©2018 Just Athletics Track Club

CORE EXERCISES

UPPER EXTREMITY INFANT ROLLS

  • Shut off lower body completely

  • Reach with hand and head/chin 

LOWER EXTREMITY INFANT ROLLS

  • Shut off upper body and lower body of leg you're not moving

  • Reach with leg (allow weight of leg to roll body over)

TURKISH GET UP WITH SHOE

Standing up: 

  • Maintain focus on shoe and locked elbow throughout

  • Start with 45 degree angle with arm and leg

  • Roll onto elbow, then to hand

  • Sweep leg underneath you

  • Windshield wiper back leg to be parallel with front leg

  • Stand up

Going down:​ Reverse movements

  • Take large step back

  • Maintain focus on shoe and locked elbow throughout

  • Windshield wiper back leg to be perpendicular to front leg

  • Place hand in front of back leg and hinge at hips

  • Sweep leg underneath body to attain 45 degree angle of leg

  • Come down to elbow

  • Roll shoulder down to complete movement

    TURKISH GET UP WITH WEIGHT

    Standing up: 

    • Maintain focus on shoe and locked elbow throughout

    • Start with 45 degree angle with arm and leg

    • Roll onto elbow, then to hand

    • Sweep leg underneath you

    • Windshield wiper back leg to be parallel with front leg

    • Stand up

    Going down:​ Reverse movements

    • Take large step back

    • Maintain focus on shoe and locked elbow throughout

    • Windshield wiper back leg to be perpendicular to front leg

    • Place hand in front of back leg and hinge at hips

    • Sweep leg underneath body to attain 45 degree angle of leg

    • Come down to elbow

    • Roll shoulder down to complete movement

     

    HOLLOW HOLD

    • Keep back flat on floor throughout movement

    • Breathe deeply while in hold position

    • Progress from knees being perpendicular to straight with arms reaching above head

    HARD STYLE HIP BRIDGES

    • Roller placed between knees so knees can squeeze roller throughout bridge

    • Hands placed on top of roller to create tension in core

    • Flex glutes as you raise hips

    • Keep feet flat on floor

    BAND PULL APARTS

    • Maintain upright posture throughout movement 

    • Elbows are locked and wrists are straight

    • Spread arms completely apart

    • Control movement 

    STANDING ANTERIOR BAND KNEE EXTENSION

    • Band placed slightly above the back of the knee

    • Flex glutes to straighten leg against band resistance

     

    6 POINT ROLLER SQUEEZE WALL CRAWL

    • 6 points of contact= feet, knees, hands

    • Roller positioned straight into wall

    • Keep back flat

    4 POINT ROLLER SQUEEZE WALL CRAWL

    • 4 points of contact= feet and hands (knees are raised slightly off ground)

    • Roller positioned straight into wall

    • Keep back flat

    6 POINT ROLLER SQUEEZE WALL TOUCHES

    • 6 points of contact= feet, knees, hands

    • Roller positioned between quads, quads squeeze roller throughout movement

    • Keep back flat

      4 POINT ROLLER SQUEEZE WALL TOUCHES

      • 4 points of contact= feet and hands (knees are raise slightly off ground)

      • Roller positioned between quads, quads squeeze roller throughout movement

      • Keep back flat

       

      FARMER'S CARRY

      • Begin with bells outside of feet and lift bells with a flat, stable back (same as a deadlift)

      • Flex glutes

      • Maintain upright posture

      • Do not rest bells on body as you walk forward in a controlled, stable manner

      DOUBLE RACK CARRY

      • Begin with bells turned inward slightly

      • Swing bells and as bells reach the top of swing, force elbow backwards to flip bells onto forearms

      • Flex glutes

      • Walk forward in a controlled and stable manner with upright posture

      SINGLE ARM RACK CARRY

      • Begin with bell turned inward slightly

      • Swing bell and as bell reaches the top of swing, force elbow backwards to flip bell onto forearm

      • Generate tension in core by creating a fist with the other hand and squeezing

      • Flex glutes

      • Walk forward in a controlled and stable manner with upright posture

      SUITCASE CARRY

      • Begin with bell outside of foot

      • Deadlift bell by maintaining a stable, flat back

      • Flex glutes

      • Create tension and stability in core by creating a fist with the hand without the bell 

      • Walk forward in a controlled and stable manner with upright posture (do not lean to either side)

       

      SINGLE ARM OVERHEAD CARRY

      • Begin with bell turned inward slightly

      • Swing bell and as bell reaches the top of swing, force elbow backwards to flip bell onto forearm

      • Strict Press bell so bell is overhead

      • Generate tension in core by creating a fist with the other hand and squeezing fist

      • Flex glutes

      • Walk forward in a controlled and stable manner with upright posture

      OVERHEAD AND RACK CARRY

      • Begin with bells turned inward slightly

      • Swing bells and as bells reach the top of swing, force elbow backwards to flip bells onto forearm

      • Strict press one of the bells to be overhead

      • Flex glutes

      • Walk forward in a controlled and stable manner with upright posture

      OVERHEAD AND SUITCASE CARRY

      • Begin with one bell turned inward slightly

      • Swing bell and as bell reaches the top of swing, force elbow backwards to flip bell onto forearm

      • Deadlift the other bell

      • Strict press the bell in the rack position to be overhead

      • Flex glutes

      • Walk forward in a controlled and stable manner with upright posture

      RACK AND SUITCASE CARRY

      • Begin with one bell turned inward slightly

      • Swing bell and as bell reaches the top of swing, force elbow backwards to flip bell onto forearm

      • Deadlift the other bell

      • Flex glutes

      • Walk forward in a controlled and stable manner with upright posture

       

      MACE PENDULUMS

      • Begin with sledgehammer positioned in front of body, bottom of the handle at bellybutton level with feet shoulder-width apart

      • Engage core

      • Allow weight of hammer to tip to one side and then move the hammer over your shoulder

      • Use momentum of hammer swinging behind you to bring the hammer back to starting position over the same shoulder

      MACE 360S

      • Begin with sledgehammer positioned in front of body, bottom of the handle at bellybutton level with feet shoulder-width apart

      • Engage core

      • Allow weight of hammer to tip to one side and then move the hammer over your shoulder

      • Perform full circle with hammer, use momentum of swinging hammer to bring back to starting position

      DOUBLE ARM TO SINGLE ARM MACE 360S

      • Begin with sledgehammer positioned in front of body, bottom of the handle at bellybutton level with feet shoulder-width apart

      • Engage core

      • Allow weight of hammer to tip to one side and then move the hammer over your shoulder

      • Perform full circle with hammer, use momentum of swinging hammer to bring back to starting position

      CLUBS SHOULDER MOBILITY

      • Feet shoulder-width part

      • Engage core