Here is a demonstration of my core workout. i recommend you use this and my written instructions in conjunction

You start with 10 crunches while bringing your knees towards your chest,

10 of the same thing but touching your hands between your legs

10 of the same thing touching your hands in front of your legs

30 side rotations where you keep your feet off the ground, knees bent, making a fist and touching the ground. right then left is one

30 where you keep your back off of the ground, kind of sitting up, and paddle your feet up and down, legs alternating, legs straight. up then down is one

30 of a similar thing where you position one foot directly above the other then switch the position. switch then back where you started is one

30 crunches with one ankle placed on the other knee

then 30 switched

30 bicycles where your back in the sitting up position, only the legs involved in the movement. one pedal with each foot counts as one

then 30 reverse bicycles

then the first 60 reps again

then the plank hold for a minute 30 seconds

My Strength Workout Plan

Categories of Training	Primary Exercises	Secondary Exercises
Hip Dominant	Dead Lift	Hip extensions on an exercise ball, floor bridges
Knee Dominant	Barbell Back Squat	Step-ups onto a box, lateral lunge reach (sideways reach), stagger reach (forward reach)
Horizontal Push	Barbell Chest Press	incline dumbbell press
Horizontal Pull	Incline Pull-ups	one hand row pull
Vertical Push
Vertical Pull	Pull-ups
Core (Stabilization, flexibility, extension, side bend, rotation)	A variety of crunchies and other core exercises should make up your main core workout	Pike-pushup combo, hanging knee raises

My Blog

For my Senior year of high school may project, I am training to play soccer in college. I am researching different training techniques and my aim is to design an elite training program, including cross training and even some yoga. As I train, I will keep a log of what I do, and how well or not so well different techniques work for me. By the end I will have an extensive workout that may help others in their training. My goal is to do the hard work of sifting through many training methods and give you the best out there. I hope it helps you whatever your pursuits may be.