Core Training for PR's and Bigger Gains
Understanding the basics of core training will help you achieve PR’s and bigger gains. The core refers to more than just the abs. It encompasses the entire musculature of the torso, including the shoulders, scapula, abdominals, obliques, erectores, glutes, hip flexors, adductors and more. The core is responsible for transmitting forces from the upper body to the lower body. A strong core is the ability to resist flexion. A strong powerful core is needed to stabilize the body during heavy lifting and explosive movements.
The goal is to build a strong powerful core. The emphasis is on producing power and resisting spinal flexion and extension under heavy loads. Most workouts can be done in under 5 mins, before a class or after 3X a week. If you need assistance with scaling any of these workouts, just ask a coach!
Workout 1
2 min plank
rest 1 min
90 sec plank
rest 1 min
60 sec plank
add weight if this is easy rather than hold for more time
Workout 2
3 rounds for quality, 10-15 reps each
Hip Extension on the GHD
Bar Roll out
Workout 3
60 toes to bar for time
Workout 4
Sumo stance banded anti rotation holds
3 sets of 10-20 secs on each side
Workout 5
5X 20 ab mat sit ups
rest 30 sec between sets
Workout 6
Accumulate 2 min L sits/hang
Workout 7
1 min plank
45 sec right side plank
45 sec left side plank
45 sec plank
30 sec right side plank
30 sec left side plank
30 sec plank
Workout 8
3 rounds for time
10 toes to bar
15 hollow rocks
20 sit ups
Workout 9
3 rounds for time of
15 hip extensions on GHD
15 toes to bar
Workout 10
3 rounds for quality
12 Med Ball figure 8’s
1 min super man holds
Workout 11
1 min plank
30 sec plank with right arm up
30 sec plank with left leg up
30 sec plank with right leg up
30 sec plank with left arm up
1 min plank
Workout 12
3 rounds for quality
15 reverse hypers
15 ab mat sit ups
Workout 13
3 rounds for time
10 knees to elbow
20 ab mat sit ups
Workout 14
3 rounds for quality
10 overhead squats with empty barbell
20 ab mat sit ups
Workout 15
3 rounds for quality
15 Banded Glute bridge
15 med ball V ups