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Core 101

Chelsea McKinney

Functional Fitness
Coach
Chelsea McKinney

Are you ready to take your core strength to the next level?!

Core 101 includes 20 core workouts over the course of 4 weeks. You will learn movements that will challenge your core in new ways.

Consistency over time is the key to results! Stick with the program for the full 4 weeks and see y our core strength soar!

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Benefits of Core Strength
All functional movements start with the core and work to the extremities. Strengthening your core is not only about aesthetics...though it's a plus :) Increased core strength will lead to improvements in all functional movements as well as aid in injury prevention.
Features
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Programming 5 days per week
Daily core skill, conditioning and strength training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Video demonstrations to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach & team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
light weight
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

Circuit

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4 rounds 30 sec Planche Plank Hold 30 sec Right Side Plank Hold 30 sec Left Side Plank Hold Notes Planche Plank Hold: Start with your hands underneath shoulders, elbows locked out and fingers turned out 45 degrees. Spread your shoulder blades/round back, tuck your hips under into hollow position and squeeze legs together. Lean as far forward over your shoulders as possible. Bonus points if you can point your toes. ;) High Side Plank Hold: Start with your hand under your shoulder. Stack your feet if you can. If not, you can spread your feet or drop the bottom knee to the ground to scale. Try to lift your top leg for an extra challenge.

Monday
Week 1 Day 2

Circuit

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Complete 4 rounds of: 30 sec hollow hold + 30 sec arch hold. Then, complete 3x10 hollow to arch rolls Notes: Hollow Hold Make sure the low back is in contact with the ground and the shoulders are lifted. To scale, tuck knees into chest and bring arms by your sides. If that feels manageable, try to extend one leg at a time. Arch Hold Start lying on your stomach with arms extended and feet together. Lift and hold. Hollow to Arch Rolls Start in a hollow position. Roll to an arch without touching your feet or shoulders to the ground, then roll back to hollow. Do your best to pause in each position.

Tuesday
Week 1 Day 3

Circuit

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4 rounds 10 Weighted Overhead Sit Ups 10 Weighted Straddle Side Bends 20 Russian Twists (R+L=1) Notes: Weighted Overhead Sit Ups Keep weight pointing towards the sky at all times. You choose the weight. Scale by using no weight, but still keep your arms extended to the sky. Weighted Straddle Side Bends This drill will challenge your flexibility as well as your oblique strength. Weighted stretching helps increase range of motion while increasing strength through the new range. Don't get discouraged if you can't go that far. Go light and do your best! Russian Twists Lean back, lift your feet if possible, rotate side to side. Weight is optional.

Thursday
Week 1 Day 5

Circuit

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4 rounds 20 Single Leg V ups 10 V Ups 5 Inchworm to long hollow with 5 sec hold/rep Notes Single Leg V Ups Complete a full sit up each rep. Scale by tucking your knee into your chest. V Ups Complete a full sit up each rep. Scale by tucking your knees into your chest. Inchworm to long hollow Reach down for your toes with your legs as straight as possible and feet together. Walk your hands out to the longest plank possible. Maintain hollow and hold for 5 seconds. Then, walk your hands back into your feet and repeat.

Friday
Week 1 Day 6

Circuit

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10-9-8-7-6-5-4-3-2-1 Leg Raise + Windshield Wipers Notes: Lift legs up, then lower them side to side as far as you can. Then, lift legs twice and go side to side twice. Work your way up to 10 reps of each. Keep your legs as straight as possible.

Coach
coach-avatar Chelsea McKinney

Coach, Lifelong Athlete, Mom, Ready to help you reach your goals!

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Core 101

Do it! You wont regret it!

Get Core 101
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Core 101