ADVANCED CORE STABILITY WORKOUTS

In this section, we supplement our gymnastic rings-only core stability workouts with the addition of the cable machine and a heavy set of dumbbells. Gymnastic rings, by their nature, are intended for gravity-based movements, which lends them to anterior stability and hip flexion exercises. Think of this as “north” and “south.” The cable machine specializes in the horizontal plane—“east” and “west”—which makes it perfect for training rotational stability. Dumbbells provide an option for single arm gravity-based movements and is perfect for training lateral stability.

How to fit these workouts into your current program:

• You can easily include these workouts to your current commercial gym program. Just hang your gymnastic rings from the cable crossover or dual cable machine and grab a set of heavy dumbbells. You can also make this set-up work at a hotel gym, provided they have some sort of cable machine.
• You can also easily pull this off in your home garage gym. Simply hang your gymnastic rings from your power rack. Hang your single pulley cable system (or else substitute with a strength band) from your power rack as well and pick up a set of heavy dumbbells, and you’re all set.

PROGRAM NOTES

• Each workout in this section includes exercises drawn from every core stability group to create the ultimate core balance.
• You have the option to Super Set or circuit the exercises for time or intensity.
• General reps and sets are assigned to each exercise, but please use these only as guidelines.
• The Pallof Press exercise is designed for lateral stability, which is why the reps are 3 second holds with your arms extended. 1 rep = 3 seconds and 1 set = 6 reps.
• The Farmer’s Walk/Carry is difficult to program, as every person’s situation is different. Available space for walking in a commercial gym is different from a garage gym set-up, for example. Therefore, these reps have been programmed as “down and back,” so that you always finish where the rest of your Core Stability Workout started.

ADVANCED CORE STABILITY

Workout #1

Perform 3 sets of the following:

Cable Machine Kneeling Pallof Press (6 reps of 3 seconds each per side)

Perform with your back knee resting on the ground.

Kneeling Front Plank Fallouts (12 reps)

Perform kneeling, facing away from the anchor point with your hands on the handles.

Farmer’s Walk (30 yards each direction, down and back)

Perform holding two dumbbells at your sides.

Double Crunch (20 reps)

Lay supine with both hands on the handles. This movement combines the Crunch with the Reverse Crunch.

ADVANCED CORE STABILITY

Workout #2

Perform 3 sets of the following:

Cable Machine Lunging Pallof Press (6 reps of 3 seconds each per side)

Perform with your back knee resting off the ground.

Double Leg Raise (15 reps)

Perform laying supine with both hands on the handles.

Single Arm Farmer’s Walk (30 yards each arm, down and back)

Perform holding a dumbbell at your side.

Saws (15 reps)

Assume traditional Plank position, facing away from the anchor point with feet in the cradles and elbows on the floor.

ADVANCED CORE STABILITY

Workout #3

Perform 3 sets of the following:

Cable Machine Lunging Pallof Overhead Press (6 reps of 3 seconds each per side)

Perform with your back knee resting off the ground.

Pike (10 reps)

Assume Push-up position facing away from the anchor point with feet in the cradles and hands on the floor.

Single Arm Front Rack Farmer’s Walk (30 yards each direction, down and back)

Perform holding one dumbbell like you are about to do a Shoulder Press.

Front Plank Alternate Fallouts (12 reps each side)

Assume Push-up position facing away from the anchor point with both hands on the handles.

ADVANCED CORE STABILITY

Workout #4

Perform 3 sets of the following:

Cable Machine Lateral Walking Pallof Press (5 reps each direction)

1 rep is equal to 3 shuffles/lateral walks.

Elbow Push-ups (8–12 reps)

Assume traditional Plank position facing away from anchor point with feet in the cradles and elbows on the floor.

Cross Body Farmer’s Carry (30 yards each direction, down and back)

Hold one dumbbell overhead and one dumbbell at your side.

Double Leg Circle (15 reps)

Lay supine with both hands on the handles.

ADVANCED CORE STABILITY

Workout #5

Perform 3 sets of the following:

Cable Machine Standing Pallof Press (6 reps of 3 seconds each per side)

Single Arm Overhead Farmer’s Walk (30 yards each arm, down and back)

Perform holding one dumbbell like you are about to do an Overhead Press.

Push-up Knee Tuck (15 reps)

Assume Push-up position facing away from the anchor point with feet in the cradles and hands on the floor.

Double Leg Circle (8 reps each direction)

Lay supine with both hands on the handles.