Chapter 14 Advanced Core Workouts.xlsx

	B	C	D	E	F	G
1	6-Minute Core Strength
2	Chapter 14: Advanced Core Workouts
3
4	6 Minutes, 2 x a Week
5	Exercises	Day 1 (Torso)	Day 2	Day 3 (Torso)	Day 4	Day 5
6	Exercise 1	Static leg lifts with weights		Static leg lifts with weights
7	Exercise 2	Modified superman with weights		Modified superman with weights
8	Exercise 3	Side body lift with weights		Side body lift with weights
9	Exercise 4	Static trunk lift with weights		Static trunk lift with weights
10	Exercise 5	Resistance band anti-rotation press		Resistance band anti-rotation press
11
12	6 Minutes, 3 x a Week
13	Exercises	Day 1 (Torso)	Day 2	Day 3 (Torso)	Day 4	Day 5 (Torso)
14	Exercise 1	Static leg lifts with weights		Static leg lifts with weights		Static leg lifts with weights
15	Exercise 2	Modified superman with weights		Modified superman with weights		Modified superman with weights
16	Exercise 3	Side body lift with weights		Side body lift with weights		Side body lift with weights
17	Exercise 4	Static trunk lift with weights		Static trunk lift with weights		Static trunk lift with weights
18	Exercise 5	Resistance band anti-rotation press		Resistance band anti-rotation press		Resistance band anti-rotation press
19
20	6 Minutes, 3 x a Week
21	Exercises	Day 1 (Torso)	Day 2	Day 3 (Hip)	Day 4	Day 5 (Torso)
22	Exercise 1	Static leg lifts with weights		Single leg hip raise		Static leg lifts with weights
23	Exercise 2	Modified superman with weights		Side-lying leg lift with weights		Modified superman with weights
24	Exercise 3	Side body lift with weights		Hip adductor plank		Side body lift with weights
25	Exercise 4	Static trunk lift with weights		Single leg tuck with weights		Static trunk lift with weights
26	Exercise 5	Resistance band anti-rotation press		Single leg heel bridge		Resistance band anti-rotation press
27
28	6 Minutes, 3 x a Week
29	Exercises	Day 1 (Torso)	Day 2	Day 3 (Shoulder)	Day 4	Day 5 (Torso)
30	Exercise 1	Static leg lifts with weights		T arm lift with weights		Static leg lifts with weights
31	Exercise 2	Modified superman with weights		U arm lift with weights		Modified superman with weights
32	Exercise 3	Side body lift with weights		Y arm lift with weights		Side body lift with weights
33	Exercise 4	Static trunk lift with weights		Floor push with weights		Static trunk lift with weights
34	Exercise 5	Resistance band anti-rotation press		TUY arm lift with weights		Resistance band anti-rotation press
35
36	6 Minutes, 3 x a Week
37	Exercises	Day 1 (Torso)	Day 2	Day 3 (Hip)	Day 4	Day 5 (Shoulder)
38	Exercise 1	Static leg lifts with weights		Single leg hip raise		T arm lift with weights
39	Exercise 2	Modified superman with weights		Side-lying leg lift with weights		U arm lift with weights
40	Exercise 3	Side body lift with weights		Hip adductor plank		Y arm lift with weights
41	Exercise 4	Static trunk lift with weights		Single leg tuck with weights		Floor push with weights
42	Exercise 5	Resistance band anti-rotation press		Single leg heel bridge		TUY arm lift with weights
43
44	6 Minutes, 4 x a Week
45	Exercises	Day 1 (Torso)	Day 2 (Hip)	Day 3 (Torso)	Day 4 (Shoulder)	Day 5
46	Exercise 1	Static leg lifts with weights	Single leg hip raise	Static leg lifts with weights	T arm lift with weights
47	Exercise 2	Modified superman with weights	Side-lying leg lift with weights	Modified superman with weights	U arm lift with weights
48	Exercise 3	Side body lift with weights	Hip adductor plank	Side body lift with weights	Y arm lift with weights
49	Exercise 4	Static trunk lift with weights	Single leg tuck with weights	Static trunk lift with weights	Floor push with weights
50	Exercise 5	Resistance band anti-rotation press	Single leg heel bridge	Resistance band anti-rotation press	TUY arm lift with weights
51
52	6 Minutes, 5 x a Week
