CORE-TRAINING

PROGRAMS
174 C O R E -T R A I N I N G P R O G R A M S

INTRODUCTION
The core-training programs in this section are
designed to help you get the very best out of WARNING!
your workouts, whatever your gender, age, Before you attempt any of the training programmes in this section,
experience, or existing level of core strength, you should also ensure that you have a good base level of core
stability, and mobility. Using a small number strength: you should be able to achieve a neutral hip position, and
to activate your pelvic floor and transverse abdominis muscles
of targeted exercises, each of the programs »
( p.25), and be able to carry out the basic exercises in the
will allow you to complete your training »
Activation and Foundation sections ( pp.56–107). Developing
session in around 30–40 minutes (the core good control of your core muscles and a better understanding of
how they work together is vital because it will give you the best
300 challenges can be completed as quickly possible results from your training while reducing your risk of
as possible, but remember to maintain injury. Do not be tempted to attempt the more advanced exercises
good form). All of the featured exercises and programs too soon, because good technique is essential to
avoiding injury. If you are carrying, or have recently recovered from
are covered in more detail in the main
»
an injury, then consult your doctor before you begin ( p.224).
exercise section of the book ( pp.42–171). »
Which program is right for me? Each of the sample programs is split into three stages of
The first two programs in this section are designed difficulty, and comes complete with a recommended
with the two common core-training goals in mind— number of sets and repetitions, recovery times between
»
developing good overall core strength ( pp.176–77) sets, and suggestions on the ideal duration and frequency
»
and improving your posture ( pp.178–79). The third of the programs. This is to help you avoid the risk of
program is designed specifically for training with overtraining, and enable you to progress your training
»
bodyweight only ( pp.180–81). The fourth and fifth in a sensible, structured way. You should always begin with
programs are designed for training during and after the most basic of the programs, and work your way up
»
pregnancy ( pp.182–85), with a particular focus on safely to the second and the third as you progress.
targeting the areas of the core most affected by pregnancy. »
The Design Your Own ( pp.186–89) and Challenge 300
However, before undertaking any form of training while »
( pp.190–91) programs pave the way for the next step in
pregnant, you should first seek the advice and guidance training: equipping you with the tools you need to build
of your doctor or equivalent healthcare professional. your own individually tailored programs, and set yourself
challenges and tests to monitor your progress. If you are
developing your core strength to meet the needs of a specific
BASIC PRINCIPLES sport, you should also refer to the sports-specific section
Regardless of the program you follow, some basic training »
of the book ( pp.192–215) for more information on the
principles always apply: primary core movements involved, enabling you to tailor
■ OVERLOAD: Your training should demand more of your your training program effectively.
muscles than would normally be the case for everyday activity.
■ RECOVERY: An essential component in any training regimen,
How long should I follow a program?
recovery literally means rest. It is while your body is resting that Each of the programs has a predetermined duration
it adapts and strengthens, preparing to be overloaded again during
of around 4–14 weeks. If you follow a program for longer
the next training session.
■ PROGRESSION: Your body becomes used to the demands
than recommended, your body will adapt to it and plateau,
being placed on it. If you do not place extra demands on it, often resulting in a lapse or possible results being be less
your training results will reach a plateau. With this in mind, most than expected. Generally speaking, it is advisable to change,
of the exercises in the book come with progressions, which you progress or even regress your program every 4–6 weeks.
can move on to once you have mastered the main movement. This will help to keep the body challenged and progression
consistent, allowing you to gain the most effective results.
 INTRODUCTION 175
Why should I warm up and cool down? UNDERSTANDING THE CHARTS
Far too often, warming up before and cooling down after
These are the terms you need to understand to use the charts
exercise is a rushed, or completely neglected, part of
effectively and to get the best out of each program:
a training regimen. However, both are essential for getting ■ MOBILIZATION WARM-UP: This should be a combination of
the best results from training and reducing the risk of injury.
Warming up your muscles before you begin to exercise is
»
light cardiovascular work and dynamic stretches ( pp.44–55) to
activate your core muscles before you begin your training session.
essential because it gets your body ready for your workout. ■ MOVEMENT: The primary core movement involved in an

Mobilizing your muscles properly gets your joints moving »

individual exercise ( pp.6–7; pp.26–27) – I = Isometric; F = Flexion;
in the correct way, helping you perform exercises with the E = Extension; SF = Side Flexion; R = Rotation; C = Complex.
■ SETS: A pre-defined group of repetitions separated by a short
best possible form, and reducing the risk of muscular
period of rest—for example, two sets of five repetitions.
imbalances occuring. Cooling down your muscles after ■ REPETITION: The number of times a weight should be lifted,
exercise is equally important because it returns your usually within a single set—“reps” for short.
body to a resting state in a controlled manner. ■ REST: The suggested length of the break between individual sets.

Stretching can be time-consuming, but you should ■ MUSCULAR FAILURE: The point at which you cannot perform

never be tempted to skip your warm-up before your another repetition of an exercise within a set.
■ DURATION OF PROGRAM: The range given for the number
training session or your cool-down at the end of the
session. Doing so will increase your risk of injury and of weeks a program should be followed. You should not exceed
this number.
hinder your ability to complete your next workout. ■ FREQUENCY OF PROGRAM: The number of workouts you

should do per week, with the number of rest days you should
How do I warm up and cool down? take between workouts. You should not exceed this number.
For a good basic warm-up, you should begin with 5–10 ■ RECOVERY TIME: The ideal amount of rest time in seconds

