Training Program for Balance & Core

For those who are interest, pls try out below program especially for MASUM players. It will help you to build up your condition before start the new season on september 2011. It was clasify as Low, moderate and high intensity. Pls choose either 1 program and perform minimum of 2 times per week. It only take you about 30 minutes to complete 1 program. You are advise to start with Low program progress to High intensity program. No equipment require................what you need just speed about 30 mins and try it for minimum 2-3 weeks with the same sets and repetition.

Low Intensity

No	Exercises	Sets	Reps
1	Abdominal wall press	2	30
2	Russian twitch	2	20
3	Leg raised	2	30s
4	Upper back extension	2	20
5	Lower back extension	2	20
6	Multiple Bridging (4 side)	2	30s/side

Moderate Intensity

No	Exercises	Sets	Reps
1	Hand walk (F/B)	2	8
2	Bird dog (alternate side)	2	10/side
3	Oblique Ab crunch (both side)	2	10/side
4	V shape leg raised	2	15
5	Aero plane (both leg)	2	30s/leg
6	Squat jump 180˚turn (both side)	2	5/side

High Intensity

No	Exercises	Sets	Reps
1	Single leg stiff-leg deadlift (both leg)	2	10/leg
2	Cycle crunch	2	10
3	Leg raised circle	2	10
4	Bridging (Alternate hand & leg lift)	2	10/side
5	1 leg squat jump 180˚ turn (both leg)	2	5/leg

*Each exericses perform without rest more than 1 minute

Pls drop me msg if you not clear. I will try to response asap.

Hope you enjoy it...........................:)