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 |
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. Crunch 1B. Tuck up 1C. Hollow body hold 2A. Bicycles 2B. Reverse crunch 2C. Supine tuck up | 1A. Plank up-downs 1B. Plank spiderman 1C. Side plank dive unders 2A. Oblique mountain climbers 2B. Tuck sit with swing 2C. Side walks | 1A. Lock off leg lifts 1B. Tuck around the worlds 1C. Modified chin hollow 2A. Lock off oblique tuck ups 2B. Hanging pike leglifts 2C. Tuck windshield wipers | 1A. Leg lift to V-sit 1B. Oblique tuck leg lifts 1C. Tuck swings 2A. Straddle leg lifts 2B. Push up to V-sit 2C. Leg switches (pike/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: Dead bug hold
| Beginner | Intermediate | Advanced |
| <15 secs | 16 – 40 secs | > 40 secs |
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