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Quick core workout with Travis Mahoney and James McKechnie

20 May 2020

James & Travis
Left: James McKechnie. Right: Travis Mahoney (in some of our favourite vintage Funky Trunks)

Funky Trunks' finest, Travis Mahoney and James McKechnie are amongst the top South Australian swimmers, both having competed at the Commonwealth Games and Travis with a Games under his belt. The boys let us in on some of their ab exercises from South Australian Sports Institute Strength and Conditioning coach, Luke Knappstein.

To make sure they're keeping in shape and to be ready for the world stage when swimming resumes, coach Luke's exercises concentrate on core stability. Their core plays a major part in keeping their horizontal body on the surface of the water to reduce drag, so they can maintain their optimum speed.

Travis' Favourites

Dead Bug (3 x 10 on each side)
Lie face up on your mat with your arms in the air above your torso and your legs in the air with your knees bent at 90-degree angles. Then, you lower opposite arm and leg toward the floor in a slow and controlled motion. Return to centre and then repeat on the other side.

Side Plank (3 x 45 seconds or 10 x arm lift or 10 x leg lift)
Start on your side with your feet together and one forearm directly below your shoulder. Contract your core and raise your hips until your body is in a straight line from head to feet. Hold this position without letting your hips drop.

Plank Walkout (3 x 5 walkouts)
Assume a push up position. Your body should be a straight line from your head to your ankles. Brace your core by contracting your abs as if you were about to be punched in the gut. Slowly walk your hands forward without allowing your hips to sag or your lower back posture to change.

Take a 90 second break and repeat exercises again from the start.

James & Travis
Travis and James in Japan for the FINA World Cup in 2018

James' Favourites

Reverse Snow Angel (3 x 5 reps)
Begin by lying facedown with your arms stretched out over your head and your legs stretched out behind you. Lift your chest, arms and legs slightly and quickly move your arms and legs apart (just like you would be making a snow angel!)

1/2 Turkish Get Up with DB (3 x 5 reps)
Sit upright on the floor with your left leg straight and your right leg bent with your foot flat on the floor. Place left hand on the floor just behind your left hip. Lift hips off the ground and press the weight towards the ceiling.

Overhead Walk with weight (3 x 20 metres)
Begin with a weight or kettlebell pressed above your head in an overhand grip. With the weight stabilised overhead, walk forward in a medium pace. After each rep, change hands.

Take a 90 second break and repeat exercises again from the start.


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