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Abs and Core Workout

Updated: May 24, 2019

Diving specific core work.

Here is a great ab workout if you are too sick to get in or if you have an injury preventing pool.

  • Rock and Rolls – 25 each way – Hollow Rock, 1 knee up, Other knee up, Straddle

  • 25 x 5 count Tuck Kick Outs

  • 10 x 4 count Pike Voluntary Kick Outs

  • 10 x 4 count Pike Optional Kick Out

  • Age in Push Ups (Toes Pointed) –> 1:00 in #3 Hollow Hold –> 1:00 Toes Pointed Plank on Elbows

  • Plank :30sec –> Side Plank :30 –> Back Plank :30 –> Side Plank

  • :30Bicycles – both legs = 1 x 50

  • Twisting Death Roll w Over the Top Square Out – 10 Each Side


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