Olympic Training Plan Core Work

The Olympic training plan in our August 2016 issue features the following exercises from coach Marilyn Chychota. Whenever the plan calls for a gym core work session, do this routine. Find videos of the more complicated exercises below.

3×1 min planks
Hold a straight position on your elbows or hands.

4×20 Superman
Start by lying flat on your stomach with arms and legs extended. Reach all your limbs upward at the same time and lower slowly. That’s one rep.

4×10 single legged balancing
Video here

Swim cords routine
Video here

3×10 star pattern lunges
Video here

4×20 steps monster walks
Video here

4×15 hamstring bridges
Video here

4×10 calf raises
Video here

4×10 swimmer pull-downs
Video here

3×20 (each side) clam shells
Video here

5×20 dead bugs
Video here