minutes of light cardiovascular work, such as skipping or minutes that you should take between exercises.
or jogging, followed by around 10 minutes of dynamic
mobility work, ensuring that you work through all of your
major muscle groups and joints—see Mobilization for a normal resting length and ranges of movement. As for the
»
selection of useful mobility stretches ( pp.44–55). You mobility stretches, aim to work through all of your major
can also tailor your warm-up to your training activity if you muscle groups and joints.
need something more specific. A qualified coach or fitness
instructor can advise you on this. For a good cool-down What results should I expect?
session, you should aim to carry out 5–10 minutes of gentle If you follow the training programs properly, you
jogging or walking, which decreases both your heart rate should expect to see results after 4–6 weeks. However,
and your body temperature, as well as helping your muscles this will vary from person to person because no two people
get rid of any waste products that have built up, such are exactly the same. There are a range of factors that
as lactic acid. You should follow this with a further 5–10 will affect the speed of your progress:
»
minutes of static stretches ( pp.166–71) to help your muscles Age: As well as your age in years, “age” refers to your
relax and your muscle fibres to re-align and reestablish their emotional and biological maturity and the number of
years of “training history” you have.
Gender: Men and women have different physiologies
WARNING! and capabilities.
The programs in this section have all been designed to provide the Heredity: This is your innate fitness and ability, which
correct amount of exercise at the correct level of difficulty to is determined by your genetics.
challenge your core without overworking it. You should thus never
Physical capability: This is made up of two factors—
attempt more than the programs suggest, as this may cause you to
overtrain, which can lead to injury. Always build in time either your heredity and your training history.
side of each session to carry out a full warm-up and cool-down, Lifestyle: This relates to how well you look after yourself
and never attempt to perform a weighted movement with too in between training sessions. It can be affected by factors
much weight, or force one if it feels painful.
such as diet, rest, and the kind of job you do.
176 C O R E -T R A I N I N G P R O G R A M S

FUNDAMENTAL CORE
The following three-part program will help
you build and maintain an excellent level FOUNDATION (LEVELS 2–4)
of core strength, stability, and mobility. Each
stage provides a structured combination of Mobilization warm-up (>>pp.44–55) 5–10 mins
core movements to ensure a balanced and
comprehensive workout. EXERCISE MOVEMENT PAGE SETS REPS REST
(SECS)
Whom is it suitable for?
The Fundamental Core program is designed to be Abdominal
F 72–73 1–2 5–25 30–60
used by anyone who gained a solid base of core mobility, Crunch
stability, and strength, up to those who are able to perform
2–25
the exercises in the Intermediate and Advanced sections Oblique
R 79 1–2 each 30–60
»
( pp.108–65) with good form. Crunch
side
At the very least, you should already have mastered the
»
core activation exercises ( p.25) and worked your way Dorsal
Raise
E 76–77 1–2 5–25 30–60
»
through exercises in the Activation section ( pp.56–71)
of the book before you begin the program.
Bridge I 98–99 1–2 NMF* 30–60
What are the benefits?
When followed correctly, this complete, three-part program 5–25
Heel
SF 82 1–2 each 30–60
enables you to progress from Foundation to Advanced level Reach
side
training in 3–4 months, building excellent all-round core
strength, stability, and mobility. Reverse
F 75 1–2 5–25 30–60
Curl
How does it progress?
Super-slow
The Foundation stage helps you build a basic level of R 95 1–2 5–25 30–60
Bicycle
core strength, developing your core in all of the planes
of movement. The Intermediate program stage uses Dorsal Raise
exercises that increase the load on your core, making it E 76–77 1–2 5–25 30–60
(Prog. 2)
work harder. The Advanced stage uses extreme exercises
that require excellent core mobility, stability, and strength,
Plank I 102–03 1–2 NMF* 30–60
the majority involving complex core movements.
* NMF = Near Muscular Failure

WARNING! Foam roller exercises (>>pp.44–45) and

To avoid the risk of injury you must always complete a stage fully static stretching (>>pp.166–71) 5–10 mins
before moving up to the next. Focus on achieving and maintaining
good form for each of the exercises you perform because this is
crucial to achieving optimum results. When using weights, you DURATION OF PROGRAM
should always start with a light weight and add only 2.2–4.4lb 4–6 weeks
(1–2kg) at a time. If you feel pain, or cannot complete the required
number of repetitions with good form and without stopping, you
FREQUENCY OF PROGRAM
must reduce the weight to prevent causing damage to the muscles.
If pain persists, then seek the advice of your doctor. 2–3 workouts per week; 1–2 days’ rest between workouts
 F U N DA M E N TA L C O R E 177

INTERMEDIATE (LEVELS 4–7) ADVANCED (LEVELS 8–10)

Mobilization warm-up (>>pp.44–55) 5–10 mins Mobilization warm-up (>>pp.44–55) 5–10 mins

EXERCISE MOVEMENT PAGE SETS REPS REST EXERCISE MOVEMENT PAGE SETS REPS REST
(SECS) (SECS)

Partner
F 108–09 2–3 10–30 30–60 Pike F 139 2–4 15–30 30–60
Ball Swap

Medicine Turkish 5–15

Ball Reverse E 121 2–3 10–30 30–60 Get-up with C 156–57 2–4 each 30–60
Throw Kettlebell side

Medicine Exercise Ball

F 120 2–3 10–30 30–60 F 142 2–4 10–30 30–60
Ball Slam Jackknife

Exercise 10–30
Russian R C
119 2–3 10–30 30–60 Ball Hip 158–59 2–4 each 30–60
Twist
Rotation Kick side

Stick
Windmill SF 110–11 2–3 10–30 30–60 F 140–41 2–4 10–30 30–60
Crunch

10–30
Kettlebell Pulley
C 129 2–3 10–30 30–60 R 144–45 2–4 each 30–60
Swing Chop
side

