Circuit 1:
Perform exercises 3 rounds of 30-60 seconds per exercise

Double Leg Hold 6" above ground (legs up higher= easier)
V- Ups (double leg lower with arms ove head, reach up and touch toes)
Figure 8s (double leg hover making the 8 sideways like an infiniti sign)
Plank Venom  Plank off of hands, holding this position touch opposite knee to opposite hand, banck will bend slightly.

Circuit 2:
Perform exercises 3 rounds of 30- 60 seconds for each exercise

Quadriped= Hands and knees
Quadriped Hip Circles (nice tight circles without back movment, alternate directions forward or backward each round)
Quadriped Firehydrant (raising knee out to side, do not let back move)
Quadriped Glute Pulse (pressing one leg up towards the sky keeping the knee bent at 90 degrees and not letting back rotate, continuous pulse at end of motion)
Swimmers (lie on stomach and raise the opposite arm and leg up to the ceiling, hold 2-3 seconds and alternate sides, if your back hurts try putting a couple pillows underneath your stomache)

Please do not perform exercises through pain and without the consent of a physician.

Little time for core training?  Want to supplement your workout?  No worries.  This blog will now start posting a short core workout every week.  The exercises should take no more than 9-18 minutes and are meant to be performed 3-4 times a week.  Please send me a message if the exercise is confusing or painful and if you want to know how to alter it for your level.
Perform each exercise 1 time through for 30-60 seconds (low-high level).  Rest 30-60 seconds and perform each set of three exercises 3 times through.  Enjoy and share with your friends!

Circuit 1
1. Crunches- chin tucked and arms reaching straight up to the cieling.  Shoulder blades do not touch the floor if possible

2. Plank- off elbows and knees (low level) hands and toes (high level)

3. Bridging- Double leg (lower level) and single leg (higher level) buttock lifts off of floor from back with toes UP.  Raise and lower slowly.


Circuit 2
1.  Single leg alternate lower (the lower the leg goes, the harder the exercise)  Lie on back, raise both legs up to 90 degrees, hold one still and drop the other.  Alternate slowly keeping back still.

2.  Double leg squat hold.  *Knees must stay over web space, place more weight on outside of foot if they fall in over big toe.  Bend forward at the waist to activate hamstrings and glutes more and decrease ACL strain.*  Stay in squat position the whole time.

3.  Lateral lunges.  *Again pay close attention to knee position- see above.  Continue to alternate sides during time.

Total workout time 9-18 minutes depending on 30 second-60 second rounds.

Always consult a physician before starting a program.

Check in next week for new list of exercises and give me feedback as to what types of exercises you want.  This blog will start adding higher intensity activities as the weeks progress.