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This 2-day a week core program is based off a 2019 research study that was published in the Journal of Sports Science Medicine. The research looked at the efficacy of foam rolling and a core strengthening program on different athletic and health outcomes.
The results from the original program, based on 2 weekly sessions for 8-weeks, concluded the following:
1. Eight weeks of core-stability training two times per week improved dorsal trunk strength with no changes in a foam rolling group or the control.
2. Hamstring flexibility was improved both by an eight-week core-strength and foam rolling training intervention.
In this Jefit core program, the first four-weeks use less intensity and overall time and includes 5-6 core exercises. In weeks 5-8, the focus is on similar core movements with longer old times, slight progressions and about a 2-minute longer workout session.. It is up to you to increase the duration of the exercises as you deem fit.
Make sure you rest 24-48 hours between day 1 and day 2 sessions.
Stay Strong Together,
MICHAEL WOOD, CSCS
Jefit
Plank
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1x10 reps • 60s |
rest: 30s
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Single-Leg Glute Bridge
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2x0 reps • 30s |
rest: 30s
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Side Bridge
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2x0 reps • 30s |
rest: 30s
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Bird Dog Elbow to Knee
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2x0 reps • 30s |
rest: 30s
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Plank with Shoulder Taps
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1x0 reps • 45s |
rest: 30s
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Air Bike
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1x0 reps • 45s |
rest: 30s
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Dead Bug
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1x0 reps • 30s |
rest: 30s
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Forearm Plank with Hip Abduction
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2x0 reps • 50s |
rest: 30s
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Side Bridge
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2x0 reps • 35s |
rest: 30s
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Bird Dog
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2x0 reps • 30s |
rest: 30s
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Medicine Ball Overhead Slam
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2x0 reps • 30s |
rest: 60s
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Dragon Flag
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1x0 reps • 35s |
rest: 30s
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