Core Resilience: Defying Back Pain

Bonoli Inc

Functional Fitness, Weightlifting, General Fitness
Coach
Emma Bonoli

Introducing "Core Resilience: Defying Back Pain" - a comprehensive core strengthening program designed to alleviate and prevent back pain.

This 16 week long program is designed to be done in just 10-15 minutes a day, making it the perfect complement to your current routine or a great way to start exercising again.

Core Resilience includes:

~16 weeks of workouts (1 workout per week that you repeat 3-4x) broken up into 4 phases

~Each workout takes 10-15 minutes

~Combination of core stabilizing and strengthening workouts

~ZERO crunches!

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4 Phases of Stabilizing & Strengthening
Start by learning proper breathing mechanics while laying down, standing, and moving. Then start stabilizing the core with the foam roller and stability ball. Move onto strengthing the core with isometric holds (never crunches). Finally build core strength with weighted exercises.
Features
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Programming 4 days per week
Sessions that change weekly. These are meant to be done before your normal workout or on their own.
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Custom Video Guidance
Instructional videos of Emma demonstrating and cueing every single exercise to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Emma will provide expert instruction and feedback, all through the app.
Equipment
Required
Stability Ball // Foam Roller (18 inches or longer) // 5-10lb Kettlebell or Dumbbell // 1 Medium KB (goblet squat weight)
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Sample Week
Week 1 of 16-week program
Sunday
WELCOME - MAKE SURE TO WATCH

Welcome Video

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Welcome to the Core Program! Please take 3 minutes to watch this video to understand how the program works. One note on how to vary this program for different fitness levels: No matter how strong your arms and legs are, core tends to be ignored. Don't assume that just because you have a generally high fitness level that this program is too easy for you. That said, if you find yourself not challenged enough, you can speed the program up. For example, instead of doing week 2 for a full week, do week 2 for 2 days, and then move onto week 3 for 2 days (completing week 2 & 3 in one week). I don't recommend you do this for the entire progam. On the otherhand, if you find anything too difficult, are experiencing pain with a new exercise, or can't complete the recommended reps and sets, I suggest pausing and sticking to the week you're capable of/that doesn't cause pain. You can go ahead and try the exercises that we're limiting you after a week of repeat and see if you're ready to move on.

How to use TrainHeroic

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If you have any questions about how to use the TrainHeroic software, see the tutorials below: TrainHeroic Tutorial Part 1: https://www.youtube.com/watch?v=vsbd-A15AZw Tutorial Part 2: https://www.youtube.com/watch?v=VkDhASUXM88-

Equipment

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1 light KB or DB - 5-10lbs 1 medium KB or DB (something you'd use for a heavy goblet squat) Foam Roller Stability Ball

Workout Schedule/Calendar

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Workout Schedule/Calendar: Each week there will be 4 workouts on the calendar. The workouts change every week, not every day. (Ex. Week 1 you will see the same workout listed 4x.) That's because exercises need to be repeated many times before you feel like you're getting results. The core program workouts are meant to be done BEFORE your workout or on a rest day. This kind of deep core work helps activate your deep abdominal muscles and protect your back so you do yourself a disservice if you wait to do them until the end of your workout. I suggest doing them a minimum of 3 days a week for the best results. 1-2x a week is better than nothing, but you might not be able to move on week to week. The workouts appear on assigned days however you don’t HAVE to do them on the assided day (ex. the schedule is for M, W, Sa- you can do Su, Tu, W). You can rearrange the workouts in TrainHeroic.

Fitness Jargon

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Fitness Jargon: X+X Exercise (ex. 10+10 Single Leg Deadlifts) = Perform the exercise X number of times on each side L/R = Perform an exercise on the left and right side (the same as X+X) Superset= Most of the time, your exercises will be grouped as supersets. Supersets are 2 or more exercises that are meant to be done back to back and then repeated for set/rounds. (Ex. Squat + Press Superset- 3 rounds= do your squats immediately followed by your chest press, repeat 3 times) Circuits= Circuits are used for warm-up, movement prep, and exercises where I don't care if you record the weight that you use. All you will need to do is mark that you completed them. Set/Round= the number of times you are to perform all of the exercises listed Rep= the number of times you are to do each exercise, number is usually listed before the exercise (ex. 10 Squats = do 10 squats) AMRAP= As Many Rounds or Reps as Possible. This can refer to a timed set where I will say do as many rounds or reps of a circuit or exercise in a certain number of minutes. It can also mean to do as many reps as you feel you can with good form (in which case I often will say do "as many reps as pretty"). I'll always indicate which I mean. EMOM= Every Minute on the Minute. This is a HIIT style of workout where you set a timer for a prescribed number of minutes. At the start of minute 1 you do your first exercise and rest until the start of the next minute when you start the next exercise. I suggest using a timer app like "Tabata" to help keep time so you can set it to ding every minute. KB or Bell= Kettlebell

Monday
Week 1 Day 2

Prep

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Breathing

Follow along with the 90 90 Breathing on Wall video taking around 10 warm-up breaths. ALWAYS WATCH MY VIDEOS EVEN IF YOU ALREADY KNOW HOW TO DO AN EXERCISES. MY VIDEOS HAVE UNIQUE CUEING AND YOU WANT TO MAKE SURE YOU'RE CLEAR ON WHAT I WANT YOU TO DO.