Standing Hanging
R 116 2–3 10–30 30–60 F 150 2–4 10–30 30–60
Plate Twist Toe Tuck

10–30
Hanging Sandbag
F 110–11 2–3 10–30 30–60 C 151 2–4 each 30–60
Knee-up Shouldering
side

Exercise Ball Plank 16–66

I 132–33 2–3 10–30 30–60 I 152–53 2–4 30–60
Roll-out Plate Push feet

Foam roller exercises (>>pp.44–45) and Foam roller exercises (>>pp.44–45) and
static stretching (>>pp.166–71) 5–10 mins static stretching (>>pp.166–71) 5–10 mins

DURATION OF PROGRAM DURATION OF PROGRAM

4–6 weeks 4–6 weeks

FREQUENCY OF PROGRAM FREQUENCY OF PROGRAM

2–3 workouts per week; 1–2 days’ rest between workouts 2–3 workouts per week; 1–2 days’ rest between workouts
178 C O R E -T R A I N I N G P R O G R A M S

GOOD POSTURE
Core training can help improve posture,
rebalancing your muscles and increasing your ACTIVATION (LEVEL 1)
overall level of core strength and stability.
Your main focus during core training for Mobilization warm-up (>>pp.44–55) 5–10 mins
posture should be to maintain good spinal
and hip alignment as you exercise. Good EXERCISE MOVEMENT PAGE SETS REPS REST
form is key to getting the best results. (SECS)

Active
I 56–57 1–2 8–10 30–60
Whom is it suitable for? Pelvic Floor
Postural problems can affect most people at some point in
their lives, whether due to the aging process, over-training, Knee
I 60–61 1–2 10–20 30–60
or simply a sedentary lifestyle. This program is designed Fold
with all levels of ability in mind, but you should aim to
»
have practiced the core activation exercises ( p.25) and Toe
Tap
I 62–63 1–2 10–20 30–60
»
Activation ( pp.56–71) movements before you begin.
Prone
What are the benefits? Abdominal I 64 1–2 8–10 30–60
This three-part program will help you build your core from Hollowing
the inside out, helping you look and feel better. Working
Dart E 65 1–2 10–20 30–60
on the deep core muscles first improves your spine and
hip stability, helping relieve tightness in the muscles of your
hips, lower back, and shoulders, and strengthen weaknesses Oyster I 66 1–2 10–20 30–60
in your upper back, abdominals, and pelvic floor.

How do I progress? Star I 68 1–2 10–20 30–60

This program is designed to progress very gradually, starting
»
with the Activation and Foundation exercises ( pp.56–107), Back
E 69 1–2 10–20 30–60
to help connect and strengthen your deep core muscles, Extension
before moving on to Intermediate and Advanced exercises
»
( pp.108–65), to develop your core, once you have
Superman I 70–71 1–2 10–20 30–60
established good technique and stability.

WARNING!
To avoid the potential risk of injury, follow the program
Foam roller exercises (>>pp.44–45) and
guidelines carefully, progress through the various stages gradually,
static stretching (>>pp.166–71) 5–10 mins
and focus on good form to establish a strong foundation on which
to build your core strength. Do not be tempted to rush through
the stages too quickly because this may be counterproductive, DURATION OF PROGRAM
causing tight or over-worked muscles to take over from the 4–6 weeks
smaller, deep, or weaker muscles. If your postural problems are a
result of a preexisting condition you must seek the advice of your
doctor first before undertaking the program. FREQUENCY OF PROGRAM
2–3 workouts per week; 1–2 days’ rest between workouts
 GOOD POSTURE 179

FOUNDATION (LEVELS 2–4) INTERMEDIATE/ADVANCED (LEVELS 5–10)

Mobilization warm-up (>>pp.44–55) 5–10 mins Mobilization warm-up (>>pp.44–55) 5–10 mins

EXERCISE MOVEMENT PAGE SETS REPS REST EXERCISE MOVEMENT PAGE SETS REPS REST
(SECS) (SECS)

Abdominal
F 72–73 1–2 10–15 30–60 Windmill SF 110–11 1–2 10–15 30–60
Crunch

Exercise Ball
73
Leg Circle I 74 1–2 8–10 30–60 Abdominal F 1–2 10–15 30–60
(Prog.3)
Crunch
Kettlebell
Reverse
F 75 1–2 10–15 30–60 Round-body I 117 1–2 10–15 30–60
Curl
Swing
Exercise
Dorsal E E 122 1–2 10–15 30–60
76–77 1–2 10–15 30–60 Ball Back
Raise
Extension

Side Core Board

SF 81 1–2 10–15 30–60 I 131 2–4 10–15 30–60
Bend Rotation

Hip Suspended
R 88–89 1–2 10–15 30–60 F 134 1–2 8–10 30–60
Roll Crunch

Exercise Ball
Swim I 94 1–2 20–30 30–60 I 142 1–2 10–15 30–60
Jackknife

Super-slow
R 95 1–2 10–20 30–60 Pulley Chop R 144–45 1–2 8–10 30–60
Bicycle

Bridge I 98–99 1–2 10–20 30–60 Pulley Lift R 146–47 1–2 10–15 30–60

Foam roller exercises (>>pp.44–45) and Foam roller exercises (>>pp.44–45) and
static stretching (>>pp.166–71) 5–10 mins static stretching (>>pp.166–71) 5–10 mins

DURATION OF PROGRAM DURATION OF PROGRAM

4–6 weeks 4–6 weeks

FREQUENCY OF PROGRAM FREQUENCY OF PROGRAM

2–3 workouts per week; 1–2 days’ rest between workouts 2–3 workouts per week; 1–2 days’ rest between workouts
180 C O R E -T R A I N I N G P R O G R A M S

