Workout Routine

Free

Core strength

by wunmind

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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Phase 1 - Stability & Activation (1-3 weeks)

dead bugs

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

dead bugs

3×10

bird dog crunches

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

bird dog crunches

3×10

glute bridge

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

glute bridge

3×30 s

side plank

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

side plank

3×30 s