21st Century Core Training Part 5

I hope the videos have been a great help in assiting you in improving your core training.

Programming wise, I like to progress through the variations of those videos. I use something like this:

Progression 1 - stability exercises (prone and side stability hold position variations)
Progression 2 - longer lever stability exercises (push up position variations)
Progression 3 - anti rotation exercises (pallof press variations)
Progression 4 - anti extension exercises (roll out variations)
Progression 5 - full body exercises (mixed with progressions 1 through 4 as well as deadbug variations)

I also don't have a specific core training day but rather pop 1 or 2 exercises on each resistance training day, depending on how much volume you have on those days.

You don't need to go overboard with core volume and 2 - 4 sets of either reps (8 - 15) or time is the best way to go.

I demonstrated over 60 variations of core exercises in my videos but I'm sure with a little experimentation you could come up with another 60 simply by playing with your body position and using the cable lever angles.

Just don't go silly and try doing a single arm pallof press standing on a swissball, you'll actually get weaker.

Comments and requests encouraged.