30-60-90 degrees – Killer Ab Workout

Ryan Woodruff
 
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Here is one of our favorite core exercises. We call it 30-60-90 for each of the body angles where we pause.

Have the swimmer be seated on a physio ball and have a teammate stand on his feet. The swimmer should then streamline and hold a straight line from wrists to shoulders to hips as he moves through the different angles. We like to go for 1:00 straight shifting positions about every 3 seconds and finishing with 10 seconds holding the 30 degree position.

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Editor’s Note: The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!

 

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Tornado Ball

“The best oblique ab workout I’ve ever had,” said one of our swimmers after trying this exercise for 20 seconds.

Check out the Wizard’s Store  for books and tools to help make you a better coach.

Editor’s Note: The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!

30-60-90

Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org

Here is one of our favorite core exercises. We call it 30-60-90 for each of the body angles where we pause.

Have the swimmer be seated on a physio ball and have a teammate stand on his feet. The swimmer should then streamline and hold a straight line from wrists to shoulders to hips as he moves through the different angles. We like to go for 1:00 straight shifting positions about every 3 seconds and finishing with 10 seconds holding the 30 degree position.