This is a 3-day a week core program. It should be followed for 4 weeks. It was developed based on 2019 research published in the Journal of Sports Science Medicine. The research study looked at the efficacy of foam rolling and a core strengthening program on various athletic and health outcomes. The results from the original program, based on multiple sessions for 8-weeks, concluded the following: 1. Eight weeks of core-stability training two times per week improved dorsal trunk strength with no changes in a foam rolling group or the control. 2. Hamstring flexibility was improved both by an eight-week core-strength and foam rolling training intervention. In this Jefit core program, the four-weeks use less intensity and overall time and includes 5 core exercises. Jefit combined the program into one four-week program to make things easier. We have also added two days of cardio into the mix. Stay Strong Together, MICHAEL WOOD, CSCS Jefit