”Woodsy’s Trainers Page”
September 8th Entry

...IN TODAYS ENTRY WE WILL DISCUSS A CORE TRAINING WORKOUT THAT CAN BE USED EVERYDAY TO MAKE OUR CORE OR POWERHOUSE OF THE BODY AS STRONG AS IT CAN BE

 ...REMEMBER THE CORE IS MADE UP OF THE ABDOMINALS, QUADS, LOWER BACK AND HAMSTRINGS...

 WOODCHOPS ---LEGS ARE POSITIONED SHOULDER WIDTH APART WITH THE BALL IN YOUR HANDS

START ABOVE YOUR HEAD AND BRING BALL DOWN TO THE GROUND BETWEEN YORU FEET AND

PULL IT BACK UP TO START... DO 3 SETS OF 10...

 SIDE -SIDE TWISTS-- WITH BALL IN FRONT OF THE BODY BEING HELD IN FRONT TURN TO THE LEFT BACK TO THE FRONT THEN TURN TO THE RIGHT...3 SETS OF 10...

LEFT SHOULDER - RIGHT FOOT  RIGHT SHOULDER - LEFT FOOT ---

 BALL STARTS OVER LEFT SHOULDER COME DOWN ACROSS BODY LEFT FOOT TURNING IN

COME DIAGONALLY ACROSS THE BODY TO OPPOSITE FOOT SIMULATING A "HOCKEY SHOT"

OR IN BASEBALL SWINGING A BAT...

 ALTERNATING LUNGES....BALL TO LACE ALTERNATE SIDES EACH TIME. FRONT

 SIDE TO SIDE STEP OUT TO THE LEFT BALL TO LACE SIDE TO SIDE STEP OUT TO RIGHT BALL TO LACE.

 BACKWARDS ---HOLDING THE BALL IN FRONT OF THE BODY STEP BACK WITH LEFT FOOT THEN BACK WITH RIGHT FOOT

 A---B----C STRETCH ...FEET ARE SPREAD SHOULDER WIDTH APART BALL TO RIGHT FOOT (A) BACK UP BALL TO LEFT FOOT (B) AND LEAN STARIGHT BACK (C)

A--B--C--STRETCH ...SAME AS ABC STRETCH EXCEPT BEFORE YOU LEAN BACK C TURN TO THE R AND TURN TO THE LEFT

 SQUAT ..CURL ...PRESS...GO DOWN TO A SQUAT..ON THE WAY WHILE LOOKING STRAIGHT AHEAD

CURL THE BALL AND THEN PRESS THE BALL.....

 ARM WORK

 BICEP CURLS ---BALL IN FRONT OF THE BODY DO 20 BICEP CURLS

 TRICEP EXTENSIONS ---BALL OVER HEAD LIFT BALL OVERHEAD

 CHEST PRESS --PUSH BALL OUT IN FRONT OF THE BODY

 REMEBER TO STRETCH BEFORE AND AFTER ANY EXERCISE

 AND REMBER IF YOUR INJURED USE THE RICE TREATMENT

 R --REST

 I- ICE 20 MINUTES ON 20 MINUTES OFF

 C-COMPRESSION

 E- ELEVATION

 ..THERE ARE 206 BONES IN THE BODY WORKING WITH 620 MUSCLES....

 HAVE A GREAT DAY!!!!!

DONNY WOODS ATC EMT LMT - DWoods@DurhamHockeyInstitute.com