Working out with a partner is one of the most effective exercise adherence strategies. It is fun, motivating and the accountability factor is key.
This week three excellent core exercises performed with a partner will be highlighted. Whether you are working out with your significant other or friend and workout partner, all three of these exercises will concentrate on strengthening your core and are fun to experience with a partner. As always, prior to beginning any exercise program, consult your physician.
Partner Up Guidelines
• Warm-up: 5-10 minutes elevating the RPE’s to a 1-2 which is very light to light exertion.
• If your partner is physically bigger and stronger than you, particularly on the “pass the ball sit up” drill, make certain that their legs are on the outside so that you “pull” on their legs, not the other way around.
• Choose a medicine ball or sandbag weight increment that will safely challenge both of you.
• Do not “throw” the ball — always toss or pass with care.
• Be prepared to be sweaty — when working with a partner you will be in contact physically with one another on all three of these exercises. Consequently, it helps to choose a partner that you will feel comfortable with throughout this series.
• Perform this “Partner Up” drill series two/three non-consecutive days/week.
Pass the ball drill: Both of you begin seated on the floor facing each other with one of you holding a medicine ball (i.e. 4-20 pounds depending, as mentioned above, on both of your strength levels). If one of you is physically larger and stronger than the other, place their legs on the outside so that the smaller partner may place their legs on the inside of theirs approximately at calf height. The inside partner’s feet should “hook” around the calves of the other partner. Both of you lie back simultaneously, supine, one with the ball, and then sit up toward one another passing the ball to the other partner. Return to the floor and repeat the sequence. Perform 12 repetitions (i.e. each of you touch the ball once and this will count as “one” repetition).
Toss the ball drill: Begin standing approximately three-four feet away from one another, legs shoulder distance apart, one of you holding the ball (i.e. 4-10 pounds). Be prepared to brace the body by anchoring into the floor, then toss the ball to one another creating an “arc” rather than throwing at one another. Perform two-three sets of 8-12 repetitions (i.e. each of you touch the ball once and this will count as “one” repetition).
Rotate and pass drill: Stand with your backs together (i.e. facing away from one another) with one of you holding the ball. Initiating the movement from the waistline, one partner will rotate to their right passing the ball to the other partner as that partner rotates from the waistline to their left to accept the ball. Then, that partner will rotate to the right and pass it to the other partner. Perform two-three sets of 8-12 repetitions (i.e. each of you will pass and accept the ball from each direction and this will count as “one repetition).