Core Routine

These core exercises have been established in Boone, North Carolina as a part of routine training for the Appalachian State Distance Track team for nearly two decades. By completing these workouts on a weekly basis, you will gain the strength needed to hold your form though the finish line. 

CORE WORKOUT

Start with 1 minute. Work way up to 2 then 3 minutes.

Bare Foot Walking: On toes, On Heels, Inside of foot, Outside of foot.

1. Body Weight Squats (Proper Form is KEY)
2. Standing Calf Raises (In/Out/Straight)
3. Roman Chair Leg Raises
4. Inch Worm Pushups (51)
5. Double Leg Bridging
6. SuperMan (R/L)
7. Lateral Side Step Lunges
8. Pedestal Holds/Planks (Prone position)
9. Right Side Plank, Left Side Plank, Supine
10. The Hundred
11. Bicycle Crunches
12. High Reach Crunch
13. Double Leg V-Ups
14. Russian Twists
15. Single Leg V-Ups
16. Backstep Lunges
17. Hip Series (Fire hydrants, Leg Swings, Knee Circles (inside/out))
18. Pedestal Movements Prone:
    1. Straight Leg Lift (R/L)
    2. Side Sweep (R/L)
    3. Butt Kicks (R/L)
19. Supine
    1. Straight Leg Lift (R/L)
    2. Side Sweep (R/L)
    3. Knee Drive (R/L)
20. 6 Inches (Flutters/Criss Cross)
21. Push Ups