4-Week Strong Core Program

Shared By : JefitTeam VIP
Frequency : 2 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Advanced
Downloads / Views : 2 / 3506

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Description

This 2-day core program was developed from 2019 research published in the Journal of Sports Science & Medicine. The research looked at the efficacy of foam rolling and a core strengthening program on different athletic and health outcomes.

The results from the original program, based on 2 weekly sessions for 8-weeks, concluded the following:

1. Eight weeks of core-stability training two times per week improved dorsal trunk strength with no changes in a foam rolling group or the control.

2. Hamstring flexibility was improved both by an eight-week core-strength and foam rolling training intervention.

In this Jefit core program, the first four-weeks use less intensity and overall time and includes 5 core exercises. In weeks 5-8, the focus is on similar core movements with longer old times, slight progressions and about a 2-minute longer workout session.

Jefit combined the program into one four-week program to make things easier.



Stay Strong Together,



MICHAEL WOOD, CSCS
Jefit

ANY Core Workout 1
Exercise Name Muscle Timer Reps Sets Track
Plank Plank

Abs

60 sec - 3 Progress Chart
Bridge Bridge

Glutes

60 sec - 3 Progress Chart
Side Bridge Side Bridge

Abs

60 sec - 3 Progress Chart
Bird Dog Bird Dog

Abs

60 sec - 3 Progress Chart
Lower Back Curl Lower Back Curl

Back

60 sec - 3 Progress Chart
ANY Core Workout 2
Exercise Name Muscle Timer Reps Sets Track
Plank with Side Kick Plank with Side Kick

Abs

60 sec - 3 Progress Chart
Alternate Leg Bridge Alternate Leg Bridge

Abs

60 sec Undefined 3 Progress Chart
Side Bridge Side Bridge

Abs

60 sec - 3 Progress Chart
Bird Dog Bird Dog

Abs

60 sec - 3 Progress Chart
Superman Superman

Back

60 sec - 3 Progress Chart