S T R O N G E R C O R E . c o m
C o r e D e v e l o p m e n t
F E A T U R E D
: S t a b i l i t y  B a l l  W a l k
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DESCRIPTION
Assume a push-up position with your toes on
the stability ball.  Walk the ball to the right 5
yards, then back to the left 5 yards then
forwards 5 yards.  Your feet move to the right
as do your hands.  Do not let your feet touch
the ground!
EQUIPMENT
Stability Ball - less than $20 at WalMart
TIME NEEDED FOR TRAINING
Total time estimate is 6 - 10 min.  Complete
as many rounds as you can in 10min of right,
left, forward walks in 5 or 10 yard increments.
H A R D C O R E   T R A I N I N G  =  
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S T R O N G E R C O R E . c o m
C o r e D e v e l o p m e n t
Difficulty Level : IV
Power Rope Balls
Ranging from 2lbs to 18lbs these medicine balls with ropes attached
will take your core training to the next level!
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Key Words:  Stronger Core, How to get a stronger core, core exercises, core training, best core exercises, core development, get a six pack, work your abs, core workouts, core workout, core routine, strongest core, best core
exercises, core exercises, beginner core workout, advanced core workout, core strength, abdominal training.
knee raises
straight leg raises
jack knifes
partner leg raises
weighted leg raises
incline leg raises
bicycle kicks
windshield wiper
leg raise to hip lift
leg raise/bicycle kicks
hanging knee raises
hanging straight leg raises
hanging bicycle
hanging windshield wiper
knees to elbows
toes to bar
weighted hanging leg raises
hanging ball tosses
ABC's (brutal)!!!!
Lower Back
super man
super man alternate
hyper extensions
hyper extensions w/ ball toss
weighted hyper extensions
chain hyper extensions
good mornings (be careful)
reverse hypers
revers hypers with weight
rack pulls
Core Development
seated medball twist
rope ball wall twist
rope ball tree chop
rope ball situps
rope ball seated twist
rope ball slams
rotation lunges
Core Workout of the Day (Core WOD)
AMRAP (as many rounds as possible) in 12 minutes of
25 sprinting situps
15 toes to bar
25 back extensions
Leg Raises - Leg Movements
Leg Raises - Leg Movements
situp
crunches
extended arms
give/take med ball
incline situps
incline situps extended arm w/ ball
incline situps med. ball passes
incline situps w/ twist
twisting situps
situp/standup
sprinting situps
ab mat situps with arms
ab mat situps with no arms