4-Core Training Circuits+Videos
Today we are going to look at some other movements that you should be incorporating into core training by looking at 3 workouts and videos
FET Core Circuit
The goal for FET circuits is using exercises that focus on anti-flexion and anti-extension.
The important point to remember when doing there exercises to work this element of core strength is to always?keep your lower back in a neutral position and aim to squeeze your glutes to keep your hips stabilized.
FET Workout – watch video below
Stability Ball Roll Out to Pike – 3 sets of 10 reps
Dead Bug – 3 sets of 10 reps
Extended Plank – 3 sets of 30-60 sec
SHFT Core Circuit
The goal of SHFT circuits is using exercises that focus on hip flexion and stability.
Hip flexion exercise need to be done with a neutral spine, without rounding the lower back. The goal of these exercises is to keep your core and low back in a neutral position, while simultaneously flexing your hips, while core stability exercises help to build stabilization during your body movements
SHFT Workout – watch video below
Hanging Leg Raises – 3 sets of 10 reps
Bench Hip Thrusts – 3 sets of 10 reps
Side-to-Side Walking Planks – 3 sets of 10 reps
LFT Core Circuits – watch video below
The goal of LFT workouts are to use exercises that focus on anti-lateral flexion actually which is to resist lateral flexion, or side bending, through the lumbar spine. The key is to lock your spine into place and not move it.
LFT Workout
Perform each exercise for 30 seconds each side one after the other.
Rest for 60 seconds and repeat for 2-3 rounds
High Side Plank
3-Point Plank
One Arm Farmers Walk
Funk just launched his Brand NEW 4-Core Training program which incorporates all four of the core training movements and simplifies everything for you in as little as 10 minutes, 4 days per week.
The program also comes with over 120 core exercises with videos to help you understand the movements. He also takes you through a program design so you can just “plug and play” the exercises and create awesome 10-minute circuits that you can add to the end of each session or include as a finisher in a group class.
He has also created a “Done For You” core-training program that is easy to follow and takes the guesswork out of core and abs training ensuring you use the right exercises to get amazing results in little time.
4 Core Training System <= CLICK HERE TO GET YOUR FULL PROGRAM
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