|Program Goal||Build core strength|
|Delivery Format||Video follow-along|
|Experience Level||All levels|
|Program Duration||Four weeks|
|Training Frequency||Twice per week|
|Equipment||The BaseBlocks Trainer|
Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.
There are two workouts in this program. You will perform the same workout for the entire week, and switch workout the following week.
|Weeks One and Three (40 mins)||Weeks Two and Four (40 mins)|
|1. Single-leg v-ups|
2. Arch ups
3. Extended plank hold
4. BaseBlocks shoot-through
5. Side plank hip drops
|1. Scissors to lemon squeezer|
2. Jackknife tuck to pike
3. Side crunches
4. Kneeling backbend
5. Arch up open closes
Below is a sample of how to schedule the workouts when combining it with a strength program.
This program has two tests to measure your core strength/endurance. Rest 3-5 minutes between tests and make sure to record your score.
Test one: hollow body hold for max duration
|< 20 secs||20 – 60 secs||> 60 secs|
Test two: plank hold for max duration
|< 30 secs||30 – 120 secs||> 120 secs|