4 Week Advanced Core Program

Zac Cardwell

Coach
Zac Cardwell

This Advanced Core Program is designed for the individual who already has access to a full gym, and is looking to take their core to the next level in a 15-20 minute format!

The program has 16 different workouts, intended to be performed four times a week, for four weeks.

The app allows you to record your weight/resistance, links to videos on how to perform each exercise, and recommended sets and reps for each exercise.

I recommend doing these exercises after you have completed your usual workout, or your dynamic warm-up. Once you purchase the program, it's yours forever!

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Efficient and Effective
This program is designed to cut up your core and leave you feeling strong and confident in your abs. These workouts can be completed in under 20 minutes and can be added to any training you're already doing! Efficiency and effectiveness are the name of the game!
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Delivered Directly to Your Phone
You can do this training ANYWHERE. In your garage gym, at the big gym, with friends, or in the comfort of your own home.
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Elevate Your Performance
Our core is the bridge that connects the lower body to the upper, and by strengthening it, we can unlock the ability to transfer power while staying injury free. This program focuses on helping you strengthen that bridge so you can continue to crush your goals!
Features
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Programming 4 days per week
Targeted core training that will leave you with a 6 pack in as little as 15 minutes a day!
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
I'll hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a PDF is so last year. I'm will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbell // Kettlebell // Bands // Medicine Ball // Swiss Ball
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Sample Week
Week 1 of 4-week program
Sunday
Day 1

Prep

A

Dynamic Warm Up

Do each exercise for 30 seconds 1. Walking on toes 2. Walking on heels 3. Knee hugs 4. Open gate 5. Close gate 6. Standing alternating quad stretch 7. Standing superhumans 8. Lunge and twist 9. Praise the sun 10. Clappers 11. Arm circles forward 12. Arm circles backward 13. Lateral lunges 14. Butt kickers 15. High knees 16. Jumping jacks 17. Squats

B1

DB Plank Pull-through (keep hips still)

4 x 6

B2

BB Kneeling Ab Roll-outs (go slow)

4 x 5

C1

Band Reverse Squats

4 x 12

C2

Heavy DB Farmer Walk

4 x 15

Monday
Day 2

Prep

A

Dynamic Warm Up

Do each exercise for 30 seconds 1. Walking on toes 2. Walking on heels 3. Knee hugs 4. Open gate 5. Close gate 6. Standing alternating quad stretch 7. Standing superhumans 8. Lunge and twist 9. Praise the sun 10. Clappers 11. Arm circles forward 12. Arm circles backward 13. Lateral lunges 14. Butt kickers 15. High knees 16. Jumping jacks 17. Squats

B1

Band Woodchops

4 x 8

B2

Hollow Rock

4 x 30

C1

Band Reverse Wood Chops

4 x 8

C2

BW Hanging L-Sit

4 x 30

Wednesday
Day 3

Prep

A

Dynamic Warm Up

Do each exercise for 30 seconds 1. Walking on toes 2. Walking on heels 3. Knee hugs 4. Open gate 5. Close gate 6. Standing alternating quad stretch 7. Standing superhumans 8. Lunge and twist 9. Praise the sun 10. Clappers 11. Arm circles forward 12. Arm circles backward 13. Lateral lunges 14. Butt kickers 15. High knees 16. Jumping jacks 17. Squats

B1

Band Front Plank Rows

4 x 8

B2

DB Overhead Walk

4 x 15

C1

DB Deadbug

4 x 6

C2

Band Side Plank Rows

4 x 8

Thursday
Day 4

Prep

A

Dynamic Warm Up

Do each exercise for 30 seconds 1. Walking on toes 2. Walking on heels 3. Knee hugs 4. Open gate 5. Close gate 6. Standing alternating quad stretch 7. Standing superhumans 8. Lunge and twist 9. Praise the sun 10. Clappers 11. Arm circles forward 12. Arm circles backward 13. Lateral lunges 14. Butt kickers 15. High knees 16. Jumping jacks 17. Squats

B1

DB OH Butterfly Sit-ups

4 x 4

B2

Exercise ball Stir-the-pot

4 x 8

C1

DB Birddog Rows

4 x 6

C2

Exercise ball Buzzsaw

4 x 12

Coach
coach-avatar Zac Cardwell

-High School Cross County and Wrestling Coach -PE and Weight Training Teacher -Masters of Science in Kinesiology -Bachelors of Science in Exercise and Sport Science -Former D1 Wrestler at Oregon State University -4X State Champ in wrestling

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Get Serious About Your Core!

Don't wait! If you can commit to 15 minutes, 4x per week, you're gonna get the abs you've always dreamed about!

Get 4 Week Advanced Core Program
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FAQs
Who is this program designed for?
This program is designed for any age individual looking to take their core to the next level! Not only will it help you develop a strong core, but it will also help improve your functionality and prevent future injuries. It is meant for those who already consistently train, but want the next step!
4 Week Advanced Core Program