8-Week CORE Program

This 2-day core program was developed from a 2019 research study 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 core exercises. In weeks 5-8, the focus is on similar core movements with longer hold times, slight progressions and about a 2-minute longer workout session.

Jefit combined the program into one four-week program to make things easier in Phase one. In this phase 2 program, the volume was increased slightly for 8-weeks. Make sure you add in your foam rolling with this routine.


Stay Strong Together,


MICHAEL WOOD, CSCS
Jefit