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The move: Cycling Crunch
A running back, like an obstetrician, has to spend a lot of time in a crouch. But unlike the OB, a running back has to spend every second on the field prepared to hit as well as be hit. This requires not only midsection strength but also stamina, which is why Peter does cycling crunches. These force him to contract his abdominals - as he would if he knew Ray Lewis had him in his sights-while keeping his legs moving. Any athlete who needs a low center of gravity-for guarding in basketball, working the baseline in tennis, scooping up throws at first base-will benefit from cycling crunches.
How you do it:
Lie on your back and bend your knees and hips 90 degrees so your feet are in the air. Place your fingertips behind your ears and perform an abdominal crunch by lifting your head and shoulders off the floor. At the same time, lift your right leg to your chest. Lower your torso to the floor as you straighten your right leg, keeping it a few inches off the floor. Crunch again, this time lifting your left leg to your chest. Do three sets of 20 repetitions.
The move: Speed Shift
Standing abdominal twist sometimes catching a football involves moving your upper body one way while your lower body goes the other. To pull it off, Peter needs balance and superhuman control of his midsection muscles- qualities that will help in any sport that requires quick changes in direction, like baseball, basketball, tennis, soccer, or hockey.
How you do it:
Hold a medicine ball or weight plate with both hands out in front of your chest, your arms slightly bent. Without moving your legs, rotate your torso 90 degrees to the right. (Don't go any farther-that would be too tough on your lower back.) Pause, and then rotate back 180 degrees so you're facing left. Pause and rotate right to the starting position. That's one repetition. Work up to three sets of 20 or more repetitions, beginning and ending each set with the weight in the middle. This gives me a good burn and helps me develop stamina as well as strength.
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