BODYWEIGHT CORE TRAINING

Bodyweight training can be used for an
FOUNDATION (LEVELS 2–4)
easy, effective, and versatile core workout.
The following program is designed to
be performed anywhere and with the bare Mobilization warm-up (>>pp.44–55) 5–10 mins

minimum of equipment, making it useful

if you want to exercise at home. EXERCISE MOVEMENT PAGE SETS REPS REST
(SECS)
Whom is it suitable for?
This three-part program is designed for anyone with Abdominal
F 72–73 1–2 10–15 30–60
a solid base of core mobility, stability, and strength, who Crunch
is looking for a workout they can use outside the gym,
which requires the minimum of equipment. At the very Reverse
F 75 1–2 10–15 30–60
least you should already be able to activate your core Curl

»
( p.25) and perform all of the exercises in the Activation
»
section ( pp.56–71) with good form before you begin. Dorsal
Raise
E 76–77 1–2 10–15 30–60

What are the benefits?

Side-lying LF
The program is designed to strengthen your core in a 80 1–2 10–15 30–60
Lateral Crunch
balanced way, encouraging a full-body approach. Many
of the bodyweight exercises (such as the plank) focus on Side-lying
I 84–85 1–2 10–15 30–60
isometric core stability, which is great for strengthening Leg Lift
the upper and lower body as well as the core.
Hip
R 88–89 1–2 10–15 30–60
How will I progress? Roll
Even if you train regularly, you should begin with the
Foundation stage of the program, in order to develop Roll-up F 91 1–2 6–10 30–60
a good understanding of your natural range of mobility
and core stability, before you move on to the more
challenging exercises of the intermediate and advanced Swim I 94 1–2 20–30 30–60
program stages, which require greater strength and
control. Once you have mastered each of the three Side
I 104–05 1–2 6–10 30–60
stages you can try swapping individual exercises with Plank
»
others of a similar movement and difficulty ( pp.40–43).

WARNING! Foam roller exercises (>>pp.44–45)

Attention to range of movement, spine and hip alignment, and and static stretching (>>pp.166–71) 5–10 mins
good all-round technique are vital to achieve the best results and
avoid the risk of injury. Practice and progress gradually through
the stages to achieve optimum results and avoid over-training. DURATION OF PROGRAM
If you feel discomfort or pain, or cannot complete the required 4–6 weeks
number of repetitions with good form and without stopping,
you must reduce the weight to prevent causing damage to the
FREQUENCY OF PROGRAM
muscles. If pain persists, seek the advice of your doctor.
2–3 workouts per week; 1–2 days’ rest between workouts
 BODYWEIGHT CORE TRAINING 181

INTERMEDIATE (LEVELS 5–7) ADVANCED (LEVELS 8–10)

Mobilization warm-up (>>pp.44–55) 5–10 mins Mobilization warm-up (>>pp.44–55) 5–10 mins

EXERCISE MOVEMENT PAGE SETS REPS REST EXERCISE MOVEMENT PAGE SETS REPS REST
(SECS) (SECS)

Exercise Ball
73 Exercise Ball
Abdominal F 1–2 10–15 30–60 F 142 1–2 10–15 30–60
(Prog.3) Jackknife
Crunch

Hanging
F 110–11 1–2 6–10 30–60 Pike F 139 1–2 6–10 30–60
Knee-up

Mountain Stick
I 118 1–2 20–40 30–60 F 140–41 1–2 6–10 30–60
Climber Crunch

Exercise Single-leg, 10–15

Ball Back E 122 1–2 10–15 30–60 Single-arm I 148–49 1–2 each 30–60
Extension Cable Press side

Suspended GHD Back

C 127 1–2 6–10 30–60 E 143 1–2 10–15 30–60
Pendulum Extension

Suspended
Hanging
Single-arm R 126 1–2 6–10 30–60 F 150 1–2 6–10 30–60
Toe Tuck
Core Rotation

Exercise Ball Stepped

C 132–33 1–2 10–15 30–60 I 154–55 1–2 6–10 30–60
Roll-out Plank Walk

Exercise
Suspended
C 134 1–2 6–10 30–60 Ball Hip C 158–59 1–2 6–10 30–60
Crunch
Rotation Kick
Suspended
Slide
Oblique C 135 1–2 6–10 30–60 C 160–61 1–2 10–15 30–60
Board Wiper
Crunch

Foam roller exercises (>>pp.44–45) Foam roller exercises (>>pp.44–45)

and static stretching (>>pp.166–71) 5–10 mins and static stretching (>>pp.166–71) 5–10 mins

DURATION OF PROGRAM DURATION OF PROGRAM

4–6 weeks 4–6 weeks

FREQUENCY OF PROGRAM FREQUENCY OF PROGRAM

2–3 workouts per week; 1–2 days’ rest between workouts 2–3 workouts per week; 1–2 days’ rest between workouts
182 C O R E -T R A I N I N G P R O G R A M S

CORE TRAINING FOR PREGNANCY

Core training can be useful for expectant
mothers and have a positive effect on FIRST TRIMESTER (0–12 WEEKS)
overall well-being. This three-stage program
is designed to build core mobility, stability, Mobilization warm-up (>>pp.44–55) 5–10 mins
and strength safely to help your body adjust
to the physical, postural, and hormonal EXERCISE MOVEMENT PAGE SETS REPS REST
changes that occur during pregnancy. (SECS)

Active
I 56–57 1–2 5–10 30–60
Whom is it suitable for? Pelvic Floor
This program is suitable for anyone wishing to start or
continue with their core training during pregnancy. Each Knee
I 60–61 1–2 5–10 30–60
stage addresses the changes that occur in that respective Fold
trimester, making the program safe and effective, without
compromising the health or comfort of the mother or baby. Toe Tap I 62–63 1–2 5–10 30–60

