Core Strength V2.0

Google Sheet Workout Export

By Chris Stone

Experience Intermediate (2-3 years)
Time 42 minutes/day | 3 days/week | 6 weeks
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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40%

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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Description

Week 1 Overview

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest




ExerciseSetsRepsRest
1.Barbell Squat To A Box
5 sets12 reps120s
2.Cable Twist
3 sets12 reps120s
3.Pull-up
3 sets15 reps60s
4.Plank
3 sets60s60s

ExerciseSetsRepsRest
1.Barbell Deadlift
5 sets12 reps120s
2.Pallof Press
3 sets12 reps120s
3.One-Arm Bent-Over Dumbbell Row
3 sets15 reps60s
4.Side Plank
3 sets60s60s

ExerciseSetsRepsRest
1.Barbell Hip Thrust with Bench
5 sets12 reps120s
2.One-Arm Kettlebell Swing
3 sets12 reps120s
3.Push-up
3 sets15 reps60s
4.Hanging Straight Leg Raise
4 sets60s60s

Date Created: 5/23/2019, UTC


Last Updated: 7/12/2021, UTC





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