If you want a strong core, you need to start at the base – building the foundation is key for supporting movements, force production, and reducing your risk of injury. This is why I created my Base Builder Program where we are going to work from our base level to higher level strength workouts. These are the steps I would take as a licensed PTA, learned in continuing education courses on strengthening our base, and my experience as an injured DI athlete.
These steps are key to activating the transverse abdominus aka our internal girdle.
Base Builder Circuit – Core Ball Required
TA Activation 5 second hold x 5-10 reps
Marches* x 10 reps/leg
Resisted March* x 10 reps/leg
Up/Up/Down/Down* x 5 reps leading with Right then 5 reps leading with Left
Double Up Down with Ball Squeeze* x 10 reps
*Maintain TA hold, if you feel yourself release the hold, lower the reps.
This can be performed separate from your main workouts (first thing in the morning, or before you go to bed).
I recommend performing this circuit 2-3 times this week before progressing to Base Builder in Week 2!
Follow me if you like free programs! Today we start the journey to a stronger core. I am launching my Base Builder Program – a Free 6 (maybe 8) Program (my encore to my Free 6 Week Bootcamps!)
#core #program #workout #fullbodyworkout #core #squat #cardio #strength #training #lifestyle #journey #motivation #goals #fit #fitness #instafit #fitnessmotivation #fitnessjourney #attainablehealth #workoutmotivation #workoutroutine #stayactive #health #muscle #gym #fitmom #momlife #sport #athlete #attainablehealthandfitness #healthiswealth