Hey Tiffany, as for core the below workouts maybe an option for you, persoanlly I believe that athletes get most of there core training by performing the heavy and basic compound movements, we will have our players do a 10 minute core circuit or follow the lead of Pavel, who advocates the following:
3 – 5 days per week
3 – 5 exercises per session
3 – 5 sets per exercise
3 – 5 reps per set
Here is a list of what I use, for explanation go to You Tube or google where you find very detailed descriptions or maybe Steve from Get Strength can put some of these on video and share them on this site, cheers, ash
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