Rod's tri-group core workouts

Ever since I joined his tri group, I've tried to write down the various core exercizes he has us do, so I can recall them easily and make them part of my daily routine. Of course you can tell how that's working out for me by the smokin' 6-pack I still don't have... So far they've been a jumbled list on yellow pad-paper taped to my kitchen cabinets. But since I'm traveling to Brazil and want to be able to use them, I've posted them here. Perhaps we'll all have 6-packs by next year, eh?

Note: If you're in my tri-group and you see any I haven't included, leave me a comment and I'll add them.

Area exercizes (gonna need some room for these):

• heel-toe, heel-toe - baby-stepping forward, each step rock up onto toes and pause
  
• catepillar - (not breakdancing) keeping your legs mostly straight, touch the floor in front of your feet; walk out on hands to push-up position; baby-step in to hands;
  
• Charlies Angels - lunge sidewase and right-ward, on the right leg first and pointing your "finger-gun"; alternate with left leg coming behind right leg; go to stop point and return with opposite motion.
  
• Lunges with pull-down - start lunge with hands together above the head; as you lunge, pull your hands down to the side of the forward leg
  
• Lunges with exagerated knee-lift
  
• Clapping push-ups - at the top of the push-up, shove off the ground and clap
  
• Low-5 push-ups - Done with a partner, you and your partner get into push-up position facing each other. At the top of the push-up you and your partner touch hands (left-to-left or right-to-right), alternating hands each time
  
• Lying criss-cross - lay on your back, knees bent at 90°, feet in the air; alternate knees to chest, punching forward and across your body with the same arm as knee
  
• Around the clock - Stand at 12 o'clock; keeping left foot at 12h, lunge with right foot to 1h, 3h, and 5h; then with right foot at 12h lunge with left foot to 7h, 9h, and 11h
  
• Spider crawl - on hands and feet, keeping butt low and feet wide, spider-walk to stop point and return
  
• Superman - lying on your belly, lift your hands and feet off the ground (like Superman). Hold this position for 5 seconds. Keeping feet and hands off the floor, roll to one side. Hold for 5 seconds. Keeping feet and hands off the floor, roll to your back, another 5 seconds. Roll to your other side, for another 5 seconds. Reverse the direction and repeat.
  
  
  Swiss ball exercizes:
  
• Seated crunches - sitting on ball
  
• Crunches with ball - lay on your back, feet in the air, knees bent at 90°, holding the ball between your feet
  
• Half-orbit - lay on your back with ball at your head; grab the ball and raise it above you, at the same time lifting your legs; pass the ball to your feet; lower both feet and hands back to the ground; repeat passing the ball back to your hands
  
• Ball bridge - same as Bridge but with hands (or elbows) on ball
  
• Roll-out - with ball in front of you, clasp your hands and place them on the ball; roll forward on the ball onto your forarms; using your core, roll back to standing postion
  
• Scissor legs - lay on your back with ball between your feet, feet in the air, legs straight; rotate the ball back and forth 180° with your feet
  
• Back exercize - Lay on the ball on your stomach; roll forward until your shoulders extend past the ball; place hands behind your head; raise and lower your head 30°
  
• dips - ball behind you, hands on ball, knees together; dip to 90° arm angle; lift
  
  
  Medicine ball exercizes (done with a partner):
• Ball toss side to side - standing side by side about 10' from each other, both facing the same direction. One partner holds a "medicine ball" with arms extended in front. Rotate away from your partner, then back toward your partner and toss the ball to them. The partner catches the ball, keeping arms extended, rotates outward, then rotates inward and tosses the ball back. Do 20 then switch sides.
  
• Ball toss facing - standing about 10' from each other, facing one another. One partner holds the ball with arms extended above head. Toss the ball to your partner above their head. The partner catches the ball, then tosses the ball back above your head.
  
• Seated ball toss - facing your partner with feet touching and knees bent. Do situps, holding the ball above your head; at the top of your situp toss the ball to your partner above their head.
  
