Amp up the core work with these two pieces of equipment. They are gems.
Ab wheels.
Alternate. Do a set with the ab wheels. Then move to the TRX-like ropes and do a set there. Then go back for the next round.
Hanging the bands, or loops, or TRX-like rope from the 3-meter diving board provides room for one athlete.
Simple nylon rope and rubber cut from an old tire inter-tube and tied down with a knot and extra duct tape for added softness and security.
Instructions and routine for the TRX-like ropes:
Insert feet and assume a push-up position with hands on floor, but legs able to sway.
We do five types of exercises:
- CRUNCHES (knees to elbows);
- PIKES (bottom up with legs straight;
- TWISTS (with two knees going up side to one elbow):
- MOUNTAIN Climbers (running one leg at a time); and finally,
- WILDCARD (athlete gets to pick a new motion or repeat a prior one). Nice wildcard is one hand touches other shoulder.
Repetitions
- Week 1 = 10 reps.
- Week 2 = 15 reps.
- Moving to 25 without stopping.
Exercise | Style / Method / Motion | Reps with week 1 |
|---|---|---|
Ab wheels | Straight, out and back. | 10 reps |
TRX-like Rope | CRUNCHES (knees to elbows) | 10 reps |
Ab wheels | Straight, out and back. | 10 reps |
TRX-like Rope | PIKES (bottom up with legs straight) | 10 reps |
Ab wheels | Straight, out and back. | 10 reps |
TRX-like Rope | TWISTS (with two knees going up side to one elbow) | 10 reps |
Ab wheels | Straight, out and back. | 10 reps |
TRX-like Rope | MOUNTAIN Climbers (running one leg at a time) | 10 reps |
Ab wheels | Straight, out and back. | 10 reps |
TRX-like Rope | WILDCARD (athlete gets to pick a new motion or repeat a prior one). Example wildcard is one hand taps opposite shoulder. | 10 reps |
