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This core development program is a follow-up to the popular Core Focused original plan. That particular routine offered two days while this plan has three sessions.
Day 1: Includes 5 core exercises, repetition based
Day 2: Offers 5 different core exercises, interval-based (i.e. time)
Day 3: Has 6 different core exercises, all bodyweight movements.
Stay Strong,
MICHAEL WOOD, CSCS
Jefit Team
Cable Kneeling Crunch
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3x12 reps |
rest: 60s
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Cable Wood Chop
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2x10 reps |
rest: 30s
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Parallel Bar Hip Raise
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3x8 reps |
rest: 60s
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Bench Weighted Decline Crunch
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3x15 reps |
rest: 60s
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Alternating Heel Touch
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3x20 reps |
rest: 60s
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Barbell Ab Rollout (Kneeling)
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3x0 reps • 35s |
rest: 60s
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Side Bridge
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3x10 reps • 35s |
rest: 30s
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Bench Crunch
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3x0 reps • 40s |
rest: 60s
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Weight Plate Rotation
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3x0 reps • 35s |
rest: 30s
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V-Up
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3x0 reps • 25s |
rest: 60s
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Air Bike
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2x20 reps |
rest: 60s
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Crunch
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2x12 reps |
rest: 60s
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Reverse Crunch
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2x10 reps |
rest: 60s
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Roll Down
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2x5 reps |
rest: 60s
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Alternating Reach and Catch
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2x10 reps |
rest: 60s
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Double Leg Hundreds
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2x8 reps |
rest: 60s
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