TaMaarta Core Exercises

Officials and Athletes Guidelines for TM Exercises

During a competitive challenge (Meets, TM10s, and Half Challenges), two athletes will go head to head to complete as many repetitions of a chosen TaMaarta 10 exercise as possible within 60 seconds. Each round is followed by a 120 second rest which will allow for the athletes to prepare for the next exercise. An athlete’s score for each round is the total number of reps he or she is able to achieve within the allotted time. The athlete achieving the most reps in this head to head round will earn one additional point to be used in the case a tie breaker is required later in the competition.

Officials are to count each rep that is completed correctly. This should be done in a voice so that the athlete can hear. Officials should also communicate to the athlete when athlete is not completing the exercise according to TaMaarta 10 requirments (i.e. you need to get lower; ball needs to reach over your head; keep your hips down). Officials SHOULD NOT count reps that are not done properly. However, Officials should give athletes every opportunity to correct themselves in order to be as successful as possible. At the end of each round, Officials should write down the number of reps completed and initial the athlete’s score card.

A-Frame Shoulder Press

Start with feet apart in a comfortable stance, holding the weighted bar above the head with both hands. The position should resemble a “Capital A.” Athlete simultaneously lowers the bar to one shoulder while squatting down so that thighs are nearly parallel to the floor, then driving back up to the start position. This counts as one rep. Athlete continues this series of motions completing as many reps as possible within 60 seconds, alternating left and right shoulders with each rep.

Ball Slams

Athlete stands with feet shoulder width apart and the ball situated at their feet. Squatting down, athlete picks the ball up and stands while raising it above their head. Then, in a fluid motion, swings arms down to slam the ball to the floor. This counts as one rep. Athlete continues this series of motions completing as many reps as possible within 60 seconds.

Box Jumps

Athlete stands in front of a secured box or platform. Athlete jumps onto box (athlete is not required to come to full standing position) and immediately hops back down to the starting position. This counts as one rep. Athlete continues this series of motions completing as many reps as possible within 60 seconds. Athlete may choose to substitute this exercise with Steps Ups.

Burpees

Starting from a standing position with hands by the side, athlete drops down to a crouching position. Then extends their legs backwards so that body is parallel to the floor (pushup is not required). Athlete then reverses the motion, bringing the legs forward so that knees are under the chest, and jumping straight up and reaching hands above the head. Then back into the standing position again. This counts as one rep. Athlete continues this series of motions completing as many reps as possible within 60 seconds.

Dead Lifts

From a Standing over the bar with feet shoulder width apart . Keeping the lower back in its natural arch, crouch down and grab the bar (one hand overhand and the other underhand), hands a little more than shoulder-width apart. This is the start position. Driving with the legs, straighten the hips and knees, pulling the bar to hip level coming to a standing position. Reverse the motion to return the bar to the floor. Athlete may re-grip as many times as they choose. Athlete continues this series of motions completing as many reps as possible within 60 seconds.

Floor Dumbbell Press

Grab dumbbells with an overhand grip and lie flat on your back. Bend knees with feet firmly planted on floor. Extend elbows to a 90-degree position, triceps resting on floor, while holding dumbbells above your chest. Exhale and brace core while simultaneously extending dumbbells toward ceiling. Retract back to starting position. This counts as one rep. Athlete continues this series of motions completing as many reps as possible within 60 seconds.

Jumping Jacks

Standing with the feet together and the arms by the sides. Hop the feet apart while at the same time bringing the extended, slightly bent arms above the head. Then quickly hop the feet back together while lowering the arms back down to the sides. This counts as one rep. Athlete continues this series of motions completing as many reps as possible within 60 seconds.

Jumping Lunges

Start standing tall with the feet staggered. It doesn’t matter which foot is in front at the start. Keep the stance active with the knees bent in a slight but not full lunge. With the core engaged, push off the bottom of both feet into a jump, switching the position of the feet in midair, landing in a basic lunge with the opposite leg in front. This counts as one rep. Athlete continues this series of motions completing as many reps as possible within 60 seconds, alternating left and right knees with each rep.

Mountain Climbers

Start in the pushup position with your arms completely straight and directly beneath your shoulders. Your body should form a straight line from your shoulders to your ankles. Squeeze your abs, lift one foot off the floor, and bring your knee up toward your chest while keeping your body in as straight a line as possible. Return to the starting position, and repeat the movement with your opposite leg. Each knee up to the chest counts as one rep. Athlete continues this series of motions completing as many reps as possible within 60 seconds.

ONE ARM DUMBBELL SNATCHES

From a squatting position with feet slightly more than shoulder width apart, athlete grabs the dumbbell at the center with one hand. Athlete can either start with the dumbbell on the floor or in the ‘hang’ position, with the dumbbell a couple of inches off the floor. This is the starting position. Driving upwards powerfully with the legs, thrusting the hips forward, and pulling the dumbbell up towards the chest. Athlete then turns the hand, “catches the dumbbell” and presses it upwards fully extending the arm. Lowering the dumbbell to the start position. This counts as one rep. Athlete continues this series of motions completing as many reps as possible within 60 seconds. Athlete may re-grip or changes hands/sides as many times as they choose.

Renegade Rows

Athlete starts in an extended arm plank position with a dumbbell in each hand. Keeping the legs straight and torso parallel with the floor, athlete pulls the dumbbell up from the floor to the same side of their chest and then lowers the dumbbell back to the floor. This counts as one rep. Athlete alternates from left to right with each rep. Athlete may “rest” in the pike position. If either knee touches the ground, the round is finished. Athlete continues this series of motions completing as many reps as possible within 60 seconds.

Shuttle Run

Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Legs should be bent at the knees, at an approximate 45 degree angle. Hands are placed either behind the head with fingers interlaced or at the side with fingers touching the head. This is the starting position. Athlete elevates the upper body so that it creates an imaginary V-shape with the thighs. Then, lowers the upper body to the starting position. This counts as one rep. Athlete continues this series of motions completing as many reps as possible within 60 seconds.

Sit Ups

Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Legs should be bent at the knees, at an approximate 45 degree angle. Hands are placed either behind the head with fingers interlaced or at the side with fingers touching the head. This is the starting position. Athlete elevates the upper body so that it creates an imaginary V-shape with the thighs. Then, lowers the upper body to the starting position. This counts as one rep. Athlete continues this series of motions completing as many reps as possible within 60 seconds.

Goblet Squats

Standing tall with your feet shoulder-width apart, grab the head of a dumbbell with both hands and hold it vertically in front of your chest. Keeping your back straight, squat down until the crease of your hip drops below the knee and the tops of your thighs are at least parallel to the floor. Extend your hips and knees to return to the starting position. This counts as one rep. Athlete continues this series of motions completing as many reps as possible within 60 seconds.