Amherst Knights 14 U Core Training

  • We are building you from the INSIDE OUT!!!!!!
  • We are building you from the GROUND UP literally and figuratively!  
  • FOCUS on QUALITY vs. QUANTITY!!!!
  • MAKE SURE YOU BREATHE THROUGHOUT all of the exercises!
  • BREATHE WIDE expanding your lungs and rib cage side ways or laterally.
  • MORE IS NOT BETTER!  BETTER IS BETTER!
  • BIG GOALS = INJURY PROOF & STRONGER / FASTER!

Cat Camel

  • 7-8 Repetitions

Side Plank

  • 4 X 15 seconds on both sides

McGill Curl Up

  • 8 Repetitions of 10 Seconds Holds in ea. foot position
  • BARELY and SLOWLY lift your head off the ground from the breast bone

Bird Dog

  • 4 Repetitions X 15 Seconds on each side

Plank

  • Push your Chest Away from the ground through your forearms
  • Pull the floor apart with your forearms, fists, and elbows
  • Stiffen your Core as if somebody was going to punch you in the gut
  • Squeeze the imaginary quarter between your glutes
  • Breathe behind the shield 

Hip Raises

Mini-Band Walks

  • We are doing these in rectangles - 6 steps in ea. direction
  • Own the ground with your feet
  • Pull the floor and mini-bands apart with your feet and knees
  • Hinge your hips back
  • Breathe
  • Head Up Chest Up

Some sample workout exercises

Exercise #1

Exercise #2

Exercise #3

Exercise #4

Exercise #5

custom packages

Would you prefer some combination of all our program options? Just let us know.

Contact us by phone at (716) 650 0535 or by email at details@trainsmartbuffalo.com.

CALL or TEXT (716) 650 0535 to learn more!

Sign up for the latest news from TrainSMART.