Exercise of the Week: The Superman

Level: Beginner/Intermediate

Specificity: Core strength and stability

Goal: Injury prevention, power

Muscles used: Erector Spinae, Trapezius, Anterior and Medial Deltoids, Gluteus Maximus

Equipment: none

This week we'll continue our series on torso/core conditioning exercises with the Superman. This is a great movement to develop muscle balance for the often neglected spinal erectors and trapezius muscles. Remember, the torso or core provides the link between upper and lower body strength and power. Including core conditioning in your training will provide you with a more stable platform for that perfect pass and develop the power necessary for the third hit.

Click here for muscles of the core

Start position: Lie on your stomach with your legs and arms fully extended, palms facing one another. Point your toes (plantar flex) toward the wall behind you. Maintain a neutral cervical spine by looking down toward the floor.



On an exhalation slowly raise both legs 3-6 inches off the ground while simultaneously raising your hands and arms 2-3 inches off the floor. Reach through your fingertips and toes to make your body as long as possible. Maintain a neutral cervical spine by continuing to look down at the floor. Hold for a count of 5. To increase the intensity of the exercise gradually increase the time you hold the up position.

Slowly release your legs and arms to the floor as you inhale.

Beginners should perform 1-2 sets of 10 repetitions. Intermediate/Advanced athletes should perform 2-3 sets of 20 repetitions.

Incorporate the Superman into your conditioning routine twice per week for best results. Be sure to check back next week as we start our series on agility training for the beach game.

See you on the beach!

Eric Hand, MA , CSCS
Exercise Physiologist and Strength & Conditioning Specialist
Fast Twitch Fitness

“We’re all athletes. Some of us are just farther along in our training.”

Picture from the American Council on Exercise

Exercise of the Week: The Bicycle

Level: Beginner/Intermediate

Specificity: Core strength and stability

Goal: Injury prevention, power

Muscles used: Rectus Abdominus, Transverse Abdominus, Obliques

Equipment: none


This week we'll continue our series on torso/core conditioning exercises with the Bicycle. The bicycle has been shown to be one of the most effective exercises for developing muscles of the core. Remember, the torso or core provides the link between upper and lower body strength and power and including core conditioning in your training will provide you with a more stable platform for that perfect pass and develop the power necessary for the third hit.

Click here for muscles of the core

Start position: Lie flat on the floor with your lower back pressed to the ground. Place your fingertips on the side of your head with your elbows held wide. Bring knees toward your chest at a 90 degree angle.



As you contract your abdominal muscles raise your shoulder blades off the floor and rotate your torso to touch your left elbow to your right knee while straightening your left leg. Repeat on the opposite side by bringing your right elbow to your left knee and straightening your right leg. Continue to alternate sides in a smooth pedaling motion. Remember to keep your breathing even and relaxed throughout the movement and keep your elbows wide to avoid pulling on your neck.

Beginners should perform 1-2 sets of 10 repetitions. Intermediate/Advanced athletes should perform 2-3 sets of 20 repetitions.

Incorporate the Bicycle into your conditioning routine twice per week for best results. Be sure to check out the additional core training exercises in the coming weeks to develop a well balanced conditioning program.


See you on the beach!

Eric Hand, MA , CSCS
Exercise Physiologist and Strength & Conditioning Specialist
Fast Twitch Fitness

“We’re all athletes. Some of us are just farther along in our training.”

Picture from About.com

Exercise of the Week: Stability Ball Bridge

Level: Beginner/Intermediate

Specificity: Core strength and stability

Goal: Injury prevention, power

Muscles used: Erector Spinae, Rectus Abdominus, Transverse Abdominus, Gluteus Maximus, Obliques

Click here for muscles of the core

Equipment: Stability ball

This week we'll continue our series on torso/core conditioning exercises with the Stability Ball Bridge. Remember, the torso or core provides the link between upper and lower body strength and power and including core conditioning in your training will provide you with a more stable platform for that perfect pass and develop the power necessary for the third hit.




Start position: Lie on your back with your heels and lower legs hip-width apart on top of the stability ball. Contract your abdominal muscles gently to flatten your lower back. Place your arms out to your sides in a T position for stability.


While maintaining a flat back, exhale and press your heels into the stablity ball. Lift your hips off the floor until your body forms a straight line from your lower legs to your shoulders.

As you inhale slowly lower to the start position.


To increase the intensity of this movement raise one leg off of the ball in the top position. (Advanced)

Remember, keep your back flat and breathe.

Beginners should perform 1-2 sets of 8 repetitions.
Intermediate/Advanced should perform 3 sets of 12 repetitions.

Incorporate the Stability Ball Bridge into your conditioning routine twice per week for best results. Be sure to check out the additional core training exercises in the coming weeks to develop a well balanced conditioning program.

Until then, see you on the beach!

Eric Hand, MA , CSCS
Exercise Physiologist and Strength & Conditioning Specialist
Fast Twitch Fitness

“We’re all athletes. Some of us are just farther along in our training.”

Pictures from American Council on Exercise

Exercise of the Week: Russian Twist

Level: Beginner/Intermediate

Specificity: Core stability and power

Goal: Injury prevention, power

Muscles used: Rectus abdominus, transverse abdominus, erector spinae

Equipment: Volleyball or 2-6 pound medicine ball for intermediate, advanced

This week we'll start our series on torso/core conditioning exercises with the Russian twist. The torso or core provides the link between upper and lower body strength and power and including core conditioning in your training will provide you with a more stable platform for that perfect pass and develop the power necessary for the third hit.

The muscles of the core can be seen here:



Be sure to perform a thorough warm up (click here) before performing the Russian twist.

Start position: Begin seated with your knees bent, feet together, heels on the floor. Sit upright with your chest raised towards the ceiling and back erect. Extend arms in front in a dig position.





Without leaning backwards rotate the torso from side to side keeping your arms extended and pausing briefly in the start position each time. Concentrate on keeping your back flat, chest out and making full rotations. Repeat the movement back and forth for the desired number of repetitions.

Beginners: 20-30 repetitions
Intermediate: 30-50 repetitions
Advanced: 50-80 repetitions

To increase the difficulty of this exercise hold a volleyball or medicine ball (2-6 lbs) close to the torso while performing the movement. Additional variations include leaning back at a 45 degree angle to the floor while keeping your knees bent and heels on the floor. To further increase intensity of the movement lift the feet 3-6 inches off the ground.

The importance of training the abdominal and lower back muscles is often overlooked and as a result injuries can occur. Adding the Russian twist to your routine is a great start to reducing your risk of injury. Be sure to check out the additional exercises in the coming weeks to develop a well balanced core conditioning program.

See you on the beach!

Eric Hand, MA , CSCS
Exercise Physiologist and Strength & Conditioning Specialist
Fast Twitch Fitness

“We’re all athletes. Some of us are just farther along in our training.”

Pictures from American Council on Exercise and www.healthican.com