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Core Activation
General
Beginner
None
Plan Details
The Core Activation routine by JefitTeam is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
This program was developed by as part of a Jefit blog article on core exercises with great EMG activity. The three exercises we highlighted were Extended Arm with (1) Shoulder Taps, (2) Dead bug and (3) Bear Crawl. You can search the Jefit blog via the title of the article, Maximum Activation. Each of the two straining sessions begin and end with various stretching exercises. This is followed by the three core exercise. You will perform 1-2 sets of each exercise depending on the day. Sessions are between 17 and 20-minutes long. Discipline Drives Greatness in the Gym, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Session 1
Est. 17 min
7 exercises
Side to Side Leg Swings
1 Set x 10 Reps
Bird Dog
1 Set x 12 Reps
Scorpion
1 Set x 8 Reps
Plank with Shoulder Taps
1 Set x 12 Reps
Dead Bug
1 Set x 12 Reps
Bear Crawl
1 Set
Extended Arm Child Pose
1 Set
Thu
Session 2
Est. 20 min
7 exercises
Side to Side Leg Swings
1 Set x 12 Reps
Bird Dog
2 Sets x 8 Reps
Scorpion
2 Sets x 8 Reps
Plank with Shoulder Taps
2 Sets x 12 Reps
Dead Bug
2 Sets x 12 Reps
Bear Crawl
1 Set
Extended Arm Child Pose
1 Set
