Program- In-Season Core

Sean Skahan

PHASE 1- SEPTEMBER 30- NOVEMBER 6

1- 1- LEG GLUTE BRIDGE- 2x10ea (:03)

2- LYING PSOAS WITH MINI BAND ABOVE KNEE- 2x10ea (:03)

3- LYING HIP ROTATION WITH BAND- 2x10 (:03)

4- BALL/AIREX SQUEEZE- 2x10 (:03)

5- STABILITY BALL ROLL OUT- 2x12

6- SIDE BRIDGE AND HOLD- 2x6ea. (:10 HOLD)

7- MINI BAND WALK- x 2 TRIPS

PHASE 2- NOVEMBER 9- DECEMBER 21

1- MED BALL 1- LEG GLUTE BRIDGE- 2x10ea (:03)

2- STANDING HIP FLEXION- 2x10ea (:03)

3- LYING HIP ROTATION WITH BAND- 2x10 (:03)

4- BALL/AIREX SQUEEZE- 2x10 (:03)

5- WHEEL ROLL OUT- 2x12

6- STRADDLE SIDE BRIDGE- 2x6ea. (:10 HOLD)

7- MINI BAND WALK- x 2 TRIPS

PHASE 3- DECEMBER 28- FEBRUARY 11

1- QUADRUPED ALTERNATING ARM/LEG EXTENSION- 2x10ea (:03)

2- SLIDEBOARD MOUNTAIN CLIMBER - 2x10ea

3- LYING HIP ROTATION WITH BAND- 2x10 (:03)

4- BALL/AIREX SQUEEZE- 2x10 (:03)

5- TRX FALL AWAY- 2x15

6- STRADDLE SIDE BRIDGE- 2x6ea. (:10 HOLD)

7- X-BAND WALKS x 2 (RIGHT+LEFT)

PHASE 4- FEBRUARY 27- APRIL 10

1- QUADRUPED SAME ARM/LEG EXT.- 2x10ea.

2- STANDING CABLE/BAND HIP FLEXION- 2x10ea.

3- BALL/AIREX SQUEEZE- 2x10 (:03)

4- SLIDEBOARD BODY SAW- 2x10

5- TRANSITIONAL SIDE BRIDGE- 2x6ea. (:10 HOLD)

6- X-BAND WALKS x 2 (RIGHT+LEFT)