8 Week 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 all six exercises in sequential order with minimal rest between sets. For example, you would perform one set of each exercise. After you complete the six exercises, you will take minimal rest and repeat the circuit.

The focus should be on quality technique and not the number of repetitions. Please do not rush through the program. Start with the lower rep sets and work your way up. Mastery of the program will be achieved after completing the highest amount of sets and reps with good technique.

The program could take two months or it could take a year to finish. Take the time to master the movements and you will be rewarded with a strong core. Perform the program two to three times per week for 8 to 12 weeks.  

A1) Forearm Plank

  • 2-3 x 30-60 seconds

A2) Side Lying Straight Leg Hip Abduction

  • 2-3 x 12 reps

A3) Bent Leg Hollow Hold

  • 2-3 x 30-60 seconds

A4) Cat Cow

  • 2-3 x 5 reps

A5) Tuck Ups 

  • 2-3 x 8-15 reps

A6) Single Leg Hip Thrust

  • 2-3 x 10 reps
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