Name: Playbook - Trevor Siggs - Killer Core Circuit
Uploaded: 2021-07-07T19:01:56.976Z
Duration: 30 min
Description: Killer Core Circuit

Here is an awesome core killing routine to help you strengthen every area of your core. This routine will have a mixture of some weighted exercises, as well as some isometric exercises. Start the first set of the circuit with no weights just to get acclimated with the routine and you can add weight to the remaining 3 sets if you believe you can keep good form throughout. This circuit will be sure to build that core up and fire your abs up on all cylinders. Let me know what you think!

In this exercise you want to balance your butt on a bench. Do your best to fully extend your legs out and keep a straight back at approx. 45 degrees. No need to rush this exercise, in fact the slower the better because it causes longer tension in the core. Try to really extend hands as far pass your feet as possible.

Balanced Toe Tucks

In this exercise you will be performing a hyperextension sit-up. You will want to use a glute-ham machine. You can do this with or without weight, just know with added weight it can add a lot of added stress and tension on core so be sure you can handle it before going heavy with added weight. Once you get to the top you can do an added curl for an extra crunch. Focus on your breathing and keep core flexed throughout the whole movement.

Hyperextended Sit-Ups

Here you are going to be targeting and focusing on those obliques. I would suggest doing your first set with no weight and get a feel for it before you hold a weight plate. I tend to put my front foot back, however you can use whichever way feels more natural way on the hyperextension bench. Allow yourself to come as far down as possible for added range of motion, same for when you come back up. Focus on keeping your obliques tight and keeping all the tension on them. Make sure to hit both sides as well.

Side Crunches (hyperextension bench)

In this exercise you will be targeting your upper/lower back, core, glutes and hamstrings. It is a great body weight isometric hold exercise. Be sure to breathe deeply and contract your full body as you perform these. If possible, hold the pose for 3-4 seconds before slowly releasing to the ground.

Superman Holds

Here you will be targeting the lower area of your abs. As you perform this exercise, make sure you are going slow and controlled. Do not allow your body to swing and if it begins to, stop yourself and restart. Keep constant tension in your core as you bring your knees up each time. If you have access to them, these are best done hanging rather than using the elbow pads. You can put a DB between your feet for added weight once your form is stable and you hit the targeted reps.

Killer Core Circuit

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