Overview
| Program Goal | Core stability |
| Delivery Format | Self-paced workouts |
| Experience Level | Hollow body hold > 30 secs |
| Program Duration | Four weeks |
| Training Frequency | Four per week |
| Equipment | BaseBar BaseBlocks Trainer StrongBlocks BaseBench 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.
| Sunday | Strength Workout One | Workout One (30 min) |
| Monday | Workout Two (30 min) | |
| Tuesday | Strength Workout Two | |
| Wednesday | Workout Three (30 min) | |
| Thursday | Strength Workout Three | Workout Four (30 min) |
| Friday | ||
| Saturday |
Test: Hollow body hold
| Beginner | Intermediate | Advanced |
| < 30 secs | 31 – 50 secs | > 50 secs |
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