Core programs may not work as standalone routines, but they should be a part of all athletes’ programs. The core exercises programmed into the strength, power, and endurance workouts of this book are not an exhaustive list. Therefore, I created 10 core programs that can bulletproof any workout plan and body.
As with any loaded movement, master the body weight version first. Nothing is more important than core movements. The following is a quick body weight program to prep the core muscles for proper movement and function. Follow this program before engaging in any of the workouts in this section.
These workouts also serve as progression for each of the foundation core movements. The workouts are programmed with progressions from LEVEL 1 (beginner) to LEVEL 4. Please follow exercise pro-gressions in order.
CORE STABILITY AND STRENGTH WORKOUTS
Workout #1: Beginner
Plank - 60,60,60,60 seconds
Side Plank - 45,45,45,45 seconds
Alternate Leg Raise - 12,12,12 each leg
Prisoner Back Extension ISO (hold) - 60,60,60,60 seconds
Program Notes: Circuit train all exercises.
CORE STABILITY AND STRENGTH WORKOUTS
Workout #2: Beginner
Plank Alternating Single Leg Raise - 12,12,12 each leg
Side Plank + Top Leg Raise - 12,12,12 each leg
Banded Alternating Leg Raise - 10,10,10
Program Notes: Circuit train all exercises. Working from a “banded” position means anchoring a strength band around a rack to better engage your core muscles.
CORE STABILITY AND STRENGTH WORKOUTS
Workout #3: Beginner
Back Extension ISO Row - 30,30,30 seconds
Janda Sit-Up - 10,10,10
Push-Up Plank Walkouts - 5,5,5 each direction
Program Notes: Circuit train all exercises. Hold the top of the Back Extension for time as you Row with a pair of light dumbbells.
CORE STABILITY AND STRENGTH WORKOUTS
Workout #4: Intermediate
Side Plank + Inside Leg Raise - 8,8,8 each side
Banded Alternating Leg Circles - 8,8,8 each side
Back Extension ISO Single Arm Row - 20,20,20 seconds each side
Program Notes: Circuit train all exercises. Working from a “banded” position means anchoring a strength band around a rack to better engage your core muscles.
CORE STABILITY AND STRENGTH WORKOUTS
Workout #5: Intermediate
Single Arm Floor Crunch - 12,12,12 each arm
Renegade Row - 8,8,8 each arm
Single Arm Side Bend - 12,12,12 each arm
Program Notes: Circuit train all exercises.
CORE STABILITY AND STRENGTH WORKOUTS
Workout #6: Intermediate
Banded Reverse Crunch - 15,15,15
Back Extension ISO Single Arm Rotational Row - 8,8,8 each arm
Toe Touch Press - 20,20,20
Program Notes: Circuit train all exercises. Working from a “banded” position means anchoring a strength band around a rack to better engage your core muscles. Hold the Back Extension while you Row a light Dumbbell and rotate through your mid-spine (thoracic spine).
CORE STABILITY AND STRENGTH WORKOUTS
Workout #7: Intermediate
Single Arm Overhead Squat - 12,12,12 each arm
Overhead Side Bend - 8,8,8 each side
Banded Leg Raise - 15,15,15
Program Notes: Circuit train all exercises. Working from a “banded” position means anchoring a strength band around a rack to better engage your core muscles.
CORE STABILITY AND STRENGTH WORKOUTS
Workout #8: Advanced
Half Turkish Get-Up - 5,5,5 each side
Alternate Toe Touch Press - 8,8,8 each leg
Kneeling Rollouts - 12,12,12
Program Notes: Circuit train all exercises.
CORE STABILITY AND STRENGTH WORKOUTS
Workout #9: Advanced
Single Arm Farmer Carry - 20,20,20 yards in each arm in each direction
Turkish Get-Up - 5,5,5
Banded Leg Figure 8’s - 8,8,8 each direction
Program Notes: Circuit train all exercises. Working from a “banded” position means anchoring a strength band around a rack to better engage your core muscles.
CORE STABILITY AND STRENGTH WORKOUTS
Workout #10: Advanced
Chop - 12,12,12 each direction
Hollow Rock - 10,10,10
Physioball Single Arm Crunch - 12,12,12 each arm
Program Notes: Circuit train all exercises. Be sure to chop fast up and down to keep the core muscles engaged since the dumbbell works best north and south (gravity).