1. Core Fitness and Other Factors

2.  Your Core is any part of the body that is not your arms, legs, or head.

3.  Pelvic Floor Muscles

4.  Transverse Abdominis, Internal & External Obliques, and Rectus Abdominis

5.  Multifidus

6.  Erector Spinae (Posture Muscles)  Longissimus thoracis

7.  Diaphragm

8.  Lattisimus Dorsi, Gluteus Maximus, and Trapezius

9.  Prone – Face Down  Elbows and toes  Hands and toes  Supine – Face Up  Elbows and heels  Hands and heels  Side Position  Elbows and side of the foot  Hand and side of the foot

10.  Prone Elbow Stand, Single Leg Raise1X10  Supine, Elbow Stand, Single Leg Raise1X10  Prone, Hand Stand, Single Leg Raise1X10  Supine, Hand Stand, Single Leg Raise1X10  Lateral, Elbow Stand, Single Leg Raise1X10  Lateral, Hand Stand, Single Leg Raise1X10  Prone, Elbow Stand3X 20 sec.  Supine, Elbow Stand3X20 sec.  Prone, Hand Stand3X20 sec.  Supine, Hand Stand3X20 sec.  Lateral, Elbow Stand3X20 sec.  Lateral, Hand Stand3X20 sec.  Additional Abdominal Routines (Your Choice)

11.  Prone, Hand Stand, Single Arm Raise (Superman’s)  Set-up Position (Sliders)  Set-up Position, Feet spread apart (Lateral Touches)  Supine, Elbow Stand, Knees Bent, Hip Thrusts  Prone, Hyper-extensions (Skydivers)  Prone, Stomach Jumping Jacks  Etc.

12.  5 Min. Abs. (30 seconds each routine – 2X)  Crunches  Side Crunch  Side Crunch (other side)  Toe Touches  Bicycles

13.  5 Min. Back (30 seconds each routine – 2X)  Skydivers  Skydivers (Twist to the right)  Skydivers (Twist to the left)  Unilateral leg and arm lifts (Right side, left side, etc.)  Contra-lateral leg and arm lifts (Opposite leg and arm lifts)

14.  Weight Circuits (Full body)  Focus is on Injury prevention and muscle strength (not on adding size and bulk)  Change exercises, duration, sets, etc. every 4 weeks (adaptation)  Circuits on the track (good transition from weight training to running)