Bws_core-workout.pdf

jeremy ethier

core workout

Contents WORKOUT ROUTINE OVERVIEW .................................................................................... 2 THE CORE WORKOUT ............................................................................................................ 3 ADDITIONAL COMMENTS ................................................................................................... 9 DISCLAIMER.............................................................................................................................. 10

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WORKOUT ROUTINE OVERVIEW This core workout is designed to train the 4 major movement patterns of your core musculature, in order to increase the strength and stability of your core.

Exercise

Sets

Reps

Rest (min)

Abdominal Bracing

1-3

60s holds

1 min

Reverse Crunches

2-3

10-15

1-2 min

Bird Dog

2-3 each side

5 reps per side

1 min

Suitcase Carries

2-3 each side

30s walks per side

1 min

Palloff Press

2-3 each side

5-10 reps per side

1 min

The exact days don’t matter for your workouts, but the key is to get at least one rest day in between each consecutive 3 workouts. Abs and/or cardio exercises can be thrown into the main workouts as well, or performed on rest days. You can perform this core workout 1-3x/week as a workout on its own, or add 1-2 of these exercises into the beginning/end of your main weights workouts. The frequency/volume at which you implement these exercises will depend on the other indirect core work you are currently doing in your routine, as well as how strong/active your core is currently.

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THE CORE WORKOUT (EXERCISE TUTORIALS & PROGRESSIONS) Exercise 1: Abdominal Bracing (Activation) The first exercise we’ll do here will actually serve as an “activation” exercise to get you to first learn how to contract all of your cores muscles together.

Step 1: Lay on your back with your knees bent.

Step 2: Take a deep breath into your belly, a deep breath out, and then when you near maximal exhalation brace your core as if you were prepare for a punch to the gut. As a result, your lower back should flatten on the ground and if you feel around your midsection, sides, and lower back, all of these areas should be firm. Continue breathing while holding this contraction. This is what’s termed as “abdominal bracing”.

Going forward, be mindful of abdominal bracing, apply that practice to each of the following exercises we’ll go through, and eventually it’ll just start to happen on a subconscious level.

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Exercise 2: Reverse Crunches

Step 1: Lay with your knees bent either on a bench or on the ground with your arms holding onto something over your head. Then from, posteriorly tilt your pelvis and flatten your lower back by applying the abdominal bracing practice we previously went through. Then, lift your knees up to 90 degrees. Step 2: By using your abdominal muscles, curl your pelvis up towards your belly button. Step 3: Slowly return back down to the starting position, being mindful of keeping that lower back flat throughout each rep.

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WANT TO SHORTCUT YOUR TRANSFORMATION? If you want to strip off fat and build lean muscle as quickly and as efficiently as possible, then you need to pair your workouts with a solid nutrition plan. The workouts do the damage, whereas your nutrition is what’s responsible for the recovery and growth you experience from those workouts – and is where most people fail.

This is what’s key to seeing results and is exactly how thousands of Built With Science members like Brady here were able to strip off fat while building lean muscle in such a short amount of time.

To get started with a step-by-step program that takes care of all the guess work for you and shows you exactly how to workout and what to eat week after week so that you can transform your body as efficiently as possible with science, then simply take the quiz below to find out which program is best for your specific body and situation:

CLICK HERE TO TAKE THE ANALYSIS QUIZ

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Exercise 3: Bird Dog Step 1: Get on all fours with your back neutral and core braced.

Step 2: While keeping your core braced and lower back neutral, kick one of your legs backwards while raising the opposite arm until they’re both straight and level with your body. Hold for a second or two at the end position.

Step 3: Come back down to the starting position and reset, ensuring that your back is neutral and core remains braced.

Step 4: Repeat the movement with the other arm/leg. If you’re unable to do the full version, you can start out by just performing the exercises with one arm at a time, then one leg at a time, then progress to the full version.

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Exercise 4: Suitcase Carries For this exercise, hold a kettle bell or dumbbell with one arm at your side and take steps while ensuring that your torso remains upright and shoulders remain level. You want to look as if you were walking without the weight added on one side. Walk for 30s on one side, then switch the weight to the other arm and walk for another 30s on the other side.

As you’re walking, you should feel the lateral core muscles on your opposite side working as you walk with the weight.

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Exercise 5: Palloff Press Step 1: Wrap a band around a fixture, take a few steps out laterally, and assume an athletic stance with legs slightly bent at about shoulder width apart and your core braced.

Step 2: Start with your hands close to your sternum, and from there simply extend your arms forward and back while resisting the urge to rotate inwards.

Step 3: Return back to the starting position. After you finish your designated number of reps on one side, transition to the other side by facing the other way and repeat the

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ADDITIONAL COMMENTS I hope this PDF is useful for you! I put in a lot of effort into providing this routine for you free of charge. All I ask in return is that you show your support for my work and connecting with me on my social media platforms where I share more informative content on a regular basis:

INSTAGRAM: @JEREMYETHIER

FACEBOOK: @JEREMYETHIERFIT

WEBSITE: BUILTWITHSCIENCE.COM

Enjoy!

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DISCLAIMER The content provided in this PDF is for informational and educational purposes only. Jeremy Ethier is not a medical doctor, psychologist, therapist, nutritionist, or registered dietitian. The contents of this document should not be construed as medical, psychological, dietary, nutritional, or healthcare advice of any kind. The contents of this document are not intended to diagnose, treat, cure, or prevent any health conditions, nor are they intended to replace a physician, dietitian, nutritionist, or other qualified healthcare professional’s advice. You should always consult your physician, dietitian, or other qualified healthcare professional on any matters regarding your health, engagement in physical activity, and/or diet before starting any fitness program or meal plan to determine if it is suitable for your needs. This is especially important if you (or your family members) have a history of high blood pressure or heart disease, if you have ever experienced chest pain while exercising, or if you have experienced chest pain in the past month when not engaged in physical activity. You should also consult your physician, dietitian, or other qualified healthcare professional before starting any fitness program, meal plan, or dietary regimen if you smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity or diet. Do not start or continue any fitness program, meal plan, or dietary regimen if your physician, dietitian, or health care provider advises against it. If you experience faintness, dizziness, pain, shortness of breath or any other form of discomfort at any time while exercising or while following any meal plan/dietary regimen, you should stop immediately. If you are in Canada and think you are having a medical or health emergency, call your health care provider, or 911, immediately. Please note the following:

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any and all exercise that you do as a result of what you read in this PDF shall be performed solely at your own risk;

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any and all meal plans that you follow or adhere to as a result of what you read in this PDF shall be used solely at your own risk; and

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any and all foods or beverages that you consume as a result of what you read in this PDF shall be consumed solely at your own risk.

No part of this report may be reproduced or transmitted in any form whatsoever, electronic or mechanical, including photocopying, recording, or by any informational storage or retrieval system without the express written, dated, and signed permission from the author (Jeremy Ethier). All copyrights are reserved. Built With Science™ may not be copied or used for any purpose without express written consent.

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