Overview
| Program Goal | Core stability |
| Delivery Format | Self-paced workouts |
| Experience Level | All levels |
| Program Duration | Four weeks |
| Training Frequency | Four per week |
| Equipment | BaseBar BaseBlocks Trainer StrongBlocks Glute Bands BaseBands |
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. Posterior pelvic tilt 1B. Heel slides 1C. 90/90 toe taps 2A. Russian twists 2B. Supermans 2C. Supine march | 1A. Reverse plank 1B. Bird dog 1C. Bear elbow taps 2A. Band-resisted plank 2B. Side plank 2C. L-sit leg lifts | 1A. Hanging scap depression 1B. Hanging tuck raises 1C. Oblique tuck-up 2A. Banded front lever 2B. Pike leg lifts | 1A. Hollow body scap depression 1B. Leg lifts 1C. Pike leg lifts 2A. Push-up to dip 2B. Slow mountain climbers 2C. Out and in sliders |
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: Posterior pelvic tilt hold
| Beginner | Intermediate | Advanced |
| <30 secs | 31 – 59 secs | >60 secs |
About Me
