Train Daly
SwimmingYour core is everything from your shoulders to your hips. It's used to resist and transfer force between your hips and shoulders, while protecting your spine.
Learn to assess your core through all three planes, identifying your ability to stabilize and control the anterior, posterior, lateral, and medial chains of movement through anti extension, anti-flexion, anti-lateral flexion, and anti-rotation.
Train first to control movement, then become dynamic and powerful. This program begins and ends with a core assessment, with 4 progressively challenging workouts from bodyweight to power.
Features2 sessions per week
Must use App app to view and log training
Program Training
A
Single Straight Leg Back Plank
B
Single Bent Leg Back Plank
C
Single Leg Front Plank
D
Side Plank Elevated
E
Copenhagen Plank
A1
4 Point Plank
3 x 0:30
A2
4 Point Plank Alternating Limb Lifts
3 x 10
A3
TRX 4 Point Plank Reach
3 x 10
B1
straight leg glute bridge
3 x 10
B2
Glute Bridge Walkout
3 x 10
B3
Racked Marches
3 x 10
C1
Modified Side Plank
3 x 0:30
C2
Side Bridge
3 x 10
C3
Half Kneeling Anti-Rotation Press
3 x 10
D1
reverse salamander
3 x 5
D2
standing anti-rotation press
3 x 10
A1
4 Point Plank
3 x 0:30
A2
4 Point Plank Alternating Limb Lifts
3 x 10
A3
TRX 4 Point Plank Reach
3 x 10
B1
straight leg glute bridge
3 x 10
B2
Glute Bridge Walkout
3 x 10
B3
Racked Marches
3 x 10
C1
Modified Side Plank
3 x 0:30
C2
Side Bridge
3 x 10
C3
Half Kneeling Anti-Rotation Press
3 x 10
D1
reverse salamander
3 x 5
D2
standing anti-rotation press
3 x 10