53	Exercises	Day 1 (Torso)	Day 2 (Hip)	Day 3 (Torso)	Day 4 (Shoulder)	Day 5 (Torso)
54	Exercise 1	Static leg lifts with weights	Single leg hip raise	Static leg lifts with weights	T arm lift with weights	Static leg lifts with weights
55	Exercise 2	Modified superman with weights	Side-lying leg lift with weights	Modified superman with weights	U arm lift with weights	Modified superman with weights
56	Exercise 3	Side body lift with weights	Hip adductor plank	Side body lift with weights	Y arm lift with weights	Side body lift with weights
57	Exercise 4	Static trunk lift with weights	Single leg tuck with weights	Static trunk lift with weights	Floor push with weights	Static trunk lift with weights
58	Exercise 5	Resistance band anti-rotation press	Single leg heel bridge	Resistance band anti-rotation press	TUY arm lift with weights	Resistance band anti-rotation press
59
60	12 Minutes, 2 x a Week
61	Exercises	Day 1 (Torso x 2)	Day 2	Day 3 (Torso x 2)	Day 4	Day 5
62	Exercise 1	Static leg lifts with weights		Static leg lifts with weights
63	Exercise 2	Modified superman with weights		Modified superman with weights
64	Exercise 3	Side body lift with weights		Side body lift with weights
65	Exercise 4	Static trunk lift with weights		Static trunk lift with weights
66	Exercise 5	Resistance band anti-rotation press		Resistance band anti-rotation press
67	Exercise 6	Static leg lifts with weights		Static leg lifts with weights
68	Exercise 7	Modified superman with weights		Modified superman with weights
69	Exercise 8	Side body lift with weights		Side body lift with weights
70	Exercise 9	Static trunk lift with weights		Static trunk lift with weights
71	Exercise 10	Resistance band anti-rotation press		Resistance band anti-rotation press
72
73	12 Minutes, 2 x a Week
74	Exercises	Day 1 (Torso, Hip)	Day 2	Day 3 (Torso, Shoulder)	Day 4	Day 5
75	Exercise 1	Static leg lifts with weights		Static leg lifts with weights
76	Exercise 2	Modified superman with weights		Modified superman with weights
77	Exercise 3	Side body lift with weights		Side body lift with weights
78	Exercise 4	Static trunk lift with weights		Static trunk lift with weights
79	Exercise 5	Resistance band anti-rotation press		Resistance band anti-rotation press
80	Exercise 6	Single leg hip raise		T arm lift with weights
81	Exercise 7	Side-lying leg lift with weights		U arm lift with weights
82	Exercise 8	Hip adductor plank		Y arm lift with weights
83	Exercise 9	Single leg tuck with weights		Floor push with weights
84	Exercise 10	Single leg heel bridge		TUY arm lift with weights
85
86	12 Minutes, 3 x a Week
87	Exercises	Day 1 (Torso x 2)	Day 2	Day 3 (Hip, Shoulder)	Day 4	Day 5 (Torso x 2)
88	Exercise 1	Static leg lifts with weights		Single leg hip raise		Static leg lifts with weights
89	Exercise 2	Modified superman with weights		Side-lying leg lift with weights		Modified superman with weights
90	Exercise 3	Side body lift with weights		Hip adductor plank		Side body lift with weights
91	Exercise 4	Static trunk lift with weights		Single leg tuck with weights		Static trunk lift with weights
92	Exercise 5	Resistance band anti-rotation press		Single leg heel bridge		Resistance band anti-rotation press
93	Exercise 6	Static leg lifts with weights		T arm lift with weights		Static leg lifts with weights
94	Exercise 7	Modified superman with weights		U arm lift with weights		Modified superman with weights
95	Exercise 8	Side body lift with weights		Y arm lift with weights		Side body lift with weights
96	Exercise 9	Static trunk lift with weights		Floor push with weights		Static trunk lift with weights
97	Exercise 10	Resistance band anti-rotation press		TUY arm lift with weights		Resistance band anti-rotation press
98
99	12 Minutes, 3 x a Week
100	Exercises	Day 1 (Torso, Hip)	Day 2	Day 3 (Torso, Shoulder)	Day 4	Day 5 (Torso, Hip)