What are the benefits? Prone

Combining a range of core-activation exercises with static Abdominal I 64 1–2 5–10 30–60
stretches, this program will help activate your pelvic floor Hollowing
and the deep core muscles of your abdominals and back,
Dart E 65 1–2 5–10 30–60
helping relieve back tension and increase lumbar and hip
stability. It will also strengthen your core to support the
extra weight and aid your balance as your baby grows. Prone
I 67 1–2 5–10 30–60
Leg Lift
How will I progress?
Due to the changes in weight, shape, size, and balance that Star I 68 1–2 5–10 30–60
occur to the body during the stages of pregnancy, you should
limit your training programs to gentle static stretches and Back
»
exercises in the book’s Activation section ( pp.56–71), and Extension
I 69 1–2 5–10 30–60
adhere closely to the structure of the program.
Bridge I 98–99 1–2 5–10 30–60

WARNING!
During pregnancy, you must seek the advice and guidance of
your doctor and/or midwife before and during any form of core
strength program. The overall aim of training during pregnancy is Foam roller exercises (>>pp.44–45)
to support the health and well-being of both mother and baby and static stretching (>>pp.166–71) 5–10 mins
and to avoid increasing the stress on your body. With that in mind,
you should stick to the program, taking care not to overtrain or
DURATION OF PROGRAM
place any additional stress on your body by attempting exercises
of a higher level. As you enter your second trimester, you should
12 weeks
avoid lying supine for prolonged periods of time because
compression on the vena cava may reduce blood flow to the FREQUENCY OF PROGRAM
placenta, resulting in supine hypotensive syndrome. 2–3 workouts per week; 1–2 days’ rest between workouts
 CORE TRAINING FOR PREGNANCY 183

SECOND TRIMESTER (13–26 WEEKS) THIRD TRIMESTER (27–40 WEEKS)

Mobilization warm-up (>>pp.44–55) 5–10 mins Mobilization warm-up (>>pp.44–55) 5–10 mins

EXERCISE MOVEMENT PAGE SETS REPS REST EXERCISE MOVEMENT PAGE SETS REPS REST
(SECS) (SECS)

Active Active
I 56–57 1–2 5–10 30–60 I 56–57 1–2 5–10 30–60
Pelvic Floor Pelvic Floor

Pillow Pillow
I 58 1–2 5–10 30–60 I 58 1–2 5–10 30–60
Squeeze Squeeze

Heel Slide I 59 1–2 5–10 30–60 Heel Slide I 59 1–2 5–10 30–60

Knee Fold I 60–61 1–2 5–10 30–60 Oyster I 66 1–2 5–10 30–60

Oyster I 66 1–2 5–10 30–60 Superman I 70–71 1–2 5–10 30–60

Horizontal
Superman I 70–71 1–2 5–10 30–60 I 97 1–2 5–10 30–60
Balance

Horizontal
I 97 1–2 5–10 30–60 Bridge I 98–99 1–2 5–10 30–60
Balance

Cat
Bridge I 98–99 1–2 5–10 30–60 Stretch 168 1–2 5–10 30–60
Stretch

Child’s Pose Child’s Pose

Stretch 168 1–2 5–10 30–60 Stretch 168 1–2 5–10 30–60
Stretch Stretch

Foam roller exercises (>>pp.44–45) Foam roller exercises (>>pp.44–45)

and static stretching (>>pp.166–71) 5–10 mins and static stretching (>>pp.166–71) 5–10 mins

DURATION OF PROGRAM DURATION OF PROGRAM

13 weeks 14 weeks

FREQUENCY OF PROGRAM FREQUENCY OF PROGRAM

2–3 workouts per week; 1–2 days’ rest between workouts 2–3 workouts per week; 1–2 days’ rest between workouts
184 C O R E -T R A I N I N G P R O G R A M S

POST-PREGNANCY CORE TRAINING

Reduced activity during pregancy, the over-
stretching of muscles during childbirth, and 0–6 WEEKS
the various other physical and hormonal
changes that occur to your body can all Mobilization warm-up (>>pp.44–55) 5–10 mins
affect your core strength. This three-stage
program is designed to help you rebuild EXERCISE MOVEMENT PAGE SETS REPS REST
your core strength safely and gradually. (SECS)

Active
I 56–57 1–2 5–10 30–60
Whom is it suitable for? Pelvic Floor
This program is suitable for all new mothers, providing they
have the consent of their doctor and/or midwife before they Pillow
I 58 1–2 5–10 30–60
begin. General exercise is not recommended for the first six Squeeze
weeks following birth, so the first stage of the program
»
comprises Activation exercises ( pp.56–71) only, to ensure Heel Slide I 59 1–2 5–10 30–60
you work safely and effectively during this period.
Prone
What are the benefits? Abdominal I 64 1–2 5–10 30–60
Months of inactivity and over-stretched muscles will weaken Hollowing
the abdominals, leaving new mothers prone to back pain
Dart E 65 1–2 5–10 30–60
and injury as well as loss of balance and core control. The
program will help strengthen your pelvic floor and deep
core muscles, increasing the stability and strength of your Oyster I 66 1–2 5–10 30–60
abdominals, back, and hip muscles, improving posture
and balance, and relieving back pain and tension.
Prone
I 67 1–2 5–10 30–60
Leg Lift
How will I progress?
It is important to follow the program properly and
take your training slowly and gradually. The body goes Superman I 70–71 1–2 5–10 30–60
through a huge number of changes before and after birth
so will need time and attention in restoring strength. Do
Bridge I 98–99 1–2 5–10 30–60
not be tempted to rush through the programs, which
can be counterproductive and may cause complications.

