Core Stability Builder

Google Sheet Workout Export

By Pedro Bernandes

Experience Advanced (3+ years)
Time 34 minutes/day | 4 days/week
Goals
Equipment

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Average Exertion
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70%
Average Cardio Intensity
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40%

The "core" is often used in relation to the abdominal muscles. However, the core is the entire trunk of the body - all muscles excluding the musculature of the limbs. The function of the core is to stabilise the body. So, to challenge and strengthen the core, sit-ups are not going to do it. What we need to focus on is compound exercises which put the body in an unstable environment - in doing so, the core will have to engage in order to stabilise the body and control the movement. This program has 4 sessions per week focusing on these unstable compound lifts in order to build core strength and stability. You may notice that the program includes many overhead exercises - this is because overhead exercises are fantastic at challenging the core. You'll also notice that there are no specific "ab" exercises - remember, we are focusing on the entirety of the core and not just a specific muscle of the core. The sessions will challenge the whole body and within a few weeks of the program you should be feeling more stable and strong. As you work your way through the 4 weeks, you need to think about pushing the intensity a bit by adding more load - if we fail to do this, the body may not optimally change. Challenge brings about change. 

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Description

Week 1 Overview

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest




ExerciseSetsRepsRest
1.Barbell Overhead Squat

See Exercise Notes

4 sets6 reps120s
2.Bent Over Barbell Row
4 sets6 reps120s
3.Hanging Straight Leg Raise
4 sets6-12 reps120s

ExerciseSetsRepsRest
1.Standing Barbell Military Press (AKA Overhead Press)
4 sets6 reps120s
2.Cable Standing Fly
4 sets6 reps120s
3.Suitcase Dumbbell Carry
4 sets20s120s

ExerciseSetsRepsRest
1.Barbell Deadlift
4 sets6 reps120s
2.Cable Twist
4 sets6 reps120s
3.Barbell Ab Rollout
4 sets6-12 reps120s

ExerciseSetsRepsRest
1.Dumbbell Overhead Lunge
4 sets6 reps120s
2.Suitcase Dumbbell Carry
4 sets20s120s
3.Plank
4 sets30-60s120s

Date Created: 12/19/2018, UTC


Last Updated: 9/12/2020, UTC





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