|Phase||Exercise Selection||Sample Exercises||Sets/Reps||Tempo||Rest|
|1||1-4 stab. exercises||*Iso-Ab *Floor Bridge *Quadruped Opposite *Arm/Leg Raise||1-3 x 10-15||Slow 4/2/1 or 3-10 sec hold||90 sec.|
|2||1-4 stab. exercises||*Prone Iso-Ab w/ Hip Ext. *Ball DB Bridge *Ball DB Cobra||1-3 x 12-20||5-10 sec. hold||90 sec.|
|3||0-4 strength exercises||*Ball Crunch *Ball Back Extension *Cable PNF||2-4 x 8-12||Medium 3/2/1-1/1/1||60 sec.|
|4||0-4 strength exercises||*Back Extensions *Reverse Crunch *Cable Rotation||2-4 x 8-12||Medium 3/2/1-1/1/1||60 sec.|
|5||0-4 strength exercises||*Cable Lift *Cable Chop||2-4 x 8-12||Medium 3/2/1-1/1/1||60 sec.|
|6||0-2 power exercises||*Ball Pullover Throw *Front Oblique Throw||2-4 x 8-12||As fast as can be controlled 1/1/1||0-90 sec.|
|7||0-2 power exercises||*OH MB Throw *Rotation Chest Pass *Back Rotation Throw||2-4 x 8-12||As fast as can be controlled x/x/x||0-90 sec.|
Image: Resourced from "Core Advantage, Core Strength for Cyclings Wining Edge" by Tom Danielson and Allison Westfahl.
NASM, Essentials of Personal Fitness Training (2008)
Clark, M. & Russell, A. Optimum Performance Training for the Performance Enhancement Specialist (3rd Ed.) National Academy of Sports Medicine.
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