AD – Strength Program 1 – Core

Superset x 2

Strength core – using weight and body weight.
Controlled movement and tempo.

LLT
LD – LLT Cable Pallof Press
reps 10-12 Reps each side
weight_lbs 10-12.5lb each side
Tempo controlled
Rest 15-30 sec
The Pallof press is anti-rotation hold exercise that will work wonders in helping you develop a stable core.
Set Reps Weight Tempo Rest
1 10-12 Reps each side 10-12.5lb Each Side lbs Controlled 15-30 sec (h:m:s)
2 10-12 Reps each side 10-12.5lb Each Side lbs Controlled 15-30 sec (h:m:s)
UMT
Alternating Side Plank
reps 12 Reps
weight_lbs Body weight
Tempo controlled
Rest 15 sec
Set Reps Weight Tempo Rest
1 12 Reps Body Weight lbs Controlled 15 sec (h:m:s)
2 12 Reps Body Weight lbs Controlled 15 sec (h:m:s)