Advanced Core Workouts for Men & Women (CS)

advanced level

Perform three days a week with one day of rest between workouts (i.e. Monday, Wednesday, Friday). For optimal results each exercise should challenge your muscles. However, you first should start with lighter weights till you properly learn each movement pattern. Once mastered, select the amount of weight that causes you to fatigue during the specified reps below. For example, if an exercise calls for 12 reps your goal it to find a weight that causes you to fatigue during the 12th rep in proper form. As you get stronger you should increase the weight for the best outcome.

Week 1

Day 1

This daily workout contains 15 exercises, you'll be doing the following exercises:

	Prisoner squat Sets: 3 Reps: 10
	Medicine ball walking lunge with twist Sets: 3 Reps: 10
	Medicine ball rotational throw and catch against wall Sets: 4 Reps: 5
	Figure 8 exercise medicine ball Sets: 3 Reps: 10
	Piriformis release foam roller (SMR) Sets: 2 Reps: 2
	Plyo push up with body rotation Sets: 3 Reps: 10
	Kneeling psoas stretch Sets: 2 Reps: 2
	Single arm ball lat stretch kneeling (active) Sets: 2 Reps: 2
	Carioca drill (banded or cable) Sets: 4 Reps: 10
	Lateral step ups with rotation Sets: 4 Reps: 5
	Medicine ball pullover on stability ball Sets: 4 Reps: 5
	Latissimus dorsi myofascial release on foam roller (SMR) Sets: 2 Reps: 2
	Swiss ball back extension throw-catch Sets: 4 Reps: 5
	Tensor fasciae latae foam roll (SMR) Sets: 2 Reps: 2
	Kneeling stability ball chest and shoulder stretch Sets: 2 Reps: 2

Day 2

Rest day!

Day 3

This daily workout contains 17 exercises, you'll be doing the following exercises:

	Prisoner squat Sets: 3 Reps: 10
	Medicine ball walking lunge with twist Sets: 3 Reps: 10
	The snatch Sets: 4 Reps: 5
	Speed ladder ali cross Sets: 3 Reps: 1
	Speed ladder in-in, out-out Sets: 3 Reps: 1
	Standing Russian twist medicine ball Sets: 3 Reps: 10
	Piriformis release foam roller (SMR) Sets: 2 Reps: 2
	Plyo push up with body rotation Sets: 3 Reps: 10
	Thoracic extension foam roller (SMR) Sets: 2 Reps: 2
	Step up Sets: 4 Reps: 5
	Jump squat with rotation Sets: 4 Reps: 5
	Kneeling floor latissimus dorsi stretch Sets: 2 Reps: 2
	Latissimus dorsi myofascial release on foam roller (SMR) Sets: 2 Reps: 2
	Soccer throw Sets: 4 Reps: 5
	Tensor fasciae latae foam roll (SMR) Sets: 2 Reps: 2
	Standing psoas stretch Sets: 2 Reps: 2
	Kneeling stability ball chest and shoulder stretch Sets: 2 Reps: 2

Day 4

Rest day!

Day 5

This daily workout contains 16 exercises, you'll be doing the following exercises:

	Prisoner squat Sets: 3 Reps: 10
	Ice skaters Sets: 4 Reps: 5
	Medicine ball walking lunge with twist Sets: 4 Reps: 10
	Multiplanar side hops Sets: 4 Reps: 10
	Speed ladder ali cross Sets: 4 Reps: 1
	Speed ladder skiers Sets: 4 Reps: 10
	Standing Russian twist medicine ball Sets: 4 Reps: 10
	Piriformis release foam roller (SMR) Sets: 2 Reps: 2
	Plyo push up with body rotation Sets: 4 Reps: 10
	Kneeling psoas stretch Sets: 2 Reps: 2
	Thoracic extension foam roller (SMR) Sets: 2 Reps: 2
	Lateral step ups Sets: 4 Reps: 5
	Kneeling floor latissimus dorsi stretch Sets: 2 Reps: 2
	Latissimus dorsi myofascial release on foam roller (SMR) Sets: 2 Reps: 2
	Tensor fasciae latae foam roll (SMR) Sets: 2 Reps: 2
	Kneeling stability ball chest and shoulder stretch Sets: 2 Reps: 2

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His workout has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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Advanced Core Workouts for Men & Women

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