Core Archives - BASEBLOCKS DIGITAL

THE ADVANCED CORE PROGRAM

Laura Kummerle — Wed, 14 Apr 2021 07:56:58 +0000

Program Goal	Core stability
Delivery Format	Self-paced workouts
Experience Level	Hollow body hold > 30 secs
Program Duration	Four weeks
Training Frequency	Four per week
Equipment	BaseBar BaseBlocks Trainer StrongBlocks BaseBench Glute Bands

Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.

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. Hollow body roll 1B. Straddle overhead lateral flexion 1C. Dead bug 2A. Dragon flag 2B. V-up 2C. Alternating leg lifts	1A. V-ups 1B. Alternating V-ups 1C. Dead bug 2A. Bear bird dog 2B. Push up to swing through 2C. Bear hip circles	1A. Straddle ups 1B. Pike windshield wipers 1C. Side hold chin 2A. Oblique pike leg lifts 2B. Inverted hollow hold 2C. Front lever	1A. Tuck, pike, straddle 1B. L-sit to V-sit 1C. Oblique V lifts 2A. Tuck to L-hold 2B. Reverse plank swing through 2C. Pike to straddle

The below schedule includes the core program performed in conjunction with a three workout per week strength program.

Beginner	Intermediate	Advanced
< 30 secs	31 – 50 secs	> 50 secs

Laura Kummerle — Wed, 14 Apr 2021 07:46:57 +0000

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.

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)

The below schedule includes the core program performed in conjunction with a three workout per week strength program.

Beginner	Intermediate	Advanced
<15 secs	16 – 40 secs	> 40 secs

Laura Kummerle — Wed, 14 Apr 2021 07:34:11 +0000

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.

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

The below schedule includes the core program performed in conjunction with a three workout per week strength program.

Beginner	Intermediate	Advanced
<30 secs	31 – 59 secs	>60 secs