WARNING! Foam roller exercises (>>pp.44–45)

Always seek the approval of your doctor and/or midwife before and static stretching (>>pp.166–71) 5–10 mins
you start any form of training program post-pregnancy, and take
particular care if you have had a Caesarean birth. Diastasis recti
(the separation of the abdominals) is a common concern with DURATION OF PROGRAM
regards to core-strength training post-pregnancy, so you should 6 weeks
avoid exercises involving spinal flexion until after the separation
has decreased. The hormone relaxin will still be at high levels for
FREQUENCY OF PROGRAM
up to six months after giving birth, so avoid over-stretching and
focus on core stability exercises instead. 2–3 workouts per week; 1–2 days’ rest between workouts
 P O S T- P R E G N A N C Y C O R E T R A I N I N G 185

6–12 WEEKS 12 WEEKS ONWARDS

Mobilization warm-up (>>pp.44–55) 5–10 mins Mobilization warm-up (>>pp.44–55) 5–10 mins

EXERCISE MOVEMENT PAGE SETS REPS REST EXERCISE MOVEMENT PAGE SETS REPS REST
(SECS) (SECS)

Active
I 56–57 1–2 5–10 30–60 Knee Fold I 60–61 1–2 5–10 30–60
Pelvic Floor

Toe
Knee Fold I 60–61 1–2 5–10 30–60 I 62–63 1–2 5–10 30–60
Tap

Prone
Abdominal I 64 1–2 5–10 30–60 Oyster I 66 1–2 5–10 30–60
Hollowing

I Abdominal F
Star 68 1–2 5–10 30–60 72–73 1–2 5–10 30–60
Crunch

Leg
I 74 1–2 5–10 30–60 Heel Reach SF 82 1–2 5–10 30–60
Circle

Dorsal Hip
E 76–77 1–2 5–10 30–60 R 88–89 1–2 5–10 30–60
Raise Roll

Side-lying
I 84–85 1–2 5–10 30–60 Swim I 94 1–2 5–10 30–60
Leg Lift

Side
Bridge I 98–99 1–2 5–10 30–60 I 104–05 1–2 5–10 30–60
Plank

Single-leg
Plank I 102–03 1–2 5–10 30–60 Extension I 106 1–2 5–10 30–60
and Stretch

Foam roller exercises (>>pp.44–45) Foam roller exercises (>>pp.44–45)

and static stretching (>>pp.166–71) 5–10 mins and static stretching (>>pp.166–71) 5–10 mins

DURATION OF PROGRAM DURATION OF PROGRAM

6 weeks 6 weeks +

FREQUENCY OF PROGRAM FREQUENCY OF PROGRAM

2–3 workouts per week; 1–2 days’ rest between workouts 2–3 workouts per week; 1–2 days’ rest between workouts
186 C O R E -T R A I N I N G P R O G R A M S

DESIGN YOUR OWN (LEVELS 1–4)

The following table offers an easy way to
build your core training program using a
selection of exercises from the Activation and
»
Foundation sections ( pp.56–107) offering a »
Mobilization warm-up ( pp.44–55) 5–10 mins

balance of core movements. Before you begin

designing your own workouts you should first EXERCISE LEVEL PAGE SETS REPS REST
(SECS)
have mastered exercises in the Activation
»
section ( pp.56–71) and tried one or two 1. ISOMETRIC EXERCISES (CHOOSE ONE)
of the other programs in this chapter.
Active Pelvic Floor 1 56–57 2–3 10–12 30–60
Whom is it suitable for?
The flexibility of this program makes it suitable for all levels of
Leg Circle 2 74 2–3 10–12 30–60
ability. Being able to choose the exercises yourself allows you
to tailor your training to suit your specific needs. However,
»
you should be able to activate your core ( p.25) and have Swim 3 94 2–3 10–12 30–60
worked your way through exercises in the Activation section
before you begin. 97
Horizontal Balance 4 2–3 10–12 30–60

What are the benefits?

This program will help you build a strong, stable, and 4. ISOMETRIC EXERCISES (CHOOSE ONE)

mobile core, because it trains your muscles across all

of the core training movements. Being in control of your Heel Slide 1 59 2–3 10–12 30–60
own program is also a great way of ensuring you progress
at the right speed for you. Selecting your own exercises and
Side-lying Leg Lift 2 84–85 2–3 10–12 30–60
moving onto harder ones when the time is right helps you
develop your core strength correctly and safely, keeping
you highly motivated and reducing your risk of over-training, Swim 3 94 2–3 10–12 30–60
injury, and frustration.
Plank 4 102–103 2–3 10–12 30–60
How will I progress?
To begin with, you should aim to work through each of the
movement patterns level by level, beginning with Level 1, 7. FLEXION EXERCISES (CHOOSE ONE)

ensuring that you are able to complete a high number of

reps and sets—usually 2–3 sets of 20–30 reps—with good Sit-up 2 78 2–3 10–12 30–60
technique before you move on to the next level. Conversely,
if you feel that an exercise is too difficult, you can replace it
Roll-up 3 91 2–3 10–12 30–60
with an alternative with the same movement pattern that is
one level below. Once you can perform all of the exercises
with good form, you can then mix and match, you can V Sit-up 3 93 2–3 10–12 30–60
then move on to the next Design Your Own program
»
( pp.188–89), which use exercises from the Intermediate Double-leg
Extension 4 107 2–3 10–12 30–60
»
and Advanced sections ( pp.108–65) of the book. and Stretch
 DESIGN YOUR OWN (LEVELS 1–4) 187

DESIGN YOUR OWN PROGRAM (LEVELS 1–4)

