Core [P]rehab Program

Time to upgrade that dynamic suitcase! This week is meant to be foundational and to get that core activated and ready. You will start off with plank and bird dog variations. Challenge yourself to master and own this week, because these foundational core movements take on big challenges in upcoming weeks!

This week you take on a new plank challenge while also getting the obliques involved. The Birddog has progressed to a crawling pattern, and get ready to welcome glute and hamstring work!

Your lower abs will feel the burn with flutter kicks! While the hamstrings and glutes get a “rest” you will feel those adductors burning in a Copenhagen plank! You are also introduced to one of the best functional core exercises; the suitcase carry.

A healthy spine moves in all directions. You put this into practice with a Jefferson curl! You will also continue to put your side plank to the challenge while incorporating those adductors.

You felt the lower abs in week 3 with flutter kicks, now we are putting you through the next challenge; hollow holds! You are also introduced to medicine ball throwing to improve core power while also progressing hip flexor and lower ab strengthening.

Get ready for an even harder plank challenge this week! Overhauling the lower abs also continues with progression to a hollow rock. Last but not least, we cannot forget the muscles that set up the core for success in energy transfer; hamstring and adductor work makes a return!

Your obliques are exposed to a new exercise challenge both in the warmup and building zone! You also add in one the best posterior chain postural exercises; the superman hold. Ohhh yeah, Lower abs, let’s keep working them with the next level of hollow holds!

All that lower ab work so far, guess what?!? It’s not done! You take on even another hollow hold challenge in the week along with side plank progression and glute work.

All that lower ab work paid off in earlier weeks but now....now you really seek out core performance excellence by taking on L-sits! These last 4 weeks will also expose you to higher level core movements in compound movements such as deadlifts and squats!

The ab roll out and L sit progression continues along with introduction to improving paraspinal or posterior trunk strength with the zombie front squat! Your posterior chain will be thanking you after this week!!!

The obliques get to show off their power with the rainbow med ball slam! Compound movements challenge your core isometrically with tempo and pause squats and deadlifts. You finish out the workout with another posterior chain burner via single leg reverse planks and L-sit progressions.

You get to show off how far your L-Sit has come! You also visit another difficult core isometric challenge via pause back squats and offset floor pressing. Lastly, the L sits are further progressed and your hammies will be saying Helllllo with a deficit deadlift.