The goal of this program is to build core endurance. This program should be done twice per week. Volume increases every week. There is still an emphasis on good body control with the understanding that as fatigue develops near the end of each interval there will be some breaks in technique that the athlete must fight through.

  1. Plank 2. Tubing split squat Right side 3. Tubing Split squat Left side 4. Hip Bridge hold 5. Lunge position tubing rotations Right side
  2. Lunge position tubing rotations Left side
  3. Leg raises 8. Side plank Left side 9. Side Plank Right side 10. Burpees 11. Write name – plate in each hand
  4. Single leg standing row Right side
  5. Single leg standing row Left side
  6. TRX pull ups 15. Low trap raise

Week 1 perform 2 circuits with work time of 50s and rest time of 15s Week 2 perform 2 circuits with work time of 60s and rest time of 15s Week 3 perform 2 circuits with work time of 65s and rest time of 15s Week 4 perform 2 circuits with work time of 65s and rest time of 15s Week 5 perform 2 circuits with work time of 70s and rest time of 15s Week 6 perform 2 circuits with work time of 70s and rest time of 15s