SAM Routines

Phase 1: beginner

SAM easy SAM hard

1. Prone, side x2 and supine plank (30sec) 1. Prone, supine plank x45sec
2. Double hip bridge x8 2. Side planks x 30 sec
3. Clams x8 3. Single leg bridge x8 each
4. Reverse clams x8 4. Clams x8
5. Lateral leg raise (toe in, neutral, out) x7 5. Reverse clams x8
each 6. Lateral leg raise (toe in, neutral, out) x7
6. Donkey kicks x8 each
7. Donkey whips x8 7. Donkey kick x8
8. Fire hydrants x8 8. Donkey whip x8
9. Knee circles forward/backwards x8 9. Fire hydrants x8
10. Cat / cow x8 10. Knee circles forward/back x8
11. Lower body crawl x10
12. Iron cross x10
*as these become routine, athlete should advance to phase 2 13. Australian crawl x10
14. Cat/cows x10
Phase 2: veteran SAM hard

1. Good mornings x8
SAM easy 2. Prone, supine plank x60sec
1. Good mornings x8 3. side planks x45 sec
2. Prone, supine plank x45sec 4. split leg squat x8 each
3. side planks x30 sec 5. lateral squat walk x5 each direction
4. split leg squat x6 each 6. mountain climbers x 30 sec
5. double leg bridge x8 each 7. Single leg bridge x8 each
6. Clams x8 8. Clams x10
7. Reverse clams x8 9. Reverse clams x10
8. Lateral leg raise (toe in, neutral, out) x7 10. Lateral leg raise (toe in, neutral, out) x7
each each
9. Donkey kick x8 11. Ankle jumps x8
10. Donkey whip x8 12. Donkey kick x10
11. Bird dog x8 13. Donkey whip x10
12. Fire hydrants x8 14. Bird dog x8
13. Knee circles forward/back x8 15. Fire hydrants x10
14. Lower body crawl x10 16. Knee circles forward/back x10
15. Cat/cows x10 17. Lower body crawl x10
18. Iron cross x8
19. Australian crawl x8
20. Cat/cows x8

*as these become routine, athlete should CONTINUE doing

them even with lifting.
 Abs & Core Routines

Abs & Core

Med Ball Abs/Core Workout
1. Running V Sits (arms fast!)
1-2x a week, 20 reps each
2. Australian crawl (legs flutter
kick/chest off ground) 1) Big Circles
3. V sit flutter kicks 2) Woodchopper
4. Side plank leg lift L 3) Standing Russian Twist
4) Squat to Press
5. Supine plank leg lift alternating
5) Medicine-Ball Situp
6. Side plank leg lift R
6) Rocky Solo
7. Supermans 7) Toe Touch
8. Push- ups to side plank 8) 45-Degree Twist
9. V sit scissors 9) Suitcase Crunch
10. Rockies (push up w/clap x 3, hold 4th 10) Diagonal Crunch
for a 3 count)
a. Modify by going off of
knees