Ab routine:
25 x regular crunches (knees up and feet hanging in the air)
10 x side crunch (right side)
10 x side crunch (left side)
10 x supermans (no legs)
20 x swimmers (alternate: right arm-left leg, left arm-right leg)
10 x jackknife situps
1 set of Killer Abs (proceed through all 35 of these crunches without stopping)
5 x regular crunches - knees up, feet hanging in the air
5 x crunches with right leg out - kick right leg out and hold just above ground
5 x crunches with left leg out - switch legs
5 x regular crunches - knees up, feet hanging in the air
5 x crunches with right leg up - kick right leg upward and hold 90º angle to ground
5 x crunches with left leg up - switch legs
5 x crunches with both legs up - kick both legs upward, hold together
10 x butt-ups
10 x reverse crunch
30 seconds – side bridge (right side)
10 x side leg lift (right side)
30 seconds – side bridge (left side)
10 x side leg lift (left side)
30 seconds – bicycle crunch
Standing Thigh resist (hips) – 10 reps per leg
Seated Ankle resist (lower leg) – 4 directions x 10 reps per leg
Prone Hamstring bent-leg resist (hamstring) – 10 reps per leg
Prone Hamstring straight-leg resist (hamstring) – 10 reps per leg
Upper body strength (do for
speed, track progress): on
your own
Fast arm swings with weights – 30 seconds
Bicep curls with weights – 30 seconds per arm
Pushups – 30 seconds (hold prone position if unable to do pushups)
Chair (bar) dips – 30 seconds
Weekly routine – Track: Tuesday
Alphabet legs (balance) – 1 x alphabet (cursive/lowercase) per leg
Toe crawl (lower leg) – 1 meter
Leg cycle (balance) – 30 seconds per leg
Seated Flexed leg raise (knee) – 30 seconds per leg
Cat back-Sway back (back) – 10 reps
Side to Side (Straight) Leg swings – 10 reps per leg
Front and Back (Straight) Leg swings – 10 reps per leg
Reverse step-ups (knee) – 5 steps per leg
Hip raisers (hips) – 10 reps per leg
Calf-toe raisers (lower leg) – 10 reps per leg
Shin-toe raisers (lower leg) – 10 reps per leg
Standing Thigh resist (hips) – 10 reps per leg
Seated Ankle resist (lower leg) – 4 directions x 10 reps per leg
Prone Hamstring bent-leg resist (hamstring) – 10 reps per leg
Prone Hamstring straight-leg resist (hamstring) – 10 reps per leg
Weekly
routine – Track: Wednesday
Ab routine:
25 x regular crunches (knees up and feet hanging in the air)
10 x side crunch (right side)
10 x side crunch (left side)
10 x supermans (no legs)
20 x swimmers (alternate: right arm-left leg, left arm-right leg)
10 x jackknife situps
1 set of Killer Abs (proceed through all 35 of these crunches without stopping)
5 x regular crunches - knees up, feet hanging in the air
5 x crunches with right leg out - kick right leg out and hold just above ground
5 x crunches with left leg out - switch legs
5 x regular crunches - knees up, feet hanging in the air
5 x crunches with right leg up - kick right leg upward and hold 90º angle to ground
5 x crunches with left leg up - switch legs
5 x crunches with both legs up - kick both legs upward, hold together
10 x butt-ups
10 x reverse crunch
30 seconds – side bridge (right side)
10 x side leg left (right side)
30 seconds – side bridge (left side)
10 x side leg lift (left side)
30 seconds – bicycle crunch
Upper body strength (do for
speed, track progress):
Fast arm swings with weights – 30 seconds
Bicep curls with weights – 30 seconds per arm
Pushups – 30 seconds (hold prone position if unable to do pushups)
Chair (bar) dips – 30 seconds
Weekly
routine – Track: Thursday
Alphabet legs (balance) – 1 x alphabet (cursive/lowercase) per leg
Toe crawl (lower leg) – 1 meter
Leg cycle (balance) – 30 seconds per leg
Seated Flexed leg raise (knee) – 30 seconds per leg
Cat back-Sway back (back) – 10 reps
Side to Side (Straight) Leg swings – 10 reps per leg
Front and Back (Straight) Leg swings – 10 reps per leg
Reverse step-ups (knee) – 5 steps per leg
Hip raisers (hips) – 10 reps per leg
Calf-toe raisers (lower leg) – 10 reps per leg
Shin-toe raisers (lower leg) – 10 reps per leg
Standing Thigh resist (hips) – 10 reps per leg
Seated Ankle resist (lower leg) – 4 directions x 10 reps per leg
Prone Hamstring bent-leg resist (hamstring) – 10 reps per leg
Prone Hamstring straight-leg resist (hamstring) – 10 reps per leg
Weekly
routine – Track: Saturday
After warmup:
Side to Side (Straight) Leg swings – 10 reps per leg
Front and Back (Straight) Leg swings – 10 reps per leg
Leg cycle (balance) – 10 reps per leg
Cat back-Sway back – 10 reps
Ab routine: on your own
25 x regular crunches (knees up and feet hanging in the air)
10 x side crunch (right side)
10 x side crunch (left side)
10 x supermans (no legs)
20 x swimmers (alternate: right arm-left leg, left arm-right leg)
10 x jackknife situps
1 set of Killer Abs (proceed through all 35 of these crunches without stopping)
5 x regular crunches - knees up, feet hanging in the air
5 x crunches with right leg out - kick right leg out and hold just above ground
5 x crunches with left leg out - switch legs
5 x regular crunches - knees up, feet hanging in the air
5 x crunches with right leg up - kick right leg upward and hold 90º angle to ground
5 x crunches with left leg up - switch legs
5 x crunches with both legs up - kick both legs upward, hold together
10 x butt-ups
10 x reverse crunch
30 seconds – side bridge (right side)
10 x side leg left (right side)
30 seconds – side bridge (left side)
10 x side leg lift (left side)
30 seconds – bicycle crunch
Upper body strength (do for
speed, track progress): on
your own
Fast arm swings with weights – 30 seconds
Bicep curls with weights – 30 seconds per arm
Pushups – 30 seconds (hold prone position if unable to do pushups)
Chair (bar) dips – 30 seconds
Weekly routine – Track: Sunday
After warmup:
Side to Side (Straight) Leg swings – 10 reps per leg
Front and Back (Straight) Leg swings – 10 reps per leg
Leg cycle (balance) – 10 reps per leg
Cat back-Sway back – 10 reps