Skill/Tech

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Simple Glute Bridging on Floor

Complete 2 Rounds: 10 Glute Bridges on Floor 5 Single Leg Glute Bridges on Floor L/R (complete 5 on the left and 5 on the right) 10 Glute Marches (5 per leg) **Click on the GLUTE BRIDGE video to see all 3 demo videos**

Dead Bugs & Clams

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Complete 2 Rounds: 10 Stability Ball Dead Bugs (5 on each side, alternating each rep) 10 Lazy Clamshells L/R **Click on the DEAD BUG video to see all demo videos**

Tuesday
Week 1 Day 3

Prep

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Breathing

Follow along with the 90 90 Breathing on Wall video taking around 10 warm-up breaths. ALWAYS WATCH MY VIDEOS EVEN IF YOU ALREADY KNOW HOW TO DO AN EXERCISES. MY VIDEOS HAVE UNIQUE CUEING AND YOU WANT TO MAKE SURE YOU'RE CLEAR ON WHAT I WANT YOU TO DO.

Skill/Tech

B

Simple Glute Bridging on Floor

Complete 2 Rounds: 10 Glute Bridges on Floor 5 Single Leg Glute Bridges on Floor L/R (complete 5 on the left and 5 on the right) 10 Glute Marches (5 per leg) **Click on the GLUTE BRIDGE video to see all 3 demo videos**

Dead Bugs & Clams

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Complete 2 Rounds: 10 Stability Ball Dead Bugs (5 on each side, alternating each rep) 10 Lazy Clamshells L/R **Click on the DEAD BUG video to see all demo videos**

Thursday
Week 1 Day 5

Prep

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Breathing

Follow along with the 90 90 Breathing on Wall video taking around 10 warm-up breaths. ALWAYS WATCH MY VIDEOS EVEN IF YOU ALREADY KNOW HOW TO DO AN EXERCISES. MY VIDEOS HAVE UNIQUE CUEING AND YOU WANT TO MAKE SURE YOU'RE CLEAR ON WHAT I WANT YOU TO DO.

Skill/Tech

B

Simple Glute Bridging on Floor

Complete 2 Rounds: 10 Glute Bridges on Floor 5 Single Leg Glute Bridges on Floor L/R (complete 5 on the left and 5 on the right) 10 Glute Marches (5 per leg) **Click on the GLUTE BRIDGE video to see all 3 demo videos**

Dead Bugs & Clams

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Complete 2 Rounds: 10 Stability Ball Dead Bugs (5 on each side, alternating each rep) 10 Lazy Clamshells L/R **Click on the DEAD BUG video to see all demo videos**

Saturday
Week 1 Day 7

Prep

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Breathing

Follow along with the 90 90 Breathing on Wall video taking around 10 warm-up breaths. ALWAYS WATCH MY VIDEOS EVEN IF YOU ALREADY KNOW HOW TO DO AN EXERCISES. MY VIDEOS HAVE UNIQUE CUEING AND YOU WANT TO MAKE SURE YOU'RE CLEAR ON WHAT I WANT YOU TO DO.

Skill/Tech

B

Simple Glute Bridging on Floor

Complete 2 Rounds: 10 Glute Bridges on Floor 5 Single Leg Glute Bridges on Floor L/R (complete 5 on the left and 5 on the right) 10 Glute Marches (5 per leg) **Click on the GLUTE BRIDGE video to see all 3 demo videos**

Dead Bugs & Clams

C

Complete 2 Rounds: 10 Stability Ball Dead Bugs (5 on each side, alternating each rep) 10 Lazy Clamshells L/R **Click on the DEAD BUG video to see all demo videos**

Coach
coach-avatar Emma Bonoli

Emma is a kettlebell coach. She specializes in teaching women how to go from absolutely zero kettlebell skills to how to do the kettlebell snatch in just 12 weeks. Emma holds 3 kettlebell certifications including Dragon Door RKC and DV8 Fitness and has been teaching kettlebells to clients of all ages since 2016.

FAQs
Is this a full workout program?
The short answer is no. If you currently don't workout at all then this program can help you get back in the swing of exercise. But if you currently workout this is a supplement to another program. Sessions are 10-15 minutes and meant to be done before your workout.
How do I incorporate this into my current workout routine?
I suggest doing as a warm-up to your workouts or lifting sessions. If you're a group fitness person do this at home before you get to the gym, or if they allow it, get there 15 minutes early and do this on your own first.
I have a herniated disc, is this program right for me?
Please always consult with your doctor and physical therpist before starting a new workout program if you're injured. These are the exercises I did while rehabbing my herniated discs but every injury is different and this program does is not medical advice nor does it replace medical advice.
The Proof
verified-athlete-avatar Jade A

41, Nutritionist, Mom of 2

Verified Athlete

""I thought I'd never learn to how to correctly snatch kettlebells, but I can confidently say that I am a badass now thanks to Emma and her awesome programming!""

verified-athlete-avatar Despina K

42, Mom of 3, Reformed Over-doer

Verified Athlete

""Emma's program is amazing. I was feeling so down about my injury and about having to work out from home. I never thought I could get stronger, at a time when I was not feeling good about myself. Everything you’d expect improved…my swings, my cleans, my Turkish Get-Ups…and I even can SNATCH!!""

verified-athlete-avatar Jenny L

29, Remote Worker, Yogi

Verified Athlete

""My biggest accomplishment was finally learning how to do the kettlebell swing without hurting my back. I’d watched so many people do them in the gym and was always scared. Now I not only feel confident in my form, I can swing 40lbs!""

Core Resilience: Defying Back Pain