  
  "24" (do 24 each as a single rotation):
  
• Squats - extending hands above your head
  
• Lunge in place
  
• Ballet jump - with one foot foward and one back, hands on hips, jump into the air and switch feet postion
  
• Leaping squats - squat with hands on hips; as you come up, leap into the air pushing your hands to the air above your head ("raise the roof" style)
  
  
  "Ab-central" 30-second rotations (choose 5 or 6):
  
• Crunches - with elbows all the way wide (don't close the elbows!)
  
• Seated leg extensions - seated with hands behind you and torso leaning back a little; keep feet off the ground and knees bent; bring knees into chest; extend legs straight
  
• Trunk rotations - seated position with knees bent, feet on the ground, torso leaning back slightly; keep hands together and rotate in both directions touching the floor on each side
  
• Pointing crunches - lay on your back, feet together, shoe soles touching, knees apart, hand together; do crunches extending your hands toward your feet
  
• bridge (for more intensity, lift one foot off the ground; after 15 seconds, alternate feet.)
  
• Hip raises - laying on your back with hands beside you on the ground, bring your feet above you to 90 degrees. Lift your hips repeatedly off the ground to raise your feet.
  
• Lowering your legs - laying on your back with hands under your hips, bring your feet above you to 90 degrees. Slowly lower your feet to the ground, legs straight, until they almost touch the ground. Raise them quickly, and repeat.
  
• Rinse and repeat 4xs
  
  
  Band exercizes:
  The following excersizes use an elastic band, wrapped around a pole or a fixed object. Do 15 each of the following; 3 rotations
  
• Standing chest press
  
• Sittups with chest press
  
• Curls & tricep extensions - standing with legs bent in a near-squat position, curl your arms upward, then extend them downward and back until they are slightly behind you
  
• Shoulders + tricep extensions - standing with legs straight, raise the grips to your chin, hands together, then extend your arms down and back until they are slightly behind you
  
• Triceps over your head - keep elbows close and above your head, extend your arms straight
  
• Butterfly press (standing) - keep your arms straight and out from your sides, bring your hands together
  
• Arm raises; arms straight, bring arms up in front of you to shoulder height
  
  
  Partner exercizes:
  
• Lie flat on the floor, have your partner stand with feet on either side of your legs, just past your knees, and hold both hands in the air out to his sides, palms facing you. You do situps, and at the top of each situp you rotate your torso, punch across with your fist, and hit his hand. Alternate hands, punching each hand 2 times (4 punches) before returning to the floor. Do 20 of these.
  
• Lie flat on the floor, have your partner stand with feet on either side of your legs, just past your knees, and hold his hands together, palms down, straight out in front of him. You do situps with your hands together straight out in front of you. As you come up, you reach to touch his hands with your fingertips. Do 20 of these.
  
• Same as above, except that instead of palms down, your partner holds a medicine ball. You do situps with your hands together straight out in front of you. At the top of your situp, you grab the medicine ball and take it down with you. When you come up again, your place it back in his hands. Do 20 of these.
  
• Frisbee push. Your partner stands in front of you about 5-6' away. You are on hands and knees, with your hands on the concave side of a frisbee. Keeping your arms straight, push the frisbee forward to your partner's feet. Then pull back to your original position. You should feel this in your abs. If not, have your partner move further away from you.
  
  
  Partner stretches:
  
• You lie on your back with legs straight. Your partner kneels on your left side and lifts your left leg, placing his hand over your quad just above the knee. He lifts your leg forward until you can't stand the pain any more. You say Stop. At that point your partner begins counting to 10. You push against him with your leg, using all your leg strength. At 10, he releases your leg, then you repeat the exercize. You should see an increase in how far your partner can push your leg forward. Switch sides and repeat.
  
• You lie on your back with arms out and bring your left leg across you, bent at the knee. Your partner kneels on your left side and applies downward pressure on your left knee and your left shoulder, effectively stretching you across your torso. When your partner maxes the stretching you can handle, say Stop. Your partner starts counting to 10, and you push against him with your left thigh. At 10, your partner releases, and you do it again. You should see an increase in how far your partner can push.