Once you can perform all of the exercises with good form, you can then mix and match, you can then move on to the next Design Your Own program »( pp.188–89), which use exercises from the Intermediate »and Advanced sections ( pp.108–65) of the book.ġ87D E S I G N Y O U R O W N ( L E V E L S 1 – 4 ) DESIGN YOUR OWN PROGRAM (LEVELS 1–4) EXERCISE LEVEL PAGE SETS REPS REST EXERCISE LEVEL PAGE SETS REPS REST (SECS) (SECS) 2. Conversely, if you feel that an exercise is too difficult, you can replace it with an alternative with the same movement pattern that is one level below. Extension and Stretch How will I progress? To begin with, you should aim to work through each of the movement patterns level by level, beginning with Level 1, ensuring that you are able to complete a high number of reps and sets-usually 2–3 sets of 20–30 reps-with good technique before you move on to the next level. Selecting your own exercises and moving onto harder ones when the time is right helps you V Sit-up 3 93 2–3 10–12 30–60 develop your core strength correctly and safely, keeping 4 107 2–3 10–12 30–60 you highly motivated and reducing your risk of over-training, Double-leg injury, and frustration. Being in control of your Sit-up 2 78 2–3 10–12 30–60 own program is also a great way of ensuring you progress Roll-up 3 91 2–3 10–12 30–60 at the right speed for you. FLEXION EXERCISES (CHOOSE ONE) mobile core, because it trains your muscles across all of the core training movements. Plank 4 102–103 2–3 10–12 30–60 What are the benefits? This program will help you build a strong, stable, and 7. However, Heel Slide 1 59 2–3 10–12 30–60 »you should be able to activate your core ( p.25) and have Side-lying Leg Lift 2 84–85 2–3 10–12 30–60 worked your way through exercises in the Activation section Swim 3 94 2–3 10–12 30–60 before you begin. Being able to choose the exercises yourself allows you to tailor your training to suit your specific needs. ISOMETRIC EXERCISES (CHOOSE ONE) ability.
Horizontal Balance 4 97 2–3 10–12 30–60 Whom is it suitable for? The flexibility of this program makes it suitable for all levels of 4. Before you begin designing your own workouts you should first Active Pelvic Floor 1 56–57 2–3 10–12 30–60 have mastered exercises in the Activation Leg Circle 2 74 2–3 10–12 30–60 »section ( pp.56–71) and tried one or two Swim 3 94 2–3 10–12 30–60 of the other programs in this chapter. ISOMETRIC EXERCISES (CHOOSE ONE) balance of core movements. FREQUENCY OF PROGRAM FREQUENCY OF PROGRAM 2–3 workouts per week 1–2 days’ rest between workouts 2–3 workouts per week 1–2 days’ rest between workoutsġ86 C O R E - T R A I N I N G P R O G R A M S DESIGN YOUR OWN (LEVELS 1–4) The following table offers an easy way to »Mobilization warm-up ( pp.44–55) 5–10 mins build your core training program using a selection of exercises from the Activation and EXERCISE LEVEL PAGE SETS REPS REST (SECS) ✿oundation sections ( pp.56–107) offering a 1.
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