2021 Father Judge

Cross Country 

Core Strength Routines

Progression: (Week 1: 1x10, 1x10, 1x10, 1x12, 1x12, 1x12, 2x10, 2x10, 2x10, 2x12, 2x12, 2x12)

General Strength Routines  

1. Routine 1    

1.1. Squat with Side Step

1.2. Straight leg lifts with rotate out (knee locked out)

1.3. Single Leg Bridges

1.4. Swing up and out on knee (Donkey kick)

1.5. Straight leg circles on knee  

1.6. Push ups  

1.7. Prone opposite arm opposite leg raises (Superman 1)

1.8. Prone double-arm and double leg raise (Superman 2)  

1.9. Shoulder Taps

1.10.  Crab Walks (Up & Back: 10m, then 15m, then 20m)

2. Routine 2    

2.1. Pullups

2.2. Pulse Squat

2.3. Straight leg lifts with rotate out (knee locked out)

2.4. Crab Leg Lifts

2.5. Straight leg circles on knee  

2.6. Table Top Leg Curls

2.7. Spiderman Push ups  

2.7. Bird Dog

2.8.  Pike Pushups

2.9. Pushup Plank Reach Under and Up

2.10.  Table Top Crawl: Forward or Lateral (Up & Back: 10m, then 15m, then 20m)

1. Plank Matrix  

1.1. Prone on elbows  

1.2. Right side on elbows  

1.3. Supine on elbows  

1.4. Left side on elbows  

1.5. Prone on hands  

1.6. Right side on hands  

1.7. Supine on hands  

1.8. Left side on hands  

1. Lunge Matrix (1 set, 5 reps each leg)

 1.1. Front lunge

 1.2. Front lunge with a twist

 1.3. Side lunge

 1.4. Back and to the side (diagonal)

 1.5. Backwards

 1.6. Backwards with a twist

.9. Lateral elbow stand