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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