Improve Your Core

This focused 6-week progression is designed to build a stronger, more resilient core. With just 30-minute sessions, 3 days a week, this add-on program fits easily alongside your regular training and delivers noticeable results, fast!

Improve Your Core offers:

✅ Add-on format: Designed to supplement your current fitness routine without disrupting your main training schedule.
📆 Program length: 6 weeks of focused training (3 sessions per week).
⏱️ Session length: 30 minutes per session, including coach’s insights and recovery tips.
🧠 Coaching notes: Each session includes coach’s notes to provide context, progressions, and recovery advice.
💵 Cost: $29 USD

Sample Programming – Week 1 / Session 1

CONTROL (6 MIN)
2 sets:

• 1 Minute 90/90 Breathing
• 10 Thoracic Flexion/Extension (Foam Roller)
• 8/side Bent Over Banded Thoracic Rotations
• 10 Deadbugs

TEST (10–15 MIN)

• Maximum Time Hollow Hold – Rest as needed
• Maximum Time Plank Hold – Rest as needed
• Maximum Repetitions V-Ups (Sit-Ups) in 2 Minutes

ANTI-ROTATION / ECCENTRIC (18 MIN)
4 sets:

• 6/side Half Kneeling Banded Cross Body Chops @3131 Tempo
• 6/side Supine Weighted Twists @2222 Tempo
• 8/side Windshield Wipers @2222 Tempo
• 3 Dragonflies (slow as possible)

MOBILITY (6 MIN)
2 sets:

• 1 Minute Seal Pose
• 1 Minute Seated Straddle
• 1 Minute Psoas Smash (:30/side)

🏋️ Required Equipment:

Dumbbells, kettlebells, resistance bands, foam roller, and a medicine ball