What are anti-core exercises? They are a series of exercises that are focused on preventing movement from the hips and spine. Why would you want to prevent motion? Well, the purpose of your core is to protect your spine and joints by resisting movement, not creating it. By doing this, creates a solid base for movement, and allows the body to effectively transfer force from the lower to the upper body, in turn producing more power but most importantly making the body more resilient to injury.
Level 1
Warm Up:
1/2 mile jog
Foam roll lower body 1 min for each body part (hams, glutes, calves, IT and quads
Circuit: For 5-8 rounds
Broad jump to burpee x 10
Heavy med ball overhead throw https://www.youtube.com/watch?v=Pt5fFU_b_Xo
Rest 1 min
Single leg Ball Slams on Bosu x 10 per side
Plank shoulder taps x 20 total
Wall walks x 3
Rest 1 min
Row or bike for 10 cal
Level 2:
Warm-Up
Walk/Jog for 20 mins at an easy pace
Then perform the following Circuit for 7 rounds
1 min: Palloff press 30 sec per side
1 min: Step up with 1 dumbbell only by your side (alternate steps)
1 min: Single-leg ball slams (alternate sides) https://www.youtube.com/watch?v=PKeEUAPfyJ4
1 min: right side plank for 30 sec left plank for 30 sec
after each round perform 20 sec of one of the following: burpees, rower, jump rope or bike
Level 3:
Warm-up: Walk/Row or Bike for 20 mins keeping your heart rate at a conversational pace
Standing Palloff Press x 12 x 3 per side
Plank on elbows x 15 sec
Dead Bug x 20 total
Glute Bride on your back x 10
Side plank right x 10 sec
Side Plank left x 10 sec
Wall Sit x 30 sec
Rest 1 min
Perform 4 sets