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This is a science-backed core routine that was used in an actual research study published in the Journal Sports Science and Medicine in 2019 (as seen in Day 1). The second day is a progression based off the first session and developed by JeFit.
One of the Key Points from the Study:
-Eight weeks of core-stability training two times per week improved dorsal trunk strength.
Also in the study, three sets of each of the five exercises were performed. It was important that a neutral position of the spine during exercise was maintained. Participants were instructed to take a rest for one minute between each set. Our program suggests the same recovery between all sets.
Stay Strong,
MICHAEL WOOD, CSCS
Jefit Team
Plank
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3x10 reps • 50s |
rest: 60s
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Forearm Plank with Hip Abduction
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3x0 reps • 50s |
rest: 60s
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