Program GoalCore stability
Delivery FormatSelf-paced workouts
Experience LevelHollow body hold > 30 secs
Program DurationFour weeks
Training FrequencyFour per week
BaseBlocks Trainer
Glute Bands

Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.

Workout overview

There are four workouts each week. This program can be performed in conjunction with any other BaseBlocks Digital strength program.

Workout One (30 min)Workout Two (30 min)Workout Three (30 min)Workout Four (30 min)
1A. Hollow body roll
1B. Straddle overhead lateral flexion
1C. Dead bug
2A. Dragon flag
2B. V-up
2C. Alternating leg lifts
1A. V-ups
1B. Alternating V-ups
1C. Dead bug
2A. Bear bird dog
2B. Push up to swing through
2C. Bear hip circles
1A. Straddle ups
1B. Pike windshield wipers
1C. Side hold chin
2A. Oblique pike leg lifts
2B. Inverted hollow hold
2C. Front lever
1A. Tuck, pike, straddle
1B. L-sit to V-sit
1C. Oblique V lifts
2A. Tuck to L-hold
2B. Reverse plank swing through
2C. Pike to straddle

Weekly schedule

The below schedule includes the core program performed in conjunction with a three workout per week strength program.

SundayStrength Workout OneWorkout One (30 min)
MondayWorkout Two (30 min)
TuesdayStrength Workout Two
WednesdayWorkout Three (30 min)
ThursdayStrength Workout ThreeWorkout Four (30 min)

Test: Hollow body hold

< 30 secs31 – 50 secs> 50 secs

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