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JOS Core Thread - Week 4

Brenda RossBrenda Ross
in General Training Discussions
Well, I am getting a little love, for posting the core workouts for the week. I know they are not as exciting as the run and bike threads, but they are important #keepinjuryfree


I am getting off my soap box and will now post the workout for the week

REMINDER

The Preparation Phase -- Weeks 1 thru 4

  • Begin to create the foundation of a strong core and strong swimming muscles/movements
  • Make you sore, recover, make you less sore, recover...then you'll be good to go.
  • Do the smart guy/gal thing to determine what works for you with regards to the order you do exercises is, setting benchmarks, tracking, and forming habits!

Goal: this is the basic routine, as number of sets and order, that we’ve been building towards. In the next phase we’ll substitute different movements for these exercises, but keep the total number of sets the same. IE, 4 sets of plank-type movements, etc.

Execution: Use your per exercise repetitions from last week to provide you with goals for this week. For each exercise you are NOT to go to failure, but rather a tick above last week’s numbers.

1 x Front Plank
1 x Side Plank
1 x Front Plank
1 x Side Plank

1 x Catch, with Finish
1 x Straight Arm
1 x Catch, with Finish
1 x Straight Arm

1 x Standard
1 x Military
1 x Standard
1 x Military

Complete OS Core resources can be found HERE

Cheers Team

Comments

  • Paul CurtinPaul Curtin
    Brenda - thanks for being the Core leader!  I've kept up with the core workouts ... holding front planks for 1:30 (started at :45).  Side planks are difficult mostly because of balance; more so on my right side than left side
  • Brenda RossBrenda Ross
    Nice work Paul. Thank you for letting me know my forum posts are not just being ignored.
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