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Core Strength V2.0

By Chris Stone

Experience
Intermediate (2-3 years)
Time
52 minutes/day | 3 days/week | 6 weeks
Good for
Women's Gain Strength, Men's Gain Strength
Equipment
Barbell, Bench, Bodyweight, Box, Cable, Dumbbell, Kettlebell, Pull up bar
Statistics
Average Carido Intensity
30%
Average Exertion
60%
Description

If you have not completed Core Strength V1.0, I would recommend running through this program first to lay down foundations for core strength. Just a quick reminder, the core is NOT the abdominals but is actually all muscles of the trunk. The principles behind core training are to place the body in an unstable environment to challenge core's stability remembering that the core's function is to stabilise the body during movement. Core Strength V2.0 is an advancement on V1.0 and runs for additional 2 weeks. It runs for 6 weeks in total. Week 1 and 2 focuses on 3 big barbell compound lifts - squat, deadlift, hip thrusts. From week 3 onwards, you will notice the inclusion of pause squat and deadlift - pausing will require a lot of core activation thus causing great adaptations in terms of core strength. There are also many accessory exercises to challenge the core through different movements in different planes. You may also notice the inclusion of some single sided work - single leg or single arm exercises are brilliant at building core stability and strength. After the 6 weeks, you can progress to the final program. 

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Workout Overview



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3 sets, 12 reps, (rest 120s)
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Hanging Straight Leg Raise
4 sets, 60s, (rest 60s)
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Date Created: 5/23/2019, UTC


Last Updated: 4/18/2021, UTC

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