EXERCISE LEVEL PAGE SETS REPS REST EXERCISE LEVEL PAGE SETS REPS REST
(SECS) (SECS)

2. FLEXION EXERCISES (CHOOSE ONE) 3. EXTENSION EXERCISES (CHOOSE ONE)

Abdominal Crunch 2 72–73 2–3 10–12 30–60 Dart 1 65 2–3 10–12 30–60

Reverse Curl 2 75 2–3 10–12 30–60 Back Extension 1 69 2–3 10–12 30–60

V Leg-raise 3 92 2–3 10–12 30–60 Dorsal Raise 2 76–77 2–3 10–12 30–60

Single-leg Extension Dorsal Raise

4 106 2–3 10–12 30–60 3 76–77 2–3 10–12 30–60
and Stretch (Prog. 2)

5. SIDE FLEXION EXERCISES (CHOOSE ONE) 6. ROTATION EXERCISES (CHOOSE ONE)

Side-lying
2 80 2–3 10–12 30–60 Oblique Crunch 2 79 2–3 10–12 30–60
Lateral Crunch

Side Bend 2 81 2–3 10–12 30–60 Oblique Reach 2 86–87 2–3 10–12 30–60

Heel Reach 2 82 2–3 10–12 30–60 Hip Roll 2 88–89 2–3 10–12 30–60

Roman Chair
2 83 2–3 10–12 30–60 Super-slow Bicycle 3 95 2–3 10–12 30–60
Side Bend

8. ISOMETRIC EXERCISES (CHOOSE ONE)

Knee Fold 1 60–61 2–3 10–12 30–60 »

Foam roller exercises ( pp.44–45)
»
and static stretching ( pp.166–71) 5–10 mins

Leg Circle 2 74 2–3 10–12 30–60

DURATION OF PROGRAM
4–6 weeks
Double-leg
4 100–01 2–3 10–12 30–60
Lower and Lift
FREQUENCY OF PROGRAM
Side Plank 3 104–05 2–3 10–12 30–60 2–3 workouts per week; 1–2 days’ rest between workouts
188 C O R E -T R A I N I N G P R O G R A M S

DESIGN YOUR OWN (LEVELS 5–10)

The table opposite works in the same
way as the Design Your Own (Levels 1–4)
»
program ( pp.186–87), except it draws
on a more challenging range of exercises »
Mobilization warm-up ( pp.44–55) 5–10 mins
from the Intermediate and Advanced sections
»
( pp.108–65). Before you begin you should EXERCISE LEVEL PAGE SETS REPS REST
(SECS)
have a very good level of core strength,
stability, and mobility, and you should be 1. FLEXION EXERCISES (CHOOSE ONE)
able to perform a range of Intermediate
and Advanced exercises with good form. Partner Ball Swap 5 108–09 2–3 10–12 30–60

Whom is it suitable for?

The flexibility of this program makes it suitable for Medicine Ball Slam 6 120 2–3 10–12 30–60
people who have completed the equivalent program
Exercise Ball
»
for levels 1–4 ( pp.186–87) and are able to carry out most
Jackknife
8 142 2–3 10–12 30–60
of the exercises in the Intermediate and Advanced sections
with good technique.
Hanging Toe Tuck 10 150 2–3 10–12 30–60

What are the benefits?

Because it trains your core across all six core movements 4. ISOMETRIC EXERCISES (CHOOSE ONE)

this program will help you to build a strong, stable, and

mobile core. Designing your own program enables you Kettlebell Round-
5 117 2–3 10–12 30–60
body Swing
to progress at your own speed, developing your core
strength in a safe and structured way, to reduce the risk Exercise Ball
7 130 2–3 10–12 30–60
of overtraining, while keeping you fully motivated. Knee Tuck

Single-leg, Single-
How will I progress? arm Cable Press
9 148–49 2–3 10–12 30–60
Before you begin, you should already have completed
the three stages of the easier Design Your Own program, Plank Plate Push 10 152–53 2–3 10–12 30–60
and be able to carry out the exercises featured here with
good form. Aim to work through each of the movement
patterns level by level, beginning with Level 5, making sure 7. ROTATION EXERCISES (CHOOSE ONE)

that you can complete a high number of repetitions and

sets of the exercise—usually 2–3 sets of 20–30 reps—before Standing Plate
5 116 2–3 10–12 30–60
you move up to the next level. If you find a certain exercise Twist
too much of a challenge, you can substitute it with an Medicine Ball
6 123 2–3 10–12 30–60
alternative from a level below and the same movement Bridge
pattern. Once you are competent with all of the featured
Suspended Single-
exercises, you can then include progressions to make arm Core Rotation
6 126 2–3 10–12 30–60
the program even harder, or add a little variety by selecting
exercises from a range of levels. Pulley Lift 146–47 10–12
8 2–3 30–60
 DESIGN YOUR OWN (LEVELS 5–10) 189

“DESIGN YOUR OWN” PROGRAM (LEVELS 5–10)

EXERCISE LEVEL PAGE SETS REPS REST EXERCISE LEVEL PAGE SETS REPS REST
(SECS) (SECS)

2. EXTENSION EXERCISES (CHOOSE ONE) 3. ROTATION EXERCISES (CHOOSE ONE)

Good Morning 5 112 2–3 10–12 30–60 O-bar Rotation 5 114–15 2–3 10–12 30–60

Exercise Ball
6 122 2–3 10–12 30–60 Russian Twist 6 119 2–3 10–12 30–60
Back Extension

Medicine Ball Wall Side

6 121 2–3 10–12 30–60 6 124–25 2–3 10–12 30–60
Reverse Throw Throw

GHD Back
8 143 2–3 10–12 30–60 Pulley Chop 8 144–45 2–3 10–12 30–60
Extension

5. COMPLEX EXERCISES (CHOOSE ONE) 6. FLEXION EXERCISES (CHOOSE ONE)

Suspended 6 Hanging
127 2–3 10–12 30–60 5 110–11 2–3 10–12 30–60
Pendulum Knee-up

