Aquatic Core Workout

Level I

Shallow Pool:

Standing crunch with medicine ball 3x15

Standing diagonal crunch with medicine ball 3x15

Standing Russian twists with medicine ball 3x15

Pelvic rolls on side of pool 3x30

Lunges forward/backwards 3x20

Squats 3x10

Donkey kicks holding onto wall 3x20

Side shuffles both ways 3x20

Deep Pool (wearing aqua-jogger):

Single leg lifts at 90/90 3x15

Reverse crunch with ball 3x20

Reverse diagonal crunch 3x20

Kicks with legs at 90/90 3x30”

Sprint/Jog: 10’= 30”/30”

Level II

Shallow Pool:

Medicine ball lifts (squat to standing position) 3x15

Diagonal medicine ball lifts 3x15

Pelvic rolls with noodle 3x30

Lunges forward/backwards 3x20

Squats with medicine ball 3x10

Core Maintenance Programs

Here are some sample core maintenance programs I have used in the past with athlete's with low back pain from various pathologies. It is important to remember with all injuries, you should seek medical advice before performing any rehabilitative or strengthening programs.

Spring 2018

Fall 2017

Spring 2017

Spring 2016-Fall 2016

Fall 2015

Summer 2015

Summer 2013

Spring 2013