Core Strength & Injury Prevention

Core Workout & Injury Prevention Routine:

1 - Sit-ups - 20, 30 or 40 reps (as much as you can handle)

2 - Push-ups - 10, 20 or 30 reps (as much as you can handle)

3 - Calf Raises - 12 reps - both legs at same time (on a step with heels hanging off the edge)

4 - Shin Lifts - 20 reps - both legs at same time (legs in bent sit-up position with resistance on toes -
weight machine, bench, another person - pull toes toward knees)

5 - Sit-ups - 20, 30 or 40 reps (as much as you can handle)

6 - Hip Raises - 12 reps - left & right leg (on a step with weight on one leg, move hip up and down…foot
should raise above and below step - keep supporting leg/knee/hip straight)

7 - Calf Raises - 12 reps - left & right leg - one at a time (on a step with heel hanging off the edge)

8 - Shin Lifts - 20 reps - left & right leg - one at a time (leg in bent sit-up position with resistance
on toes - weight machine, bench, another person - pull toes toward knees)

9 - Push-ups - 10, 20 or 30 reps (as much as you can handle)

10 - Sit-ups - 20, 30 or 40 reps (as much as you can handle)