Suspended Medicine
7 135 2–3 10–12 30–60 6 120 2–3 10–12 30–60
Oblique Crunch Ball Slam

Medicine Ball
7 136 2–3 10–12 30–60 Pike 8 139 2–3 10–12 30–60
Chop

Turkish Get-up
10 156–57 2–3 10–12 30–60 Stick Crunch 8 140–41 2–3 10–12 30–60
with Kettlebell

8. ISOMETRIC EXERCISES (CHOOSE ONE)

Mountain Climber 5 118 2–3 10–12 30–60 »

Foam roller exercises ( pp.44–45)
»
and static stretching ( pp.166–71) 5–10 mins

Kettlebell Swing 7 129 2–3 10–12 30–60

DURATION OF PROGRAM
4–6 weeks
Core Board
7 131 2–3 10–12 30–60
Rotation
FREQUENCY OF PROGRAM
Stepped Plank
10 154–55 2–3 10–12 30–60 2–3 workouts per week; 1–2 days’ rest between workouts
Walk
190 C O R E -T R A I N I N G P R O G R A M S

THE CORE CHALLENGE 300

The following program can be used
both as a simple test to assess the rate of FOUNDATION (LEVELS 1–3)
progress of your training and as a fun addition
to your existing regimen. Each program Mobilization warm-up (>>pp.44–55) 5–10 mins
requires you to perform a total of 300
repetitions in the quickest possible time, EXERCISE MOVEMENT PAGE SETS REPS REST
and will push both your core strength and (SECS)

your mental toughness to the very limit.

Sit-up F 78 1 50 —
Whom is it suitable for?
The Core Challenge 300 is an excellent training tool for people Dorsal
E 76–77 1 25 —
of all abilities. With three stages of difficulty to increase the Raise
level of the challenge as you improve, you can use it as a test
to monitor the progress of your training, or as a fun and Oblique
R 86–87 1 25 —
Reach
motivational addition to your regimen. However, you should
only attempt it if you are familiar with the exercises involved.
Reverse F 75 1 25 —
Curl
What are the benefits?
There are no set benefits as such. The program is in essence Abdominal
F 72–73 1 50 —
a fun exercise and a great way to motivate and challenge Crunch
your core and mental strength. You can compete against
either your own previous results or against friends, but you Super-slow
R 95 1 25 —
should set yourself goals and try to improve each time. Bicycle

Sprinter
How will I progress? F 96 1 25 —
Sit-up
While the ultimate aim is to complete all 300 repetitions
of each stage without any rest, to give you an initial idea of
your current ability level, you should begin by attempting Superman F 70–71 1 25 —
the Foundation stage. If you find that you can complete it
without rest, you should progress to the Intermediate level
Sit-up F 78 1 50 —
and repeat the assessment, and so on. If you cannot
complete the test without rest, you can adjust it in two ways
to help you progress in a structured way. The first option is to
decide on a set period of rest (of up to 1 minute) between
exercises. As you improve, you can reduce this rest by 5–10 Foam roller exercises (>>pp.44–45)
seconds per session until you can complete the challenge and static stretching (>>pp.166–71) 5–10 mins
without rest. The second option is to break the required
repetitions into a program of more manageable loads. DURATION OF PROGRAM
For example, 50 sit-ups could become 5 x 10 sit-ups with 4–6 weeks
10 seconds rest between each of the 10 reps. You can then
reduce this rest period by a second each session, until you FREQUENCY OF PROGRAM
As required, but with 1–2 days‘ rest between workouts
can complete the challenge without rest.
 THE CORE CHALLENGE 300 191

INTERMEDIATE (LEVELS 4–6) ADVANCED (LEVELS 7–10)

Mobilization warm-up (>>pp.44–55) 5–10 mins Mobilization warm-up (>>pp.44–55) 5–10 mins

EXERCISE MOVEMENT PAGE SETS REPS REST EXERCISE MOVEMENT PAGE SETS REPS REST
(SECS) (SECS)

Kettlebell
Sandbag
Round-body I 117 1 50 — C 151 1 50 —
Shouldering
Swing

Medicine
F 120 1 25 — Stick Crunch F 140–41 1 25 —
Ball Slam

Exercise
O-bar
R 114–15 1 25 — Ball Hip C 158–59 1 25 —
Rotation
Rotation Kick

Hanging F Hanging F
110–11 1 25 — 150 1 25 —
Knee-up Toe Tuck

Kettlebell
I 129 1 50 — Pulley Chop R 144–45 1 50 —
Swing

Mountain Exercise Ball

I 118 1 25 — F 142 1 25 —
Climber Jackknife

Raised Pike
Russian
R 119 1 25 — Dumbbell C 162–63 1 25 —
Twist
Hand-walk

Exercise Ball Plank

I 130 1 25 — F 152–53 1 25 —
Knee Tuck Plate Push

Medicine Turkish Get-up

C 136 1 50 — C 156–57 1 50 —
Ball Chop with Kettlebell

Foam roller exercises (>>pp.44–45) Foam roller exercises (>>pp.44–45)

and static stretching (>>pp.166–71) 5–10 mins and static stretching (>>pp.166–71) 5–10 mins

DURATION OF PROGRAM DURATION OF PROGRAM

4–6 weeks 4–6 weeks

FREQUENCY OF PROGRAM FREQUENCY OF PROGRAM

As required, but with 1–2 days‘ rest between workouts As required, but with 1–2 days‘ rest between workouts