The Dad Bod Chronicles
Functional Fitness
Coach
mickey kilmartin
This is a 4 week core program to build the midline you need for lifting and general fitness. Athletes will work their core in different planes of motion in order to lock down a stable trunk that can take on any challenge you throw at it inside and outside the gym.
Features3 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
-Bands-sandbags or dballs-Dumbbells
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1
A
Plank
3 x 0:45
B
Sandbag Carry
3 x 0:45
C
Shoulder Taps
3 x 20
D
Side Plank On Hand
3 x 0:30
E
Mcgill Bird Dog
3 x 0:30
Tuesday
Week 1 Day 3
A
Reverse Plank
3 x 0:30
B
Hollow Roll to V-Up
3 x 15
C
Side Plank Crunch
3 x 15
D
Dead Bug
3 x 12
E
DB Farmer's Carry
3 x 1:00
Thursday
Week 1 Day 5
A
Band Rotations
3 x 20
B
Body Saw
3 x 10
C
Half-Kneeling Anti-Rotation Hold
3 x 0:30
D
Aquaman Hold
3 x 0:20
E
High Plank Drag
3 x 12
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