead. You may also release the ball on the way up and catch it in the standing position. Be sure you keep your torso erect, weight back in the heels, and shoulders back to remain in the proper position.

 

Woodcutters
Stand with your feet slightly greater than shoulder-width apart and hold the medicine ball overhead (with both hands). Slightly bend your knees and flex your torso forward. Contract your abs and bring the medicine ball down until it is at floor level between your feet. Pause at the bottom and then reverse the motion. Use your hip and back extensor muscles as you return to the start position. This exercise is named because it simulates how a woodcutter would swing an axe. You can also perform this exercise by starting with the ball extended over one shoulder and swinging down until the ball is over the opposite foot. If done this way, make sure to do an equal number of repetitions for each side of the body.


Overhead Throws
Stand 15 feet from a wall with your feet slightly greater than shoulder-width apart. Hold the medicine ball overhead with both hands. Slightly bend your knees and flex your torso forward. Contract your abs and throw the medicine ball at the wall as hard as you can but the involvement of your arms in the exercise. Aim for knee level on the wall. Retrieve the ball and repeat.


Diagonal Chop
Stand with your feet slightly greater than shoulder-width apart. Hold the medicine ball over your left shoulder (with both hands). Your right shoulder should be under your chin. Bend your knees and flex your torso forward. Contract your abs, rotate your torso, and bring the medicine ball across your body until it is outside of your right foot. Pause at the bottom and then slowly return to the start position. This exercise is very similar to the "Woodcutters" but it also involves torso rotation.

 

Back-swing
Stand with your feet slightly greater than shoulder-width apart and hold the medicine ball in your hands. Bend forward and rotate your torso so that the ball is just above your left foot. This is the starting position. Use your hip and back extensor muscles to explode upwards as if you were going to throw the ball over your right shoulder. At the top of the movement the ball should be above your right shoulder, your arms should be extended, and your left leg should be extended (with only the toe of your left leg in contact with the ground). Slowly return to the starting position.


V-up Twists
Sit on the floor with your knees bent and legs extended out in front of you. Do not rest your feet on the ground. Your torso should lean back so that your upper legs and upper body form a "V". Hold ball in your hands. Rotate the ball to your right. Pause briefly and then rotate the ball across your body to the left side. This completes one repetition.


Lying Ab Toss
Lie on your back with your knees bent and feet resting on the ground. Hold ball in your hands above your head. Use a lighter ball than usual for this drill. Perform a sit-up by contracting your abdominals. As you come up, throw the ball to partner. Have your partner throw the ball back to you as you return to the starting position.

 

Single-leg standing MB rotations
Stand on one leg with a slight bend in the knee and hold a med ball in your hands. Slowly rotate your upper body to the right so that the ball is above your right hip. Pause then rotate all the way across your body until the ball is above your left hip. This completes 1 repetition. Maintain your balance on one leg for the entire exercise.


Side Throw
Stand with your feet slightly greater than shoulder-width apart and face a wall. Step forward with your left foot. Reach back with your torso to your right so that the ball touches your right hip. Contract your abs, rotate your torso, and bring the medicine ball across your body and throw it against a wall.

In my next article I will cover Core Stability work and Swiss Ball routines. As I mentioned before, good form and technique come from posture and strength. Stability exercises and Swiss Ball routines can help you attain that.

 

Graham Smith B.A.F. Senior Coach

Level 4 Performance Coach

Level 4 Strength & Conditioning Coach 

 

 
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