CORE STABILITY AND STRENGTH WORKOUTS

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.
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
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
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.
Intermediate
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
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
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
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
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
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).
• 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).
• Warm up your body for 15 min before your workout, read more about warm up and The 7 biggest muscle building myths and mistakes