Core Conditioning Program

Below you will find the core conditioning program I use with my clients. The purpose of the program is to strengthen the abdominals, obliques, glutes, and hips. To do the program correctly you must perform the two movements together with minimal rest between sets. For example, you would perform a forearm plank followed by side lying straight leg hip abduction. You would then repeat this for the desired amount of sets and reps with minimal rest.

It is imperative that you only advance to the next week's sets and reps if you can complete the amount of work required. The focus should be on quality technique and not the number of repetitions. Please do not rush through the program. Take the time to master the movements and you will be rewarded with a bulletproof core. Perform the program two times per week for 8 weeks.  

A1) Forearm Plank

  • Week 1:  3 sets by 24 seconds
  • Week 2: 3 sets by 36 seconds 
  • Week 3: 4 sets by 36 seconds
  • Week 4: 4 sets by 18 seconds
  • Week 5: 3 sets by 48 seconds
  • Week 6: 3 sets by 60 seconds
  • Week 7: 4 sets by 60 seconds
  • Week 8: 4 sets by 30 seconds

A2) Side Lying Straight Leg Hip Abduction

  • Week 1:  3 sets by 15 reps per leg
  • Week 2: 3 sets by 15 reps per leg
  • Week 3: 4 sets by 15 reps per leg
  • Week 4: 4 sets by 15 reps per leg
  • Week 5:  3 sets by 15 reps per leg
  • Week 6: 3 sets by 15 reps per leg
  • Week 7: 4 sets by 15 reps per leg
  • Week 8: 4 sets by 15 reps per leg

B1) Bent Leg Hollow Hold

  • Week 1:  3 sets by 24 seconds
  • Week 2: 3 sets by 36 seconds 
  • Week 3: 4 sets by 36 seconds
  • Week 4: 4 sets by 18 seconds
  • Week 5: 3 sets by 48 seconds
  • Week 6: 3 sets by 60 seconds
  • Week 7: 4 sets by 60 seconds
  • Week 8: 4 sets by 30 seconds

B2) Cat Cow

  • Week 1:  3 sets by 5 reps 
  • Week 2: 3 sets by 5 reps
  • Week 3: 4 sets by 5 reps
  • Week 4: 4 sets by 5 reps
  • Week 5:  3 sets by 5 reps
  • Week 6: 3 sets by 5 reps
  • Week 7: 4 sets by 5 reps
  • Week 8: 4 sets by 5 reps

C1) Tuck Ups

  • Week 1:  3 sets by 6 reps
  • Week 2: 3 sets by 9 reps
  • Week 3: 4 sets by 9 reps
  • Week 4: 4 sets by 5 reps
  • Week 5: 3 sets by 12 reps
  • Week 6: 3 sets by 15 reps
  • Week 7: 4 sets by 15 reps
  • Week 8: 4 sets by 8 reps

C2) Single Leg Hip Thrust

  • Week 1:  3 sets by 5 reps per leg with 2 second hold
  • Week 2: 3 sets by 5 reps per leg with 2 second hold
  • Week 3: 4 sets by 5 reps per leg with 2 second hold
  • Week 4: 4 sets by 5 reps per leg with 2 second hold
  • Week 5:  3 sets by 5 reps per leg with 2 second hold
  • Week 6: 3 sets by 5 reps per leg with 2 second hold
  • Week 7: 4 sets by 5 reps per leg with 2 second hold
  • Week 8: 4 sets by 5 reps per leg with 2 second hold
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