core strength Programs


swiss ball core crush

COMPLETE 3 ROUNDS

1a. Reverse Hyper - 1 x 10

1b. Knee Tuck - 1 x 10

2. Hamstring Curl - 1 x 10

3a. Knee Through - 1 x 10/20 (5-10 e/s)

3b. Back Rotations - 1 x 10 (5 e/s)


Banded core complex

COMPLETE 3 ROUNDS

1. Core Rotations - 1 x 10 (e/s)

2. Side Lying Band Pull - 1 x 10 (e/s)

3. Prone Plank Single Arm Pull Through - 1 x 10 (e/s)


gym core Strength (1)

COMPLETE 3 ROUNDS

1. Cable Wood Chop - 1 x 10 (Each side)

2. Otis Sit Up - 1 x 10

3. Ball Back Hyper - 1 x 10

4. Ball Front Plank - 1 x 30 sec Set

Download Workout Log PDF


GYm core Strength (2)

COMPLETE 3 ROUNDS

1. Hanging Knee Raise - 1 x 10 (Oblique Crunch Optional)

2. DB Oblique Crunch - 1 x 10 (Each side)

3. Ab Rollout - 1 x 5

4. Glute Bridge Hold Complex - 1 x 40 sec Set

Download Workout Log PDF


Home core strength (1)

COMPLETE 3 ROUNDS

** 15s rest between exercises.

1. Suspended Pike - 1 x 30 second effort

2. Suspended Knee Tuck - 1 x 30 second effort

3. Suspended Lean Out - 1 x 30 second effort

4. Suspended Reach Back - 1 x 30 second effort

Download Workout Log PDF


Home core strength (2)

COMPLETE 3 ROUNDS

1. Band Core Rotation - 1 x 10 (e/s)

2. Side Lying Hip Bridge - 1 x 10 (e/s)

3. V-Up - 1 x 10

4. Shoulder Tap - 1 x 20 (10 e/s)

Download Workout Log PDF


low Intensity core circuit

COMPLETE 3 ROUNDS

1. Pallof Press - 1 x 10 (Each side)

2. Deadbug - 1 x 10

3. Plank Up Downs - 1 x 10/20

Download Workout Log PDF