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The big 6 is a series of specific exercises performed together in the gym. The primary goal is to increase your trunk or core strength. It targets the core stabilizer muscles.
This program utilizes the four primary movements the core is able to perform:
Flexion
Lateral Flexion
Rotation
Stabilization
Day 1: is an interval-based training session. You have a total of 6 movements - three are standing and the other three are performed from the floor. Workout time: about 20-minutes. This session includes one superset involving, heel touches and weighted crunches.
Day 2: is a traditional working using the same 6 exercises but this time around, you'll be asked to perform sets and repetitions instead of intervals. This program also has the same superset as found in session one. Workout time: about 30-minutes.
Remember to keep the core engaged!! DON’T forget to work both sides of the body in all your uni-lateral exercises.
Stay Strong Together,
MICHAEL WOOD, CSCS
Jefit
Cable Pallof Press with Rotation
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2x0 reps • 25s |
rest: 15s
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Cable Wood Chop
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2x0 reps • 30s |
rest: 15s
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Kettlebell Bent Press
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2x0 reps • 25s |
rest: 20s
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Alternating Heel Touch
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3x0 reps • 30s |
rest: 20s
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Weighted Crunch
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3x0 reps • 30s |
rest: 20s
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Forearm Plank with Hip Abduction
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1x0 reps • 35s |
rest: 30s
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Cable Pallof Press with Rotation
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2x8 reps |
rest: 30s
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Cable Wood Chop
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2x8 reps |
rest: 30s
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Kettlebell Bent Press
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2x8 reps |
rest: 30s
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Alternating Heel Touch
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2x20 reps |
rest: 45s
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Weighted Crunch
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2x20 reps |
rest: 45s
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Forearm Plank with Hip Abduction
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2x10 reps |
rest: 30s
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