Core Activation

A strong core will provide more stability to the lower back and improve your posture. A solid core will provide a solid foundation to all exercise movements. I like to use the expression you don’t see a tree with a small trunk and big branches. A nice bonus to regular core training will be a more toned and slimmer waist line.

Start with our stage 1 core routine and once you have mastered this routine try progressing to our stage 2 routine (it may take several weeks or even months to progress) remember to master the movements with good technique. The videos below are follow along workouts and provide visual instruction only of the techniques so please make sure you have watched and completed pelvic tilts, dead bugs and planks found in the foundation programme to have a more enjoyable productive experience of the core workouts.

Beginners Core Routine

https://youtu.be/Q5yXtYmxExA

Warm up using one of our mobility routines

Set your interval timer to 40 seconds on 15 seconds off for 6 sets & follow the routine video below. Repeat circuit 1 to 2 times.

Hollow Hold

Dead Bug

Plank

Bent knee wipers or Straight leg wipers

Side Plank (right side)

Side plank (left side)

Advanced Core Routine

https://youtu.be/XbAhZ0Wz-cU

Warm up using one of our mobility routines.

Set your interval timer to 40 seconds on 15 seconds off for 7 sets & follow the routine video below. Repeat circuit 1 to 2 times.

Dish

Plank Toe Touch

Single leg lowers or leg lowers

Spider Plank

Dead Bug

Side plank thread needle

Side plank thread needle